"The
very best abdominal workouts are actually pretty easy to do according
to a study conducted by the Biomechanics Lab at San Diego State
University."
The study had scientists looking at a wide
variety of abdominal
exercises that are most commonly used. The point of the study was to
determine what really works to strengthen abs. The study looked at 13
exercises that included traditional ab crunches to movements that are
more complicated by utilizing at-home gym equipment.
In order
to get the best results out of your abdominal workout (and to trim the
fat from your midsection in order to get those abs to show) you should
get in three to five different abdominal exercises at least three to
five times a week. For your health, begin with exercises that you are
comfortable with and you will notice that you will improve as time and
your workouts continue.
For the basis of this article I will cover the top four effective
abdominal workouts.
Bicycle
Crunch
This exercise is one of the most basic one can do that was made famous
by Jack Lalane.
- Begin by laying flat on a hard surface
making certain that your lower back is flush to the ground.
- Your hands should be beside your head.
- Bring the knees upward to a 45-degree
angle; slowly do bicycle peddling motions.
- Have your left elbow and right knee
touch and continue to alternate.
- Evenly space out your breathing.
Captain’s
Chair
When
it comes to abdominal workouts the Captain’s Chair is not an
easy one
to do without having arm strength, but it is very effective.
- Begin the exercise with your legs
dangling; slowly bring your knees toward your chest.
- The motion needs to be controlled and
very deliberate as your bring your knees up and then down.
Exercise
Ball Ab Crunch
The
great thing about using an exercise ball is that it forces you to use
all of your muscles as you strain to maintain balance and composure.
When doing exercises on the ball, especially an abdominal workout, you
will receive a full body work.
- With your feet flat on the floor; sit
on the ball.
- Allow the ball to slowly roll back
placing your torso and thighs parallel to the floor.
- To contract your abdominals raise your
torso 45 degrees, but no more than that.
- Working the oblique muscle grouping is
easy. Just move your feet closer together.
Vertical Leg
Crunch
This exercise is an effective abs workout on its own it also
works the oblique muscle grouping very well.
- Lie on your back. Extend your legs
upward with your knees barely bent.
- Contract your abs a little and sit up
just slightly until your shoulder blades lift off the floor.
- Have your chin stay up but do not pull
on our neck.
- Have your legs stay in a fixed location.
- Raise your torso toward your knees.
- Lower; repeat for several reps.
Using these simple exercises you can be will on your way to tighter abs
and a flatter stomach.
