The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:
1. Rectus abdominis - commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.
2. Obliquus abdominis - commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis - this is a thin strip of muscle that runs horizontally across the abdomen.
You can target these muscles effectively by performing the following exercises:
1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abs.
2. Pelvic tilts - 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.
3. Side bends - 3 sets of 15-20 reps. This exercise will work the obliques.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Dr. Howard Gardner and Theory of Multiple Intelligences
In 1983, Dr. Howard Gardner published his groundbreaking work on educational theory, Frames of Mind: The Theory of Multiple Intelligences. According to Dr. Gardner, the concept of “intelligence” cannot be quantified into a one definition or standard. For example, a student who learns to divide long numbers more quickly than a second child in not necessarily more intelligent. The second child may have talents in other areas, such as painting, music, writing, leadership, or another branch of mathematics.
Dr. Gardner argued that a uniform curriculum does not address the wide variety of talents each individual student has. He believed that students were better served by an educational system that addressed their academic, social, or intuitive strengths.
Dr. Gardner created eight core “intelligences” that individual students could excel in. Each intelligence is independent of each other, and a student could exhibit skill in two or more of each category:
1. Bodily-Kinesthetic: Skill in physical activity
2. Interpersonal: Skill in creating relationships, persuasion, leadership, etc.
3. Verbal-linguistic: Skill in using words, spoken and written
4. Logical-Mathematical: Skill in logic, abstractions, reasoning, and numbers
5. Naturalistic: Skill in relating to and understanding the natural environment
6. Intrapersonal: Skill in introspection and self-analysis
7. Visual-Spatial: Skill in visualizing, manipulating objects, and creating artworks
8. Musical: Skill in listening, rhythm, playing and composing music
Though controversial, Gardner’s theories have been embraced by many progressive schools who strive to reach students that are often ignored by the traditional system of education. One such school is the Ross School, located in East Hampton and Bridgehampton, New York. The Ross School employs Dr. Gardner’s theories to engage students who exhibit a broad range of talents. The result is a “living curriculum” that constantly changes to bolster a student’s aspirations and developing skills. At the Ross School, students are well-prepared to face the rapidly-changing environment of the 21st century.