Abdominal Exercises For Beginning Bodybuilders.

Abdominal Exercises For Beginning Bodybuilders.

Summary: We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners with an emphasis on developing the abdominal muscles.

abdominal exercises, beginners, bodybuilding

Article Body: The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

. Crunches - sets of - reps. This exercise will work the upper abs.

. Pelvic tilts - sets of - reps.This exercise will target the lower portion of the abdomen below the navel.

. Side bends - sets of - reps. This exercise will work the obliques.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day : Biceps, Back, Abs

Day : Hamstrings, Shoulders, Abs

Day : Quads, Forearms, Calves

Day : Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.