R.I.P.P.E.D Weight Training Blog

Bodybuilding is a precise and measured art that calls for discipline, commitment, focus and motivation so as to achieve the desired result of having that big, well-toned and evenly-built body. It is an exercise that should be undertaken on a regular and sustained basis so as to get the desired result. And of course, once there, maintain it!

An enviable well-built body is a result of a proper combination of exercise, proper diet, lifestyle and mental attitude or focus, among other factors. First of all, the desire to attain that well-built body must be there, followed by a willingness to pursue and follow through the rigorous road to attainment of the same.

It may be easy for anybody to think that bodybuilding starts and ends at the gym, but that is as wrong as it could get. It simply starts there and by all means does not and should not end there. Outside of the gym is where the implementation of the necessary practices required to complement and build on the physical component of the bodybuilding effort occurs.

Perhaps as important or next in importance to the exercise regimen of bodybuilding is the dieting factor. Dieting refers to eating the right kinds and quantities of foods and at the right intervals.

Food provides the nutrients or “fuel” to the body for exercise and muscle/tissue growth. It is therefore imperative that the bodybuilder’s diet have adequate and well-balanced nutritious food. This diet should be rich in fruits and vegetables which provide the all-important fiber content to the body that helps in food digestion as well as in repair of worn-out tissue.

Needless to say, any aspiring bodybuilder must take sufficient water on a daily basis. Water should not be drunk only when one feels thirsty. A measure of about 10 glasses of water per day would do.

Sleep is the other very important component in bodybuilding. For it is during sleep that the body recovers, replenishes and rejuvenates. Adequate sleep and at regular schedules helps keep the body and mind fresh, alert and in overall good health. After all, that intended growth and development of the muscles and tissues – the bodybuilding – occurs during the sleep period and not while at the gym!

Bodybuilding exercises should ideally be undertaken at the gym, especially for a beginner, and not at home. This is because a beginner needs all the guidance, support and motivation that he or she can get, since in the initial stages it may well be easy to slacken, tire-off and then quit. Later on, with the discipline inculcated, and if desired, one may invest in the necessary gym equipment at home and carry out their bodybuilding exercises from the comfort of home.  

All in all, bodybuilding is an exercise of destiny and one of choice, and one should therefore derive all the pleasure and satisfaction from the exercise regimen. It’s all about making a conscious decision, perceiving the ideal body in the mind, and pursuing it so as to attain it. The greatest ingredient of successful bodybuilding is ATTITUDE. With the right attitude, motivation and all other factors required of successful bodybuilding fall into place easily. Exercise it and enjoy it as you do!

Dane Fletcher
http://www.articlesbase.com/bodybuilding-articles/bodybuilding-advise-and-tips-for-better-workout-performance-740738.html

Many people dream of having a fit body, with bulging and rippling muscles just like the ones seen on oiled-up professional bodybuilders that compete in contests like Mr. Olympia and such. In their desire to have a sculpted body, some of these people are willing to do anything even resort to unnatural and even illegal means just fulfill their dreams. One of the most popular yet illegal and unnatural way of building muscles is the use of steroids.

While it is true that some of the best bodybuilders have used illegal substances such as steroids in their quest to have an excellent physique and have succeeded, it didn’t come without a price. Steroids are known to have side effects that are serious and irreversible. Why go for unnatural ways of bodybuilding when natural ways are just as effective, not to mention that they are safer? Some people think that natural bodybuilding methods are not enough. But this is because they do not know the secrets to natural bodybuilding. When you discover the secrets to natural bodybuilding, you wouldn’t have any need to take illegal supplements. With the secrets to natural bodybuilding, you will have muscle mass and definition that you never though possible without steroids and other substances.

If you want to know the secrets to natural bodybuilding then you have come to the right place. Below are some of the secrets to natural bodybuilding that you need to know if you want to have a body worthy of Mr. Olympia.

