Most people want a six pack, flat stomach, ripped abs, washboard abs. All of these phrases actually mean the same thing, which is a flat stomach with well-toned and defined abdominal muscles.
However, how many of you have tried all the latest ab workout machines and ab workout DVDs, but to no avail? Have you tried doing 100 ab exercises a day or top 10 diets but still haven’t noticed any difference in your abs?
If you’ve given up hope and resigned yourself to the fate of having a big waist forever, don’t. The fact is, anyone can have ripped abs and the reason you’re not getting them yet is because you’re doing it all wrong. In other words, you’re not doing your ab exercises right and you’re not eating right.
If your abs training routines are not correct, you may end up training the wrong group of abdominal muscles. Before you start doing abdominal exercises, it is advisable to start by testing your abdominal strength and learning more about the anatomy of your abs.
There are many tests available to measure the function of the abdominal muscles. Assessing abdominal strength and abdominal endurance is important because it is an indicator of core strength and therefore core stability and low back support.
Abdominal strength tests are intended to assess the ability of the abdominal muscles to function optimally and maintain a correct position with increasing difficulty. Abdominal endurance tests are intended to assess the ability of the abdominal muscles to perform repeated sit-ups in a set time (eg, 60 seconds) or at a set pace.
The sit-up strength test is not about doing repeated sit-ups, rather it requires you to do sit-ups of increasing difficulty. The 7-stage test is one such test. There are 8 levels, from level 0 to 7, in the 7-stage trial, with difficulties ranging from very poor to elite. The higher the level at which you can complete the squat correctly, the stronger your abdominal muscles will be.
Lie on your back with your knees at a right angle and your feet flat on the floor. For each prescribed level, try to perform a full squat, starting with level 1. Each level is achieved by performing a single squat in the prescribed manner, without leaving your feet off the ground. You can make as many attempts as necessary. So take the following simple tests to find out how powerful your abdominal muscles are now.
Level 0: If you can’t perform level 1. Your score is very low.
Level 1: Can do crunches with arms extended, athlete curls up so wrists reach knees. His score is Poor.
Level 2 – Can do crunches with arms extended, athlete tucks in so elbows reach knees. Your score is Fair.
Level 3: Can do crunches with arms together over abs, athletes curl up so chest touches thighs. Your score is Average.
Level 4 – May do sit-ups with arms crossed across chest, holding opposite shoulders, athlete curls up so forearms touch thighs. Your score is rated Good
Level 5: Can do crunches with hands behind head, athlete curls up so chest touches thighs. Your score is Very Good.
Level 6: You can do sit-ups per level 5, with a 5 lb (2.5 kg) weight held behind your head, chest touching thighs. Your score is Excellent. Well done!
Level 7: You can do sit-ups per level 5, with a 5 kg (10 lb) weight held behind your head, chest touching thighs. You are classified as Elite. Congratulations!
