Exercise For Abdominals – Best 4 You Can Do At Home
Written by ama on November 15, 2009If you think about it, you really won’t need costly gym equipment to exercise for abdominals. In fact, you don’t have to go anywhere else or spend on extravagant machines to work those abs.
During some tests at San Diego State recently, they were able to identify the least effective kinds of abdominal exercises. The exercises enumerated below were 4 of the best. It turns out that these workouts reap the most benefits and come up with the best results.
Obviously, you would have to invest a lot of hard work and dedication when you perform your exercise for abdominals. The truth about abs is that you can’t expect to get six pack abs just by declaring your desire for them. Also, it’s very important to recognize the beneficial effects of proper nutrition in any fitness program.
Your exercise for abdominals must consist of at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your abs a lot of good. You can start off easy then increase the frequency as time goes; 5 reps at 3 sets each exercise is acceptable. Remember, this isn’t a race; start slow and finish hard – that is very important.
1. Bicycle. Kick off 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 workout every time. Now, lift your feet in an alternating manner and start cycling in mid-air. All at once, 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 involves an exercise ball. Those aren’t really difficult to find (and they’re very affordable, too). First thing you need to do is sit on the ball as you would on a ordinary chair. Position 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 on the floor, bend your knees, and keep your feet flat on the ground. Place a light weight over your chest and keep it in place with both hands for that added resistance. Raise your torso gradually while keeping your lower body steady. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and start over.
4. Full Body Crunches. This exercise for abdominals has got to be one of my faves. 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 that position for a bit and start all over.
Always remember to keep your abdominal muscles tight with every exercise for abdominals. With the proper nutrition and a regular fitness program, you're sure to get 6 pack abs that your colleagues will envy.
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