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How to Do Proper Exercises for Abs

Dec 312009

When you hear the words “exercises for abs,” you probably have these two words in mind: sit ups. I’m actually not surprised because sit ups are one of the most, if not the most, common forms of abdominal exercises out there. I wouldn’t be taken aback if my grandmother knew what they were.

Nevertheless, you need to recognize that there are other more effective ways to get abs than just sit ups. You need to mix them up, add some variety, and do them regularly for you to get fast results.

For a successful overall fitness plan, you need to combine abdominal exercises with a healthy diet plan and a full body workout. If you work hard at keeping these three elements alive in your everyday routine, you simply can’t go wrong.

Recent studies show that ball crunches, full body crunches, weighted sit ups, and bicycles are the 4 most efficient exercises for a no nonsense six pack abs. Here’s why:

1. Bicycles. Not only does it involve your obliques, upper abdominals, and lower abdominals, but it also conditions your legs, lower back, and arms. For this exercise, you need to lie on the floor and touch your fingers to your ears. Bend at the knees and mimic a cycling movement in the air using your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Simply do the same on the other side.

2. Weighted Sit Ups. These exercises for abs add resistance to your workout, giving your abs a little more oomph to work with. It’s basically a sit up with an added twist and increased difficulty. All you need for this exercise are light to moderately heavy weight simulators, like a pair of 1 lb. dumbbells or a hardbound book, which you will need to hold over your chest with your hands. Proceed by lifting your torso upward, holding it there for a few seconds, and coming back down, just like with regular sit ups.

3. Full Body Crunches. As the name implies, these exercises work your arms, back, and legs, just like bicycles. To begin, simply lie down, place your hands across your chest, and bend at the knees. As you raise your shoulders for that crunch, pull in your knees simultaneously. Lie back down and start again.

4. Ball Crunches. Compared to regular floor crunches, ball crunches promote balance and work your core in its entirety. It’s very simple yet challenging, and I guess that’s the beauty of it. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. With the ball, you get padded support for your back and a taste of variety.

Work these 4 easy exercises for abs into your six pack abs workout routines and you can bid farewell to excess belly fat for good.

The Best Way to Work Abs at Home– 3 Most Excellent Workouts for Abs

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Dec 012009

Do you want to go to the gym but can’t afford it? Won’t be able to leave the kids at home? No worries! If you want the best way to work abs, you don’t have to apply for an extravagant gym membership!

Don’t get me wrong. Working out at the gym can be helpful in lots of ways. Yet, if you want effective ways to get six pack abs it is not required. Doing routines that will produce excellent outcome is the best way to work abs. And guess what? You don’t have to own a workout machine to do it.

Even though an excellent exercise is crucial in building muscles, a healthy diet is just as crucial. So, if I were you, you might want to start eating a well-balanced meal daily. After you’ve done this, you can start doing your drills anywhere you want, at any given time. These are the 3 ultimate home workouts for abs:

1. Bicycles

All you need for this routine is a simple exercise mat. Just lie on the ground and keep your hands behind your ears. Bend your knees slightly and keep your feet steady on the floor.

Then raise your legs and make a cycling movement in mid air. As you do this, touch your right elbow to your left knee as it goes up. Do the same on the other side until you complete the entire set.

2. Ball Crunches

This is my favorite routine since it’s the best way to work abs if you ask me. It’s very effective when you want to get nice abs in a month. However, it requires a lot more effort to carry out than the other drills. For this one, you need a medicine ball. Place the ball on the floor and sit on it. Then, lean back carefully until your torso is parallel to the floor. While doing this, try to keep your balance. Now slowly bring your torso up until you reach a U-form. Hold that position for as long as you can and then go back down. Repeat each step until you complete all your reps.

3. Full Body Crunches

Again, rest your back on the ground. Place your arms on your chest. Lift your torso as you bring in your knees towards your pelvis. Hold that position for a few seconds and repeat the steps.

While doing these workouts, it is important to keep your mid-section muscles tight. If you want the best way to work abs, remember that you must do these routines accurately as instructed. Do these 4 times a week at 10-25 reps for 3 sets each.

The best way to work abs and build a no nonsense six pack abs is to combine these abs-specific routines with a well-balanced diet . Now, who says you can’t build abs fast at home?

Home Exercise for Abdominals – 4 Great Workouts

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Nov 192009

If you think about it, you really won’t need posh gym equipment to exercise for abdominals. As a matter of fact, I’ve met a lot of people who did just fine with their abs without spending a single cent.

During some tests at San Diego State recently, they were able to isolate the least effective kinds of abdominal exercises. The ones listed below were ranked the top 4. It turns out that these workouts reap the most benefits and produce the best results.

Obviously, you would have to invest a lot of hard work and dedication when you perform your exercise for abdominals. No matter how physically fit you are, the truth about six pack abs is that they don’t just happen overnight, I tell you. You also need to keep in mind that exercise works hand in hand with proper nutrition.

To get a full and effective set of exercise for abdominals, you need to do 3 of these drills at the least – full body crunches, bicycle exercises, weighted sit ups, and ball crunches. Having a regular fitness routine (e.g. working out every other day) is crucial. Start off with 5 reps per exercise and increase the frequency and sets as you progress. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you might just sustain injuries in the process.

1. Bicycle. Begin by lying down on the floor, placing your hands behind each ear, and bending your knees while keeping both feet flat on the ground. This is how you’d want to start this drill every time. Now, lift those legs in an alternating manner and start cycling in mid-air. At the same time, touch your right elbow to your left knee as it goes up, and do the same on the other side.

2. Ball Crunches. This exercise for abdominals requires an exercise ball. Those aren’t really hard to come by (and they’re very affordable, too). To start off, sit on the ball and find your balance. Place both feet firmly on the ground. Lower your back leisurely and don’t stop until your torso is completely parallel to the floor. Raise your upper body as you would with a regular crunch and stop halfway up. Hold it there for a few seconds then lean back against the ball again.

3. Weighted Sit Ups. Lie back down on the floor, keep your feet flat while bending at the knees. Using a light weight, like a hardbound book or a water bottle, place it over your chest and hold it down with your hands. Lift your shoulders off the floor slowly without moving your lower body. After reaching a challenging angle, hold it there shortly, and go back to your original position.

4. Full Body Crunches. This exercise for abdominals has got to be one of my preferred abs workouts. Lie back down, cross arms in front of you, and bend your knees. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.

Don’t forget to keep your abdominal muscles tight with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you’re sure to get six pack abs that your colleagues will envy.