1. Combine Cardiovascular Exercises with Resistance Training. Combining these two forms of workouts will get you to your fitness goals faster. Cardiovascular exercises helps in burning fat while resistance training builds muscles. Among the secrets to natural bodybuilding, this is the most useful. There are may cardiovascular exercises to choose from. You can do biking, jogging or even swimming. To be effective though, you must perform cardiovascular exercises for at least three times a week.

2. Avoid overtraining your muscles. Overtraining is probably the biggest mistake that novice bodybuilders make. In bodybuilding, remember that less can be more. It is during the resting period that muscles actually grow and develop. If you will not allow you muscles to rest then it will not have the chance to get big.

3. Use the right weight during resistance training. There is a way to know whether you are lifting weights that are right for you or not. If you can’t do the exercise well and in proper form, then the weight is too heavy. If you are not breaking a sweat when doing the exercises then the weights are too light. Using the right weight you be sure that your muscles are getting the proper stimulus and that the you won’t injure yourself.

4. Make sure to get proper sleep. Ensuring your body gets the right amount of rest and sleep will help your muscles recover and be ready for the next workout session.

5. Eating multiple meals. 4-6 meals a day will keep you fueled for your daily workouts and make sure you have the energy necessary to keep working towards that ripped body you desire.

Use these secrets to natural bodybuilding to pump up your body.

Steve Phipps
http://www.articlesbase.com/health-articles/secrets-to-natural-bodybuilding-use-these-for-explosive-growth-732724.html

Many people dream of having a fit body, with bulging and rippling muscles just like the ones seen on oiled-up professional bodybuilders that compete in contests like Mr. Olympia and such. In their desire to have a sculpted body, some of these people are willing to do anything even resort to unnatural and even illegal means just fulfill their dreams. One of the most popular yet illegal and unnatural way of building muscles is the use of steroids.

While it is true that some of the best bodybuilders have used illegal substances such as steroids in their quest to have an excellent physique and have succeeded, it didn’t come without a price. Steroids are known to have side effects that are serious and irreversible. Why go for unnatural ways of bodybuilding when natural ways are just as effective, not to mention that they are safer? Some people think that natural bodybuilding methods are not enough. But this is because they do not know the secrets to natural bodybuilding. When you discover the secrets to natural bodybuilding, you wouldn’t have any need to take illegal supplements. With the secrets to natural bodybuilding, you will have muscle mass and definition that you never though possible without steroids and other substances.

If you want to know the secrets to natural bodybuilding then you have come to the right place. Below are some of the secrets to natural bodybuilding that you need to know if you want to have a body worthy of Mr. Olympia.

1. Combine Cardiovascular Exercises with Resistance Training. Combining these two forms of workouts will get you to your fitness goals faster. Cardiovascular exercises helps in burning fat while resistance training builds muscles. Among the secrets to natural bodybuilding, this is the most useful. There are may cardiovascular exercises to choose from. You can do biking, jogging or even swimming. To be effective though, you must perform cardiovascular exercises for at least three times a week.

2. Avoid overtraining your muscles. Overtraining is probably the biggest mistake that novice bodybuilders make. In bodybuilding, remember that less can be more. It is during the resting period that muscles actually grow and develop. If you will not allow you muscles to rest then it will not have the chance to get big.

3. Use the right weight during resistance training. There is a way to know whether you are lifting weights that are right for you or not. If you can’t do the exercise well and in proper form, then the weight is too heavy. If you are not breaking a sweat when doing the exercises then the weights are too light. Using the right weight you be sure that your muscles are getting the proper stimulus and that the you won’t injure yourself.

4. Make sure to get proper sleep. Ensuring your body gets the right amount of rest and sleep will help your muscles recover and be ready for the next workout session.

5. Eating multiple meals. 4-6 meals a day will keep you fueled for your daily workouts and make sure you have the energy necessary to keep working towards that ripped body you desire.

Use these secrets to natural bodybuilding to pump up your body.

Steve Phipps
http://www.articlesbase.com/health-articles/secrets-to-natural-bodybuilding-use-these-for-explosive-growth-732724.html

Exercise machines are a lot like the training side wheels on your first bike. While you’re learning, they serve an invaluable purpose. They provide support, and prevent injury. But once you’ve learnt the right posture and balance, the same wheels can be a drag.

