April 11th, 2010 | 
Author: Abdominal Handle
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 Original purple Ab roller portable abdominal workout flat abs US $39.97
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| Golf Advice |
A Dozen Drills for Amazing Abdominals
Most men understand how important it is to keep their midsections trim, but do little or nothing about it. The majority of men who do make an effort to flex their abdominals usually do standard sit-ups. But hardly anyone does what it takes to truly define the stomach muscles. The formula is quite simple: follow a fat-free diet and perform exercises that hit the abs (and obliques) hard and from different angles. If you've got the discipline and determination to train midsection muscles, why not go all out? The 12 maneuvers illustrated are fairly difficult, but yield superior results. Don't stop doing sit-ups; simply add these exercises for a superior regimen.
Straight Cable Crunches
Sit facing away from a cable, grasping a rope attachment with both hands behind the head. Proceed to lean forward and pull the rope forward, contracting abdominal muscles. Pause, then return to starting position. Perform 15 repetitions.
Jackknives
Lie on your back with legs out and hands behind head. Proceed to simultaneously raise the legs while extending hands toward feet. Pause, then return to starting position. Perform 15 repetitions.
Ball Sit-Ups
Sit on a Swiss ball grasping a small medicine ball overhead with both hands. Proceed to lean back until your back touches the Swiss ball. Pause, then return to starting position. Perform 15 repetitions.
Weighted Trunk Rotations
Sit on a Swiss ball facing away from a cable, with legs bent, a small dumbbell between the feet and grasping the machine behind you with both hands. Proceed to twist the lower body to the left. Pause, then twist to the right. Perform 15 alternating repetitions to each side.
Weighted Leg Lifts
Sit on a Swiss ball facing away from a cable, with legs straight out, a small dumbbell between the feet and grasping the machine behind you with both hands. Proceed to raise legs up until they are at a 90-degree angle to the torso. Pause, then return to starting position. Perform 15 repetitions.
Crossover Crunches
Sit facing away from a cable, grasping a rope attachment with both hands behind the head. Proceed to lean forward and pull the rope down and to the left. Pause, return to starting position and next pull the rope down to the right. Complete 15 alternating repetitions to each side.
Weighted Leg Pull-Ins
Lie on your back on a bench a few feet away from a cable. Grasp the bench with both hands for support. Raise the legs and squeeze a handle attached to a high cable between the feet. Proceed to pull it down. Pause, then return to starting position. Perform 15 repetitions.
Straight-Arm Horizontal Twists
Standing adjacent to a cable, grasp a handle with both hands at shoulder height. Proceed to twist and pull the handle to the opposite side. Pause, then return to starting position. Perform 15 repetitions, then turn around for another set to the other side.
Straight Arm Vertical Twists
Standing adjacent to a cable, grasp a handle with both hands at waist height. Proceed to pull the handle up overhead to the opposite side. Pause, then return to starting position. Perform 15 repetitions, then turn around for another set to the other side.
Hanging Twist Leg Raise
Grasp an overhead bar with a medium grip, with legs together and knees slightly bent. Proceed to raise knees and twist the torso to the right. Pause, then return to starting position and next raise knees and twist the torso to the left. Perform 15 alternating repetitions to each side.
Ball Twists
Sit on a Swiss ball grasping a small medicine ball overhead with both hands. Proceed to twist to the left. Pause, then twist to the right. Perform 15 alternating twists to each side.
Hanging Straight Leg Raises
Grasp an overhead bar with a medium grip, with legs together and knees slightly bent. Proceed to raise legs until parallel to the floor. Pause, then return to starting position. Perform 15 repetitions.
About the Author
Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.
What could be causing my bladder pain?
I have had a lower abdominal, achy type pain that seems to be localized to the bladder area but sometimes radiates up my right side for about six weeks. I also have some pain in the vulva area and frequency. Three urinalyses were negative for UTI, one showing trace blood and white cells. Culture was negative. I had a negative pelvic ultrasound yesterday, so it is not a GYN problem.. Kidney and pancreas panels were negative, as was diabetes. Over the summer, I drank large quantities of fruit-flavored carbonated water and snacked on grapes and strawberries daily Symptoms seemed to start at that time. Is it possible I have severely irritated my bladder with this? (I have now put myself on a low acid diet). My doctor has not ordered any followup as of yet but I want to pursue this--I would guess a urologist first, then a gastroenterologist? My "primary doctor" is not giving me much direction and wants the gyno to handle it, but I think it's out of that field. What should I do?
There are two answers of the way to go-
1. Hypogastric pain differential diagnosis of pain follows the mnemonic MINT- malformation, inflammation, neoplasm, trauma of the abdominal wall, urinary tract, female genital tract, and sigmoid colon/rectum.
The primary care approach to diagnosis (and referral) begins with a good vaginal and rectal exam, and for females a gynecologist is specifically indicated.
2. The most frequent cause of hypogastric pain is the urinary system.
Over twenty years ago, I listened to an 84 year old general practice doctor give a one hour lecture on his advice to students- the central theme was
"Listen to your patient, they will tell you the answer to their problem".
You believe the pain is bladder pain, go to a urologist first.
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Tags: 300, ab, abdominal exercises love handles, abdominal handles, back, lipo, training