3 Exercises For Great Abs
In each move below, focus on bracing your core, not just sucking in your belly. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (a.k.a. your six-pack muscles).
How to use this list: Pick 3 to 4 of these exercises and add ’em onto a cardio day or integrate them into your strength workout. Complete 2 to 3 sets of 10 to 12 reps.
Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10 to 12 reps.Kneeling Crunch
Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until set is complete.repeat for 12 to 15 reps.Reverse Crunch
Alternating Toe Touches:
How to do:
Begin with your legs lifted to the ceiling and arms lying flat above your head, making an “L” shape on your body. Reach up vertically to touch your toes, crunching your abs in the process, then slowly lower back to starting position.
Try for three sets of 30 reps on each side.
Reducing the Body Fat
The Golden Formula of Abs
Diet + Ab Exercises + Cardio exercises = Dream Abs
To get the abs you want you can’t just perform ab exercises you need to include cardio as well ( running, jumping roping, cycling and other cardio exercises). So do you need to perform a thousand core exercises or do you just need a few? How long do you need to perform cardio exercises for an hour or a few minutes? It all depends on you, how committed you are, but there are a couple rules that you need to follow to get the results you want.
The core muscles need to be worked on throughout the day. (If you’re in a rush to get results as soon as you can, its best that one day you work on upper and lower abs, and the next day work on your sides.
The diet before and after training is the most important (before training should provide enough power to the body, and after training enough protein to build muscle.)
Its best is to continue working on your abs even on days they are achy. Don’t stop working out just because you muscles are sore. (The abdominal muscles are extremely durable and when you feel pain should continue to exercise, because then the exercise has the strongest effect. Of course, when the pain becomes too strong take a break to avoid injury.)
Once you have finished working on your abs, you need to do a series of lower back exercises. (You should do a series of back exercises so you dont suffer from spinal deformation).
You can modify and combine exercises (For any muscle group, especially the stomach, it is important to work the different training if you do the same exercises for months, you will get used to them and they will no longer be effective. )