Unlike training wheels, however, it’s tough to know when you’ve outgrown an exercise machine. And that can really hamper your progress down the line!

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of ‘free weights’ like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises.

To get an effective, muscle-blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.

The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift.

On the other hand doing a bench press using a machine will need almost no stabilizer assistance. Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Harry Rockwell
http://www.articlesbase.com/health-articles/bodybuilding-workouts-for-maximum-muscle-gain-10519.html

Try and name a sport that you can participate in even if you are an old person. Chances are, you will have a hard time naming even one. But if you named bodybuilding, you are dead on right.

Bodybuilding is the art and science of developing the musculature of your body via certain kinds of physical exertion and diet whose end goal is to showcase the body for competitive exhibition. The most popular kind of bodybuilding exercise is weightlifting or weight training.

What makes bodybuilding so appealing is that it is a sport that everyone of any age can participate in. The only requirements are that one be in relatively good physical condition, has access to gym equipment, and can financially afford the lifestyle it demands.

What are the different types of bodybuilding workouts? Well, it depends first on whether your body type is that of an ectomorph, endomorph or mesomorph.

An ectomorph is considered the slow gainer among bodybuilding types. He needs to slow down his hyper metabolism in order to gain muscle size and strength. This means his exercise routine should be severe enough to trigger muscle growth yet short enough to avoid nervous drain.

An endomorph, on the other hand, has a sluggish metabolism. He needs some kind of stimulating exercise every session in order to rev up his metabolism. Also, an endomorph should restrict his calorie intake due to an over-efficient digestive system that makes him gain weight easily.

The luckiest among the body types (as far as bodybuilding is concerned) is the mesomorph. A true mesomorph is able to gain muscle even with little effort on his part. Mesomorphs can be said to be gifted with muscle-building abilities, the Chosen People of bodybuilding.

No one belongs solely to one body type. Most people can be said to be a mixture of the three. However, one body type usually dominates a person’s build so that it is relatively easy to categorize bodybuilders.

Despite one’s body type, there are common techniques to follow when bodybuilding. These are:

1. Keep a training diary so that you can monitor your progress and determine what you should aim for in the future.

2. Pay attention when lifting any kind of weight to avoid injury. Carelessness is probably the foremost cause of injuries in bodybuilding.

3. Choose the types of exercises that can contract as many muscle fibers as possible during one set. This will maximize the effectiveness of the core repetitions which make up most of one’s training.

4. Warm up properly prior to doing any exercise to prevent injury.

5. Don’t change the technique of doing any exercise unless you know what you are doing. Experimenting is another cause of injury.

6. Don’t do those exercises which are known to cause tendon or joint damage.

7. Good exercise style prevents injury. So keep proper form while exercising.

8. Learn to distinguish between the pain caused by lactic acid build-up within the muscle, and the pain caused by a serious injury. Mistaking one for the other could cause you to keep exercising despite being injured, thereby worsening the injury. Rest if you are injured.

9. Practice stretching before working out. This also helps you ward off injuries.

Hopefully, these tips will help you enjoy participating in the sport of bodybuilding.

Mike Selcsum
http://www.articlesbase.com/muscle-building-articles/what-is-your-bodybuilding-body-type-62003.html

Bodybuilding in sports science parlance is the systematic use of physical routines to build strength, stamina, flexibility and muscle mass. Professional bodybuilding has been around since the sixties and remains a popular professional and recreational activity today.

Overtraining is one problem with bodybuilding. Overtraining occurs in both new bodybuilder and veteran bodybuilders. The premises, motivations and consequences are different for the two types of bodybuilders.

Overtraining by novice bodybuilders

For novice bodybuilders, too much training often results in unnecessary soreness and injury. In some cases, too much training can make the workouts unbearable.
For novice bodybuilders, there is often the misconception that one needs to exert extra effort in the beginning of the program to get results. Fact is, the body will continue to lose weight as long as you simply exercise.

Simple exercises such as walking burn the same amount of fat as other more rigorous activities. One only needs to do the exercises regularly to lose weight. Losing weight is key to effective bodybuilding.

