Exercises for abs are an important way to strengthen your midsection, also known as your core, and to give you stability and awesome looking abs.
Everyone thinks that there is some kind of a secret but really the best way to build a great set of abs and get that stable core is to diet, stretch, and work the right muscles in the right way.
First things first, even with a great set of abdominal muscles you are going to have trouble showing them off if you have even a thin slab of fat covering them up. So it is important to keep your down.
Next comes stretching. I want to make sure that you have a useful set of muscles when you have strengthened them. One of the best ways to have great muscles is to make sure that you have been stretching so that you can have the range of motion that goes along with the increased strength and stability that the following exercises will give you.
Finally we get to the exercises themselves that will help get you stronger.
There are three parts that you want to work on in your abdominal area. There are the upper abs, lower abs, and the obliques, which are the muscles on your sides right above your hips.
Exercises for abs – Upper Abdominals
The way to work your upper abdominals is to exercises that lift your upper body off of the ground. This could be as simple as doing crunches, situps or a curl up.
These exercises will put pressure on your upper abs. As far as sets and reps go you will want to do 2 sets of 20-25 reps 3 times a week. Some people say to do ab exercises everyday but this will lead to overtraining I believe.
Exercises for abs – Lower Abdominals
To work the lower abdominals you need to lift your legs off the ground while lying down. There are a few exercises that I like and those are leg raises, and seated knee ups on a bench.
Again the best way to work your your core is to do 2 sets of 20-25 reps of each exercises, 3 times a week on non-consecutive days.
Exercises for abs – Obliques
Your obliques are on your sides and the best way to work these muscles is to make sure that you are putting pressure on your sides by lifting or twisting on each side.
The easiest exercise to start with is by standing up straight and leaning to one side, then straight back up, and then leaning to the other side.
This may seem easy but you will feel it tomorrow.
Another exercise that works well is twists, just sit on a bench and then rotate around facing one side and then rotating around to face the other side.
Again a couple of sets of each of these exercises are quite doable and should not be very hard or tiring, you will feel it the next day though.
If you are doing these ab exercises every two or three days they should not take you more than about 10 minutes a workout. This will get you in better shape and you will notice big changes within 3 to 4 weeks at most.
In exploring just how sex affects the mind and body, the list of potential benefits appears to be endless.
Aside from reproduction, pleasure, and intimacy, sex seems to have a positive impact on many life areas, including work, physical and cognitive performance, marriage, and happiness into our senior years. How to stay hard longer? Sex may also have a positive effect on certain organs and conditions, as well as a preventive effect on some diseases.
Participating in sex one to two times per week appears to be the optimum frequency to boost the immune system, according to research published in Psychological Reports.
Scientists can test how tough our immune systems are by measuring levels of an antibody called immunoglobulin A (IgA) in saliva and mucosal linings.
Good for the heart
Physical activities that exercise the heart are good for your health, and this includes sex. Being sexually aroused increases heart rate, with the number of beats per minute peaking during orgasm.
Men, in particular, have been shown to benefit from the effect of sex on the heart. A study published in the American Journal of Cardiology, involving men in their 50s, suggested that men who have sex at least twice per week have a 45 percent reduced risk of heart disease, compared with men who have sex less frequently.
Lowers blood pressure
Research conducted by Michigan State University and published in the Journal of Health and Social Behavior found that sex in later years might reduce the risk of high blood pressure – at least for women.
Women in the study aged between 57 and 85 years who found sex pleasurable or satisfying were less likely to have hypertension. However, male study participants who had sex once per week or more were twice as likely to experience heart problems than men who were sexually inactive.
Stress can cause all kinds of health problems, from headaches, problems sleeping, muscle tension, and upset stomach, to more severe conditions, including a weakened immune system and chronic depression.
Evidence published in Psychosomatic Medicine demonstrated that physical or emotional intimacy in couples is associated with reduced stress levels.