It’s all about abs. Really!

[Lisa]

It’s all about abs. Really.
From www.Oxygenmag.com

Clinch a spot on the podium by focusing on your middle. Adela Garcia-Friedmansky shows you her tricks to a strong, sexy mid-section.

Getting a physique that scores top marks with the judges is a delicate balancing act. “It’s not somebody who looks too hard or looks too soft,” says Adela matter-of-factly. “It’s something in between and I think that’s what I bring in. [The judges] want to see somebody that looks healthy, like an athlete, and feminine.”

When it comes to her abs, it’s all about proper form, she says. Adela says that crunches are one of the best exercises you can do for abs, but she warns against sloppy execution: “Most people don’t have a tendency to concentrate on what they’re doing,” she says. “The main thing with these exercises is making sure you don’t arch your back.”

In the following two exercises, adjust the level of difficulty by changing the weight of the medicine ball: little or practically no weight for the beginner and heavier weight (up to 15 pounds) for more advanced exercisers.



Crunch with ball tucked under knees

Lie on your back with the medicine ball tucked under your knees. Lift your legs to form a 90-degree angle. Place your arms behind your head with your elbows extended away from your body. Lift your shoulders and tailbone off the floor simultaneously, as though you’re trying to touch your knees to your nose. Release. Repeat for four sets of 12 to 15 reps.

Medicine ball crunches

Lie on the floor with your knees bent and your feet hip-width apart. Hold a small medicine ball with your arms extended above your head. Lift your arms and head off the floor (keeping the connection between your upper arms and ears) so your arms are at a 45-degree angle. To complete the move, lift the ball toward the ceiling as high as you can. Your ears should be touching your upper arms for the entire move. Release. Repeat for four sets of 15 to 20 reps.