Overtraining by veteran trainers

According to John H. Downing of The Journal of Physical Education, Recreation & Dance, the problem with veteran bodybuilders is different:

“Some veteran trainers, who followed correct training progressions in the beginning of their programs, develop a more subtle manifestation
of over-training. They increase their training frequencies to five to seven times per week and fail to see expected gains because they
do not cycle their workouts effectively. As they increase their workout frequencies, they decrease their allotted recovery time.”

Furthermore, Downing emphasizes other problems with the approach of some veteran trainers and the subtle effects of overtraining, which is also harmful for bodybuilding goals:

“As their muscles are unable to recover from the effects of their training regimen, they become easily fatigued, often lose motivation, encounter training retrogression with resultant staleness, and/ or develop acute or chronic injuries (American Academy of Orthopedic Surgeons, 1984; Kibler, Chandler, & Stracener, 1992).”

Proper recovery time

Proper recovery time is necessary to make a bodybuilding regimen work. What is recovery time? As we all know by now, bodybuilding actually takes a toll on the human muscles.

The toll in the human muscles result from the overload formula, or the overloading principle that is done to build muscle mass. From a biological point of view, the overload principle is unnatural to begin with.

The unnatural nature of the overload principle means that the human frame is pushed to particular heights that it was not primarily designed to endure.

The good thing here is that the human frame is capable of adapting and can “grow” tremendously during periods of sustained physical overload.

The overload formula should not be abused to gain more muscle mass - natural bodybuilding simply does not work that way. According to Downing:

“Atha (1981) suggested that beginners train three days per week (e.g., Monday, Wednesday, and Friday) to achieve adequate rest and recovery.” 

“Experienced lifters should take into consideration their training goals, type of exercises, and workout intensities when determining their rest intervals, although the rule of thumb is usually to rest individual muscle groups at least 48 hours between training bouts (Atha, 1981; Fleck & Kraemer, 1997).”

Benedict Yossarian
http://www.articlesbase.com/sports-and-fitness-articles/analyzing-bodybuilding-and-overtraining-743977.html

If you think bodybuilding without a gym sounds far fetched, think again. Believe it or not, when it comes to bodybuilding, your own body is far superior to any gym equipment. There is no doubt that you can use your own bodyweight workout program to achieve gains that regular body building equipment cannot hope to provide.

Conventional bodybuilding gyms are typically jammed to the rafters with latest and greatest in bodybuilding and weightlifting machines. Inside those gyms attached to those machines are people sweating away, toning and sculpting their bodies in search of the perfect physique. If only they stopped to consider the benefits and simplicity of bodybuilding without a gym, those dedicated bodybuilders could better results quicker and spend less money.

The Perfect Bodybuilding Machine - Your Own Body

When you switch to bodybuilding without a gym, your muscles work naturally, using the weight of your own body to exercise the muscles. Common exercises such as chin-ups, push-ups, lunges and squats are all exercises you can use to develop a workout to any level of intensity, depending on your fitness. As bodyweight bodybuilding has no requirement for weights or specific equipment, it can be worked easily in to a busy schedule. All in all, it is a fully rounded “super” workout.

Advantages of Bodybuilding Without A Gym

1. Holding Good Form Is Easier. One real advantage of using your own body weight to workout is that good form and definition can be continually improved and perfected. This is not always possible with conventional bodybuilding equipment, where your range of motion can be limited by the constraints of the machine. In addition, crashing the equipment and hurting yourself is no longer an issue, so working out with your own body weight gets your muscles working harder.

2. Working To Exhaustion Is Faster. A good bodyweight bodybuilding program lets you work to exhaustion much faster than you can on conventional machines. For example, when exercising on many normal machines, you are simply sitting on a bench. When exercising with your own bodyweight resistance, you need to exert much more effort and balance from your core muscles. This is more beneficial for your body, and builds muscle and strength more efficiently.

