Achieving a flat, sexy midsection is difficult but certainly possible using the right ab exercises to help you get there. Developing six-pack abs requires more than just exercise. You must also focus your diet on nutritionally-dense foods such as vegetables, fruit, whole grains, fat-free dairy and lean meats. Avoid empty calories from sugary foods and drinks. Following these simple dietary rules along with consistent ab training will get you the results you're looking for.
Crunches
While sit-ups can cause pain in the neck and back area, crunches eliminate this issue. Additionally, the crunch movement focuses more on the abdominal muscles when compared with traditional sit-ups. To perform crunches effectively, keep your neck aligned with your back the entire time; this reduces the potential for neck pain. Also, hold each repetition for one or two seconds and squeeze your abs at the top of each rep. The advantages of crunches include the lack of special equipment, that they can be done anywhere and they target the abs exclusively. Perform three sets of 10 to 20 repetitions daily for best results. Increase the number of reps as your abdominal muscles get stronger.
Weighted Incline Crunches
This workout requires an inclined abdominal bench and weights. Based on tests conducted by the training experts at Bodybuildingforyou.com, weighted incline sit-ups or crunches are among the most effective ab workouts out there. The incline helps to work your abs from a different angle for a more effective workout. Hold a weight -- plate or dumbbell -- on your chest during this workout. Use enough weight so that you can complete only eight to 12 reps per set. Perform a total of three sets per workout for best results.
Circuit Training
This flexible approach consists of performing five to 10 different ab-targeting exercises one after another with little or no rest in between. This provides an aerobic benefit as well as the benefit of targeting both your abs and obliques from every angle. Several abdominal exercises you may want to consider include crunches, windshield wipers, side crunches, incline sit-ups, leg lifts and the plank. Choose a combination of these and other abdominal exercises. Execute 10 to 20 repetitions of each before moving on to the next one, and rest for two to three minutes after you've completed the circuit. Repeat the circuit once or twice more for maximum burn.
Exercise Ball Training
Using an exercise ball, also called a fitness ball or Swiss ball, you can work your abs effectively while lowering your risk of back pain at the same time. You can use a variety of techniques to target your abs using an exercise ball. An effective upper and lower abdominal workout shown at ExerciseBallWorkouts.net starts by placing the ball between your feet while lying flat on your back on the floor. Perform a basic crunch movement while bringing the ball and your knees toward your head simultaneously. Complete a total of 12 repetitions per set; three sets total is ideal. Perform this abdominal workout three to four times per week for optimal results.
Member Comments