Abdominal exercises for beginner bodybuilders.

Abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need to lower the level of fat in the body to be seen. Abdominal muscle group consists of three main muscles:
1. Rectus abdominis - commonly known as (ABS), and this is the large flat muscle wall starts from the bottom of the chest to the pubic bone.

2. Abdominal oblique - known as أبليقوس, this muscle runs diagonally along the side of the middle part of the lower rib cage to the pubic area. And internal obliques lie under foreign أبليقوس.

3. Transverse 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 reps 15-20. This exercise will work the upper abdominals.

2. Tends basin - 3 sets of exercise reps.This 15-20 will target the lower part of the abdomen below the navel.

3. Side bends - 3 sets of reps 15-20. This exercise will work أبليقوس.

As with all exercises you need to take care of scheduling specific body parts. To begin, you must include abdominal exercises in the program similar to that proposed below:

Day 1: biceps, back, abs

Hamstrings and shoulders and ABS: Day 2

Day 3: preceded and arms and legs

Day 4: triceps, chest, abs

For the first two weeks, but then add a complete set each week for a maximum of three years. Three months later, and you're ready to move to the other mid-level exercises concentrated.