3. Convenience. No more waiting in line at the gym waiting for the bodybuilding machines to be free. No more seeking out gyms when you are away - there is nothing stopping you from hitting the floor and beginning your bodyweight bodybuilding routine wherever you are.

4. Cost Savings. Bodybuilding without a gym can be done anywhere, you don’t necessarily have to be at a gym. Provided you have the discipline to workout at home, you simply need a cleared space with a mat and perhaps a balance ball for working on core strength.

The benefits of bodybuilding without a gym are clear. Bodyweight bodybuilding programs ensure you properly engage your core muscles, and this helps to build a strong, fully functioning spine. In addition, you will get better muscle gains, lose more fat, and enjoy a much-improved workout. Now what could be better than that!

Jean Littman
http://www.articlesbase.com/health-articles/bodybuilding-without-a-gym-superior-results-257568.html

Do you want to have defined and toned muscles? In order to get the best shape you desire, you have to know and keep a few bodybuilding exercises basics in mind.

Setting up your main goal is the first logical step for you as a bodybuilding beginner. You should be really decided if you want to be a real bodybuilder. Nonetheless there are many benefits you get when you undergo bodybuilding exercise trainings.

In bodybuilding, you may want to look good having a perfect body. Or you may want to physically fit and stay healthy. Just make sure that you do this for yourself and not for anyone else.

Nowadays, a high percentage of bodybuilding exercise programs are in demand because of the many participants that want to get better and look good. You may set specific goals up to what extent you want your body to progress and improve.

For beginners, here are some basic bodybuilding exercise tips to start up your bodybuilding program. Some of these methods are really basic but can help you a lot.

1.You have to first know the basic methods that you will need in bodybuilding exercise. You can start up by increasing the weight and resistance slowly using weight workout machines. It is also advisable that you perform repetitions using more sets of equipments.

2.Move the resistance slower and lessen your rest in between sets and exercises. In this way you can slowly improve on building muscles and progress on your resistance training.

3.For the more advance method, you can perform an isolation bodybuilding exercise and continue with a compound repetitive movement.

4.Perform static holds to increase resistance with the hardest position of the range of your exercise motion. You can do a top position while exercising your leg extension muscles.

5.You may exercise partial rep in weak range position. You may perform a portion of the rep exercise where you are weakest.

6.Perform strip-set. Do this after you are through with your warm up exercises. You may perform three sets of back to back exercises with no rest while starting with the heaviest weight available.

7.Perform the full rep then followed by a half rep with the normal range of movements. You may return to your starting position to start of the next rep on a lat pull down position. Pull the second rep way below and resist weight back up on a half way position then pulling it again back down.

8.If you’re main goal is to tighten and tone your muscles, focus heavily on increasing reps. it is also efficient for your muscle toning if you lessen your rest and change the style of your exercise frequently.

As a final advice, the methods and steps mentioned are general and basics only. You may adapt and adjust to a different bodybuilding exercise for your personal goals and experience.

For those who are in an advance bodybuilding exercise, you may challenge yourself to try a different method in 3 to 4 weeks or you may just stay with the basics.

There can nothing be more fulfilling than having a great body. Make sure that you live a healthy lifestyle to maintain that physically fit body. Start a bodybuilding exercise now!

Dave Poon
http://www.articlesbase.com/non-fiction-articles/your-bodybuilding-exercise-basics-55726.html

Professional bodybuilding has gotten a bad rap in some places for steroids, but this is a shame because natural bodybuilding is the way to go from the amateurs to the semi-pros to some of the best professional bodybuilders in the world. Natural bodybuilding is using a smart natural diet heavy in both proteins and carbs, and using that diet in conjunction with special weightlifting routines designed at really working out related groups of muscles together. Instead of doing one set of chest exercises on three different days, you want to do multiple chest exercises at once on one day, then work out other parts of the body on other days, rotating as appropriate.

Natural bodybuilding is the best way to get healthy and build a great looking physique while not having to worry about the negative health effects of steroids and other unnatural supplements that could be hazardous for your health. Natural bodybuilding is wildly popular on every level of bodybuilding, and should be the route that every individual takes in trying to work out in order to get into better shape and build up a more impressive physique.

