Inter-coastal Cable Pull-down

My new favorite exercise, which I just discovered this past week is called the inter-costal cable pull-down. The inter-coastal section of your abdominals runs along your ribs. The inter-costal cable pull-down targets this area as well as your obliques. What you need is a cable cross-over machine which most gyms provide.

Set the cable at the very top and adjust the weight (you may have to play with the weight to figure out what works for you) and kneel on the floor with your back to the weight rack and your torso bent slightly forward. Keep your butt of your heels and you should be holding the handle above your head with your arms angled out and bent.

Contract your obliques, bringing your upper torso towards the floor so your elbows nearly touch your knees. Think of it as curling over a small beach ball. Return slowly to starting position and repeat. Do three sets of 20-40 reps and play around with different weights.

This exercise is a little awkward when starting off but once you do it a couple times, you understand what parts of your abs it works and can really focus on isolating those regions.

Bonus: This is also a good exercise for your triceps!

The Decline Crunch

As promised, I am going to introduce you to some of my favorite abdominal exercises. Some of them you can do at home but some require gym equipment like this one, called the decline crunch. This is one of my favorites because it creates a natural tension in the center of your abs before you even move, which assists in keeping your abs flat throughout the entire exercise.

Tip: When completing any abdominal exercise, focus on keeping your abs tense throughout, as this enhances the effects of the movement and protects your lower back.

You do not need any weight for the decline crunch because your own body weight is enough, but you do need an adjustable bench (shown below).

Sit on the declining bench with your feet under the holding pads. Place your hands behind your head, but don't pull your head, just rest your hands there. Crunch forward toward your knees while keeping your abs tight and then return to your starting position and repeat. Check out a video here. Complete three sets, 25-50 reps

Variation: twist to the side as you come up to get some oblique action.

If you are feeling ambitious, you can grab a partner and a medicine ball and throw the ball as you come up and catch it as you are going back down, all the while keeping your muscles tense and your movements fluid. You could also use the medicine ball when twisting side to side, to work the obliques even more!

More to come soon!

Conquering Middle Earth

In high school, during cross country and track season I had issues with my hip flexors. I went to physical therepy for nearly a year and during that time I learned how important it was to have strong core muscles to support my legs and hips as well as my upper body. I love finding new abdominal exercises with the hopes that I will feel the tired burn in my midsection the next morning. Like other weight training exercises, it is important to change up your routine by varying the movements/weights/repetitions ect. because your body is efficiently adapting every time you workout.

In addition to strengthening exercises, your diet plays a huge role in slimming and strengthening your midsection. Sugar and enriched carbohydrates diminish the amount of visible muscle due to bloating from these foods. Instead eat lean proteins, vegetables and whole grains!

I am going to introduce you to some of my favorite abdominal workouts with the next several posts and hopefully you can alter your abdominal routine using some of these exercises!
Stay tuned.