Author Login | Popular Articles | RSS Feeds | Sitemap

Home | Health


Multi Dimensional Ab Training

By: David Grisaffi

Copyright 2006 Personal Fitness Developement

In some of my previous articles, I've written about why you need to change your ab programs frequently to avoid muscle adaptation, repetitive pattern overload injury, muscle imbalance and of course, boredom!. But those aren’t the only reasons you need exercise variety.

The functions of the abdominal and core muscles are so numerous, so varied and so complex, that entire textbooks have been written on functional anatomy and kinesiology without even scratching the surface.

What this means to you is that since there are more actions and functions of the abs and core than any other body part, there are more possible exercises you can do for abs and core than for any other body part.

With literally hundreds of ab and core exercises to choose from, the irony is that most people are STILL doing workouts that revolve around only a few exercises such as crunches, sit ups, leg raises and maybe some ab machines...

This is what I call "training in only one dimension"... and that can spell "trouble"

One dimensional training leads not just to progress plateaus and muscle adaptation, but also failure to engage all the functions of the core region, to strengthen thoroughly in every plane of movement, or to develop the proper neurological link to the muscle.

The end result is muscle weakness, muscle imbalances, injuries, a distended lower abdominal area and or and a not so impressive midsection.

A proper program progression allows you to train every muscle in your core region in every "dimension.” These dimensions include:

- Flexion
- Extension
- Stabilization
- Rotation
- Side flexion
- Prone
- Supine
- Seated
- Standing
- Stable
- Unstable

One way to enter a whole new "dimension" of abdominal training is to start using a Swiss ball " also known as a stability ball because a ball is an unstable surface. Training on an unstable surface flips the switch on your nervous system and activates stabilizing muscles that are weak in most people due to sitting at a desk all day long and or doing too much machine training.

I realize if you're not familiar with Swiss ball and core training, that some of these exercises may look unusual or even "weird" at first.

You might look at the pictures and say, "David, it looks to me more like "rolling around on a beach ball than training."

Yup... that's what a lot of people said... until they tried them and their abs started showing for the first time!

By expanding your arsenal of ab and core exercises and working them in every capacity and function for which they were designed, you will...

* Increase your strength
* Decrease the odds of ever having back pain
* Improve sports performance
* Avoid plateaus and muscle adaptation...

And maybe best of all..

* Get an impressive "six pack"

Article Source: http://www.articlesnatch.com

About the Author:
David Grisaffi is a Sports Conditining Coach and holds multiple certifications including three from the prestigious CHEK Institute: Level II Corrective Holisic Exercise Kinesiologist, Golf Biomechanic, and Nutrition and Lifestyle Coach. Plus he is also the author of the popluar selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shead bodyfat and eliminate low back pain and recieve his free newsletter by visiting: http://www.flattenyourabs.net

| Print | Ezine Ready | |

Recent Health Articles

  • Avoiding Work Based Injuries In The Office By: Shaun Parker - When it comes to dangerous jobs, you can think of things like the armed forces, pilots, tanker drivers, those types of things. One place you wouldn't expect to cause you any health problems is an office. That said, every year employees take vast amounts of time on sick leave through injuries related to not using their equipment correctly.
  • 4 Clear Skin Acne Treatment Tips - Don't Read This Unless You Want Healthy Acne Free Skin By: Eileen K. Childs - If you would like to prevent pimples from reoccurring then there are some clear skin acne treatment tips that will help a lot. This includes eating a healthy diet, drinking plenty of water, maintaining a regular skin care regimen and using an OTC acne product, if needed. Eating A Healthy Diet First of all, you should avoid junk food.
  • What is a Pimple? And How the Heck Do I Get Rid of the Little Buggers! By: Eileen K. Childs - If you have ever had questions about acne, like "what is a pimple" or "what causes a pimple", or even "what is inside of a pimple", then this article will help you answer those questions as well as provide tips on how to clear your pimples and keep your skin blemish free. Acne is basically a term for pimples.
  • Oily Skin Foundations - What is the Best Foundation For Oily Skin? By: Eileen K. Childs - If you have oily skin, you know that it can be difficult to find oily skin foundations that will stay in place and look good without making your skin even oilier. Unfortunately, you probably also have other problems like enlarged pores and too much shine. You may have also have found that your makeup gets darker as the day goes by.
  • Beautiful ski huts in Solden Glacier, Austria By: Roberto Bell - In fact, it is one of the only places in Austria that caters to the Big Three—this means that there are three mountains that reach over 3,000 feet, and you can see them all here. The Big Three—really the "snow gods" of the area—keep you protected and make for one of the best ski seasons in Europe.
  • San Martino di Castrozza Dolomiti Superski, Italy By: Roberto Bell - Plus, the area is perfectly situated to receive snow for the entire ski season—which begins early and ends late—making it possible to cater to a wide range of guests. The Dolomite Mountains in the distance are part of the Alps, and the refined atmosphere will remind you of this one fact.
  • Wavefront Lasik is a New Customized Laser Eye Surgery Technique By: Chris Crowe - Wavefront Lasik Eye Surgery, otherwise known as Custom Wavefront Lasik, is a procedure which can correct common vision problems like nearsightedness. Lasik in general is a rather popular vision repair technique for quite a few reasons. Lasik Surgery is known for being a very quick and relatively painless medical procedure. Each eye tends to take around ten minutes.
  • Stop Smoking 101: What Happens After You Quit Smoking By: Kelvin Ho - Most smokers wish that they would enjoy immediate restoration of their health when they shake off their tobacco dependence. Unfortunately, this is not exactly what happens after you quit smoking. Your body has been conditioned by years and years of smoking and has literally depended on nicotine for sustenance. Naturally, it might take a while before it acclimatizes itself to the healthier you.
  • Yes, You Do Not Have to Put on Weight When You Quit Smoking By: Kelvin Ho - Are you one of those smokers who plan to quit but you are worried about how to quit smoking without gaining weight? You are not alone. Many smokers have heard stories about how ex-smokers put on weight after they quit smoking and do fear about the weight gain when they stop smoking. But do all smokers who quit gain weight?
  • The Plastic Surgery Fashion Trend By: Anna Stenning - There have been many debates and arguments about getting cosmetic or plastic surgery, especially if you are just a teenager.

Search Ebay

Still can't find what you are looking for? Search for it!


Submit Your link to the Open Link Directory Project

Copyright 2005-2008 MJE Sales, LLC. All Rights Reserved.
Proud member of the ArticleCkr Search Network Search Network!
ArticleSnatch.com is free for both publishers and authors to use and is supported entirely from advertising revenue.
Use of our service is protected by our Privacy Policy and Terms of Service.