The most important thing to remember when trying to bulk up through natural bodybuilding is that hard work and a lot of food. The right type of natural bodybuilding workout to bulk up is one that involves heavier weight and less reps while combining that with a healthy diet that is loaded in protein and carbs to put on more muscle mass. The right foods are needed to provide the fuel and calories your body needs to build muscle mass. Great free weight exercises combined with the right diet are best.

No matter how fancy the machines look, natural bodybuilders know that despite what the yelling TV commercials say, nothing can beat the resistance training that comes from using free weights of all kinds. A huge array of exercises can be used with free weights, and some can even be combined for maximum effectiveness, like pushups that also use dumbbells to do triceps extensions at the end.

The next focus with natural bodybuilding is to exercise specific muscle groups together. Many popular exercises with natural bodybuilding not only include free weights like dumbbells and barbells, but also push ups, sit ups, pull ups, lunges, body weight squats, and other similar exercises. These natural bodybuilding workout sessions can last an hour or slightly more, and are often performed up to 4 times a week for maximum results. The carbs and protein are important for energy, calories to turn into muscle, and with protein to rebuild the muscles after all these heavy workouts.

This hard core workout can help people shed away the fat and put some heavy muscle getting into some great natural bodybuilding workouts. The best part of working out this way, the natural way, is that you don’t have to worry about the unhealthy and potentially fatal side effects that can come from unnatural supplements.

Guido Nussbaum
http://www.articlesbase.com/health-articles/natural-bodybuilding-the-way-to-build-a-great-body-615533.html

Most persons tend to forget the lower parts of the abdomen as they exercise. This part of the body contains a particular set of muscles that need to be worked on for a uniform toning of the body. To effectively target these muscles the bodybuilder needs to have enough technique that will enable them to isolate these muscles and work on them effectively.

There are a variety of exercises that have been developed over time to cater for these particular muscles. As obvious it is vital that you acquire the assistance and advice of qualified professional trainers in case you are unfamiliar with the techniques. You should also ensure that you are well warmed up before the workouts so as to prevent injury.

The first of these techniques is the crunchless crunch. This exercise is fairly simple but it can be quite tough for the training novice. Basically one has to try and pull in the bellybutton inwards toward the spine. It is advisable that you get into the kneeling position or you can also lie on your stomach. The posture that you decide to use has to be suitable for your own body so you can always try out both and see which posture works. After you decide how you will start use the lower abdomen muscles to pull the bellybutton toward your spine. Hold this position for at least ten minutes.

If you can afford to hold for a longer period you can do so. The aim should either be to maintain the contraction until the point when you feel the other muscle groups being more strained or until you can no longer feel the contraction. As soon as you get either of these sensations then you can release the contraction.

Second up is the alternating toe touch technique. Here you will also be required to be lying flat preferably on the floor but on top of a cushion or mat. Once you are flat begin by raising your legs into the air. Stretch out your left arm and use the lower abdomen muscles to get the shoulders off the floor. Reach for the right toes with the left arm and then allow your shoulders to return to the floor. Repeat these motions severally and then switch to the right arm and left toes. Your knees should be as straight as possible and the chin and chest should have a good space between them.

Moving on we find the sit-up holds. You are required to be on the floor with your knees bent and the feet flat on the surface. The hands should be behind the head. The elbows should not be alongside the head, they should be in a position where you can’t see them. Use the same muscles as before to lift the shoulders off the floor and maintain this for about ten seconds of course adding the time if you feel comfortable. Note that the shoulders need to be lifted with these muscles and not the neck or arms. 

The fourth technique is the lower back flattened. For this particular workout you need to be lying down with the knees bent and the feet real flat, same as in the previous workout. The aim is to close the space created between the floor and lower back. Use the lower abdominal muscles (not the legs) to push the back toward the floor so as to close the gap. As in the other techniques mentioned, hold the position for ten seconds or more.

Dane Fletcher
http://www.articlesbase.com/bodybuilding-articles/the-top-4-bodybuilding-exercises-that-target-the-lower-abs-746263.html