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Beginner’s
Guide to Ab Exercises and Ab Workout Program: Part 2
By Garrett Braunreiter, GHF's Success Coach
Step 3: Ab exercises – Getting
ready
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This stage combines intending to begin doing ab exercises
while making some small changes in behavior. In this stage,
your intention and behavior crank up a notch. This means
more reinventing and imagery, plus some baby steps toward
the real thing.
For example, ab exercises have been on your to-do list
for years. After watching some fitness shows on TV, you
fantasize about looking like the people in them. Then you
decide you could do those abdominal exercises. So you start
making tapes of the shows to fit them in when your schedule
permits. Plus, you're walking to work more frequently, when
you used to take a cab or drive to work.
Step 4: Starting with ab muscle exercises
This is when you begin doing ab muscle exercises on a
regular basis. But this is the stage where most people equate
change, overlooking the other steps that are part of the
process. This is understandable, since in this fourth step
you actually choose some type of exercise or group of activities
and start working out.
People can see that you've changed your behavior in order
to overcome your comfort zone that has kept you from doing
abdominal exercisesand getting fit. You appear to have gotten
off your duff by committing time and--yes--energy.
This is the most challenging stage. Many people overdo
it. Then if they hurt or exhaust themselves, they become
discouraged and drop back to Step 1. If you have begun exercising
and kept at it for anywhere from a day to six months, you
may think you're home free. Unfortunately, it's not so.
For true change, you must also develop new habits and skills
to keep from falling back and skills to deal with new problems.
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One way to start your regular ab exercise program is to
announce to the world what you're about to undertake. Once
you've publicly connected yourself with exercise, social
support pushes you to keep the connection. If you stop,
people may ask what happened, and you probably won't feel
good about admitting failure.
Your pronouncement is your "coming out." It can
involve very personal meanings and is different for each
person. It often involves a dramatic statement or gesture
that signals a break from the past. You're declaring that
the rest of your life will be different from your past.
Your coming out could be as simple as buying a workout mat
to do your abdominal exercise or joining a gym.
Starting your abdominal exercise program also involves
making slight adjustments in your world. Move your exercise
equipment to a more convenient location or join a gym that
is on your way to or from work, or close enough so you can
do your abdominal exercises on your lunch hour, rather than
one you have to make an effort to get to.
In this phase, you should give yourself plenty of positive
reinforcement. Promise yourself a treat if you do your abdominal
exercises today. Call a friend you haven't talked to in
a while, or get tickets to some show or concert or ballgame
you would like to see. Use your imagination to reward yourself
for signs of progress.
Step 5: Abdominal Exercises – Keeping
on
You know that you've been keeping on when you can successfully
overcome new obstacles that get in the way and not lose
the gains you've made in Step 4. Mastering this stage is
crucial if abdominal exercises are to be an integral part
of the rest of your life.
The techniques for keeping on are the sum of everything
that got you this far. So whatever tricks work for you,
use them. It doesn't matter if they're different from the
ones that help your best friend or that work for Cindy Crawford.
Remember what we said earlier: The stage you're in for
your quest in implementing an ab exercise changes all the
time. You may work yourself all the way up to Step 5, but
then you get sick or injured, or take a trip, or otherwise
get distracted.
You may have fallen to Step 2. Maybe even to square one.
Nothing magical about reaching the final Step 5 will keep
you there. If you find yourself at some lower level, you
have to use the techniques appropriate to that level to
climb back up. Then you may have to use bits of them to
keep on keeping on.
Good luck: I hope you enjoy all the wonderful benefits
of an effective abdominal exercise program. And don’t
forget, click here to take our FREE Fitness Analysis for
a free sample strength training program (with abdominal
exercises) and for the book, Big Fat lies!
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
>>
Click here for Abdominal Exercise Machines Beginner Ab Exercise
Guide Part 1
Beginner Ab Exercise
Guide Part 2
Beginner Ab Exercise
Guide Part 3
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- 51.3% increase static strength
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
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