Best Ab exercises

 Bicycle Exercise:

1. Lie face up on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.

Captain's Chair:

1. The Captain's Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms. To do it right: 1. Stand on chair and grip handholds to stabilize your upper body.

2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don't arch the back and remember to breathe smoothly.

 Exercise Ball Crunch:

1. Lie face-up with the ball resting under your mid/lower back.

2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).

 Vertical Leg Crunch:

1. Lie face up on the floor and extend the legs straight up with knees crossed.

2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.

Long Arm Crunch:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

2. Contract the abs and lift the shoulder blades off the floor.

Reverse Crunch:

1. Lie on the floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.

Full Vertical Crunch:

In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right:

1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.

 

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