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Achieving That Attractive, Muscular Built Through Abdominal Muscle Training

The abdomen is the part of our body that contains all the structures between the chest and the pelvis. It includes a host of organs including the stomach, small intestines, colon, rectum, liver, spleen, pancreas, kidneys, appendix, gallbladder, and bladder. Coming from the Latin word “abdodere” which means to hide, the abdomen is the part of the body where whatever we eat is being hidden. As such, to lose weight or to simply get in great shape, an excellent abdominal trainer will be necessary.

The abdominal muscles or commonly known as the “abs” has different groups including the sheet of muscles that covers the abdomen. It is split into six segments which if an individual has strong abdominal muscles and low body fat, gives a “six pack” appearance. Since the abdominal muscles are involved in every single movement we perform, having such a body with “six pack” abs doesn’t only increase the appealing look of an individual but it also signifies the individual’s fitness.

Abdominal muscles can be divided into three different main groups, namely, the rectus abdominis, transversus abdominis, and the internal and external obliques. The group which assists sideward bending and helps in stabilizing te trunk when the head is raised in supine position or laying back is the rectus abdominis. This group stands out especially when an individual has a strong muscle development and low body fat because they are the long flat band of muscle fibers commonly known as the six pack abs. The second group which is known as the deep layer of muscle that supports the internal structure and organs of the abdomen is called transversus abdominis. Being a respiratory muscle, this functions in the compression of the internal organs as well as in the forceful expiration of air from the lungs. The third and final group of abdominal muscles is the internal and the external obliques. These are the frontal muscles that run down the side o of the abdomen. They help in bending and side rotation movements and aids in trunk flexion. All these three different groups of abdominal muscles, as one should always remember, require different types of abdominal trainer.

For toning the rectus abdominis and external and internal obliques, exercises such as standard and reverse crunches, seated fitball crunch, bicycle maneuver, broomstick twists, dumbbell side bends, low pulley side bends, and roman chair side bends are perfect. Other exercises namely, situps with bent knees, incline bench sit-ups, incline leg raises, machine crunches and leg raises are also good for training the rectus abdominis and the external and internal muscles. Exercises like hollow out or suck in stomach exercises on the other hand are recommended in training the Transversus abdominis.

There are also various equipment that are used in training abdominal muscles. These equipment comes in different sizes, prices and range from light workout to belly-bursting routines, depending on what type of shape you are in. Ab wheels, Ab straps, Ab Rockets, and belly coaches are some of the ab trainer offered.

Losing weight may be a tedious task, but knowing where and how to start getting in great shape is a good start. Just keep in mind that exercising your abdomen with an abdominal trainer is necessary not only to have a great figure but also to keep a good healthy body.

The writer is a fitness coach at a local gym in Las Vegas, Nevada. He utilizes various bauchtrainer-or ab trainer exercise equipment to instruct his students achieve a great figure.

Pilates For Men

To understand the benefits of Pilates exercises you must understand a little of the history of the man himself.  Joseph Pilates, born in 1880, was a sickly child suffering from, rickets, Asthma and Rheumatic fever, determined not to succumb to these illnesses, he embarked on a quest to change his body and health through exercise.  He experimented with various exercise forms including Yoga, gymnastics, self defence, boxing, weight training and circus training.  Mr Pilates developed exercises to improve balance, strength and flexibility, and in doing so, improved postural alignment.  Pilates’ exercises were so effective that Joseph Pilates was considered suitable to pose for anatomy charts.

Clearly, the inspirational base of Mr Pilates method of exercise is not taken from sports or activities in which women participate exclusively.  Men participate in many of these forms of exercise, and it is becoming increasingly recognised by today’s professional and amateur sportsmen, that Pilates exercises significantly improve sporting performance.

See Pilates for Sport

In recent years the exercises designed by Joseph Pilates have become increasingly popular, particularly with women and as such, are often dismissed by men as unsuitable or not “proper” exercise.  Undoubtedly the fact that in Pilates exercises we use the pelvic floor muscles and this has contributed to this misconception as pelvic floor exercises are usually recommended after child-birth.  However, it must be understood that this is not the main focus of Joseph Pilates exercises, and improved pelvic floor function, whilst being a significant benefit, is a bonus, such as petrol is a by-product in the refining of oil.
Another thing to bear in mind is that men also have pelvic floor muscles that need to be maintained in good order, as strong pelvic floor muscles have been shown to reduce the incidence of impotency and incontinence in later life. Pelvic floor exercises are now often prescribed instead of Viagra.

Men often have poor posture caused by either sitting for long periods at a desk or driving.  They also often have back problems caused by heavy lifting and other physical labour.  Pilates’ exercises improve posture and strengthen muscles including those that stabilise the spine and therefore reduce back pain.

Benefits of Pilates:

  • Improved joint mobility, reducing risk of injury
  • Improved skeletal alignment
  • Improved flexibility, posture and movement quality
  • Improved core & spinal stability
  • Increase CO2 intake through better breathing
  • Improved circulatory & lymphatic systems
  • Reduce stress and lower blood pressure