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Everyone wants great
abs. And now that it’s summer time, having a washboard mid section is the goal of every man and woman
out there. But if you’re too ashamed to show your face at the gym in your current condition (or maybe
your excuse is you just don’t have the time), guess what? You don’t need a medicine ball or one of
those captain’s leg machines. Here are some great ab workouts and 5 of the best abdominal exercises you
can do all on your own:
Abdominal
Exercise #1: The Vertical Leg Crunch
This is a fairly straightforward abdominal exercise
that helps build up that six pack and also shapes up your obliques (no more love handles). To
do this exercise correctly:
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Lie face up on the floor with your legs
extended straight up and your knees crossed.
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Tighten your abs as you lift your shoulder
blades off the floor (this motion should feel like you’re reaching your chest to meet
your feet).
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At the top of this movement, stimulate
bringing your bellybutton in toward your spine. Make sure your feet remain in the
fixed position.
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Lower your shoulder blades and relax your
bellybutton.
Repeat this exercise for 10-15 reps on a regular basis
and you’re well on your way to a six pack stomach and great abs!
Abdominal Exercise #2: The
Bicycle
The Bicycle is considered the best abdominal workout
move to build up a six pack and tone your obliques. It’s also probably one of the easiest.
After all, you’re more or less simulating riding a bicycle (Note: actually riding a bike
regularly has proven to be one of the great ab workouts and can help build your ab muscles as
well; this exercise just works faster and might be considered less exhausting). But since
you’re not actually on a bike, it’s important you do this ab exercise
properly:
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Lie face up on the floor, lacing your fingers
behind your head.
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Bring your knees in toward your chest and lift
your shoulders blades off the ground. Make sure you don’t pull on your neck; keep it
as relaxed as possible.
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Straighten your right leg out, simultaneously
turning your upper body to the left. Your right elbow should be brought in toward the
left knee.
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Do the same with the opposite side, i.e., left
elbow toward right knee.
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Continue to alternate sides in this “pedaling”
motion until you’ve completed 10-15 reps.Easy enough, right? Start “biking” your way
to ripped abs now!
Abdominal exercise #3: The Full Vertical
Crunch
This abdominal
exercise is all about working out your upper and lower body. A lot of people worry about getting
a pudge from normal crunches since only one area of the body is building muscles. The Full
Vertical Crunch will tone your abdominal region evenly. Follow these instructions to do it
correctly:
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Lying on your back, extend your legs in the
air.
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Cup your head in your hands (place your hands
behind your head).
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Contract your abs so that they left your
shoulder blades off the floor.
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As you do this, press your heels toward the
ceiling (your torso will create a ‘u’ shape).
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Lower your shoulder blades and heels and
repeat for 10-15 reps.
All three of these
abdominal exercises will help tone your body and build the perfect six pack. You can even
combine all three exercises to create the ultimate abdominal workout. You can find many more
abdominal exercises in the Truth About Six Pack
Abs.
another resource of 3 Unique Abdominal
Exercises
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