How to Get Perfect Abs: Rectus Abdominus

This lesson is part of the series: One On One - Workouts for the Gym and More

Getting the six pack can be as easy as 1-2-3 when Derek demonstrates the proper technique on the abdominal crunch equipment. The ab crunch machine helps to define abdominal muscles by adding resistance. Just as you use weight resistance to sculpt and tone biceps and other muscles, adding resistance to the abs gives you the perfect six-pack abs. This machine works the rectus abdominus, but can be modified to work internal and external obliques by turning the legs slightly to the side. To maximize fat burn, you want to exercise regularly for longer time periods at lower intensity. Also, when working on abs, Derek reminds you to focus on your breath. Finally, Derek advises you to stretch after the exercise. As a beginner, start with 2 sets of 15 repetitions with light weight. More advanced crunchers can do 3 to 4 sets of 15 to 25 repetitions with medium to heavy weight.

In these one-on-one lessons, Derek Noble gets one on one with the viewer with his active and intimate personal training session. He shows you specific exercises to tone and shape your body. Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru.

As a personal lifestyle fitness guru and trainer, I have had the good fortune to work with some of Hollywood’s hottest celebrities (John McEnroe, Demi Moore, Maria Shriver, Tatum O’Neil, and Michael J. Fox) and most recently, I got the opportunity to serve as both host and executive producer of Urban Fitness TV on the Fit TV channel. After working with an extensive list of high performance athletes, high fashion models and actors who have little time to work out, but still have to look as if they live at the gym, I created the ‘focus touch’ visualization technique that can boost the effectiveness of any exercise. This technique is part of the Body Noble Method, which is a safe,...

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