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 oblique (no more love handles). To do this exercise
Lie face up on the floor with your legs extended straight
up and your knees crossed.
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).
At the top of this movement, stimulate bringing your
bellybutton in toward your spine. Make sure your feet remain in the fixed position.
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
The Bicycle is considered the best abdominal workout move to build
up a six pack and tone your oblique. 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
Lie face up on the floor, lacing your fingers behind your
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
Straighten your right leg out, simultaneously turning your
upper body to the left. Your right elbow should be brought in toward the left knee.
Do the same with the opposite side, i.e., left elbow
toward right knee.
Continue to alternate sides in this “pedaling” motion until you’ve completed 10-15
reps. Easyenough, right? Start “biking” your
way to ripped abs now!
Abdominal exercise #3: The Full
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:
Lying on your back, extend your legs in the
Cup your head in your hands (place your hands behind your
Contract your abs so that they left your shoulder blades
off the floor.
As you do this, press your heels toward the ceiling (your
torso will create a ‘u’ shape).
Lower your shoulder blades and heels and repeat for 10-15
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