Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Ace Abs Without Crunches, Cradles, Or Sit-ups!

I know what many of you are thinking reading the title of this article. I also thought the same once. It cannot be done! Attaining a stronger, visible, set of abdominal muscles has always been a common goal in people's fitness training programmes and yet, paradoxically, many (most) of these people never actually achieve this goal.

Being involved in the fitness industry I see the same problem over and over again. The problem can be spelled out like this.


Now, while there is nothing innately wrong with abdominal equipment, it does bring with it a whole host of potential problems. One of the most prominent is that people simply do not use the equipment correctly. Another is that they erroneously believe that somehow the machine will do half the job for them!

A third problem is that to some extent abdominal cradles, and the assortment of similar cradle designs, are essentially lifting your head for you thus eliminating the need for that much effort.

There is a way to work the abdominal region however that requires little movement, but that is highly effective, as the emphasis is purely on you to put in the effort without a machine in sight!

This method involves the use of deep focused breathing whilst squeezing (with varying degrees of intensity) your abdominal muscle. To some it seems too simple and yet, performed daily and with gusto, it is a wonderfully natural and invigorating exercise that promotes tighter abdominals and, as an added bonus, aids in strengthening the internal organs.

Try the basic exercise below each day for the next week and feel the benefits.

1. Stand (or sit) comfortably.

2. Inhale into your belly (not your chest) and feel it expand.

3. Once full with air, being your exhale, and squeeze your abdominals at the same time.

4. Do not rush this exhalation. It should be smooth with no impediments. A good way to perform this exhale is through pursed lips.

5. Repeat at least ten times.

Note - Do not squeeze and try to force the air out while holding the breath. Breathing exercises such as this may be dangerous. Ideally, perform where fresh air is circulating. Having experienced this you should be feeling great! Your abdominals will have been exercised, you will have breathed deeply, and energised yourself in as little as ten breaths!

It is worth saying that you should not utilise one hundred percent muscular contraction in your first attempts at working your midsection this way. It may lead to injury. Instead, focus on incrementally adding tension as you become more proficient at it.

There are many other methods for working the midsection that one can do without machine based, or standard movements, but as a start the above exercise should provide you with food for thought on how one can get a great core workout in without having to wait in line at the gym for the abdominal cradles to be free!

Have at it!

Tim Webb 2005

Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site offers a product that provides deep breathing exercises for invigorating yourself, relaxing, and highlights how your breath can be tied in with your goals to move you towards them in record time!


Vitamin D3 supplementation helps women build muscle even after menopause
EurekAlert (press release)
CLEVELAND, Ohio (September 30, 2015)--The benefits of vitamin D supplementation for postmenopausal women have been widely debated. But a new study from Sao Paulo, Brazil, now documents that vitamin D supplementation can significantly increase ...

and more »

How to Build Muscle With Partner Manual Resistance
Lowering the weight during a rep is often an afterthought. You work hard on the "working" part of the rep, regarding the second half as simply a time to reset. If you're guilty of this, you're only getting a portion of the benefits of the exercise ...

The Corvallis Advocate

Build Muscle, Skip the Gym
The Corvallis Advocate
working-out-at-home Kettlebells provide a holistic approach to health and fitness. These cast-iron cannonballs with a handle attached come in different weight sizes. The design allows the user to perform ballistic movements with seamless transitions ...

How you can build muscle and strength quickly
Ahmedabad Mirror
If you are looking to achieve massive muscular growth, try German Volume Training, the ultimate workout programme. It was popularised by German national weightlifting coach Rolf Feser. It was used to help lifters build muscle mass and burn unwanted ...

Men's Health News

Build Muscle with Cook and Chisel: The Gainz Edition
Men's Health News
Every recipe is designed to contribute to the total protein and carbohydrates you need daily to build muscle. You don't need to count calories or macronutrients. Curry has already done that work for you. All you need to do? Eat a breakfast, lunch ...

How To Build Muscle Fast
The China Business Network
We can use this ability to adapt to help build muscle fast. The goal in weight training is to tear down your muscles. First of all it is important to note that the legs have to be trained first in order to achieve the adonis golden ratio and build up ...

The Cheat Sheet

5 Easy Exercises That Will Build Lean Muscle
The Cheat Sheet
Looking to build muscle without adding major bulk? The good news is that there are ways to work hard at the gym without becoming an Arnold doppelgänger. Mainly your routine should focus on combining cardio and weight-lifting in equal parts, advises ...

Palm Beach Post (blog)

Couch potatoes unite! Scientists working on “exercise” pill
Palm Beach Post (blog)
Scientists say exercise pills in development to build muscle are for stroke patients and those suffering paralysis – not you couch potatoes! An exercise pill – a way to pharmaceutically workout without the hassle of actually finding the time and going ...
Exercise in a bottle could become a reality - The University of SydneyThe University of Sydney
Global Phosphoproteomic Analysis of Human Skeletal Muscle Reveals a Network of ...Cell

all 164 news articles »

The Cheat Sheet

5 Yoga Poses Every Guy Should Be Doing
The Cheat Sheet
Myth: Yoga is for girls, and it is not a good workout for guys if they are trying to build muscle or get in shape. Reality: Yoga is a great way for guys to gain strength, balance, flexibility, and so much more. Plus, some of the best and most-respected ...

and more »

Roar Ambition Delivers Instant Knockout
Business Wire (press release)
They are not brand loyal, they will research and shop around to get the best products on the market. “We specialise in burning fat and supporting testosterone - the two key areas that men are most concerned about, to allow them to build muscle and stay ...

Google News


Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright LLC. All rights reserved.