Articles by Vince Gironda
Contrary to popular opinion, you cannot produced
localized spot reduction by performing a few sets
of sit-ups every day. Only nutritional dieting
and high activity training with minimum rest periods
will cause weight loss. Heart and lung function
are very important to emulsify fat.
Because they obtain the best blood supply in
the body, the abdominals do not have to be worked
with dozens of sets of high reps every day. Simply
work the abs using 8-12 reps with 4-5 sets per
(IronMan Magazine Nov 1973 Vol. 33 No. 1)
Aside from causing lordosis, research has proven that leg
raises and sit-ups are not effective as abdominal trimmers
I have always maintained that arching the back causes the
work to be done by the back muscles (Psoas Major) rather
than the abdominal muscles (Rectus Abdominus). Because an
exercise is traditional does not mean that it is good. Many
exercises were developed as far back as the 18th century.
With no scientific knowledge behind them! They just seemed
good for the particular muscle.
Toe raises, for instance, performed where you raise out
on the toes instead of up on the big toe and ball of the
foot with the heels coming together produce not only a bow-legged
look, but stretches the structures of the feet and weakens
Low Abdo Special (The Hip Roll)
(IronMan Magazine Nov 1973 Vol. 33 No. 1 and Musclemag
Vol 2 issue 1)
This exercise is best done with the back flat on a table
plus the head and shoulders rolled forward and the hands
flat on the table besides the hips.
Next step, cross your legs, as in the frog sit-up, and
roll the hips and crossed legs back towards the chest. This
flexibility of the hips and lower back takes practice. This
movement also requires that you suck in your abdomen as
you perform it.
Home ab exercises
(Musclemag Magazine October 1988 )
Vince, I do not have access to a gym as I
live in the country and have no car. I do have a barbell
and dumbbell set. I was wondering if you could give me exercises
for my abs I can do at home. Any suggestions would be greatly
Most ab exercises you can do in a gym can be done at home.
Crunches are probably the single best exercise and you can
do them on the floor. Knee-ins can also be done on the floor
or even on your bed The mattress makes it comfortable to
do Knee pull-ins can be done seated on a chair or a bench.
Abdominal vacuums can be done as well. Train your abs as
you would any other muscle. Reduce fat around your waist
with diet but build the abs as you would any other muscle.
Strong ab exercise
am a bodybuilder who sometimes powerlifts in the off-season
because I really enjoy lifting heavy weights and testing
my strength. Is there any special ab exercises I can do
that lets me handle heavy weights and will really build
and thicken my abs?
(Musclemag Magazine October 1988 )
Very few weight trainers realize that the abs are a very
strong muscle. The barbell 1/4 roll up is a sure size builder
because you can handle enormous poundages.
To start, clean a barbell and hold it at shoulders height
while sitting at the end of a bench. Lay back, allowing
the feet to remain on the floor.
Of course, if you have a training partner to hand you the
barbell, it makes things easier.
Hold the barbell across the front deltoids with the elbows
high. From this position, roll the head and shoulders forward
until the abdominals are flexed. To insure full contraction,
cramp the muscle forcibly at the top of the movement. Try
four sets of 10, 8, 6 and 15 reps.
know that diet has a lot to do with the condition of the
waist but I really need something different. I do crunches,
situps, leg raises, twists. Vince, I want you to give me
something new for my intercostals and midsection. Please
suggest a good new ab exercise. I am really looking forward
to reading your new book. When will it be published?
The book "Unleashing the Wild Physique" will be
out in about six weeks. It will be available at all better
Try the following exercise for your abs. Lie on the floor
on your back. Raise the right knee to the left elbow, then
immediately raise the left knee to the right elbow. Endeavour
to touch elbows and knees together each repetition, but
do not jerk the legs upwards. The movement must be slow
and deliberate. Lay the head back flat on the floor between
each leg lift.
You say that you know that diet has a lot to do with waistline
impressiveness. "Knowing" is not enough. You have
to put what you know into practice. Eat less as of now!
(Musclemag Vol 2 issue 1)
I am 5 feet 10 inches tall and weigh 140
pounds and, obviously, very thin. I also have small bones.
My problem is that the only fat on my body is concentrated
on my obliques area and I cannot get rid of it which takes
away considerably from any V shape look I may attain. Any
weight I gain goes right to the waistline, but if any is
lost it comes from the rest of my body. I have read contradicting
stories as to the benefits of side bends and related movements.
Some state they will thicken the obliques too much in cases
like mine where they are already heavy while others think
the stretching of side bends will trim the waist. Would
you care to give me some advice or program on how to alleviate
this unsightly sag?
Your problem is mixing carbohydrate and protein at the
same meal. Protein and carbohydrate are incompatible. They
both digest in a different medium. Protein digests in an
acid medium and carbohydrate is an alkaline medium.
Also, support your protein meals with H.C.L. tablets and
carbohydrate meals with Enzyme tablets. No exercise acts
as a subcutaneous fat emulsifier.
Click Here to Find Out Vince Gironda's Secrets
For more abdominal development tips sign up for our free newsletter below:
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.