The abdominal muscles are involved as stabilizer muscles in numerous free weight and bodyweight exercises. For many trainees, it isn't necessary to spend much time focusing a workout solely on the abs. An effective ab workout can last as little as eight minutes. This can be done by choosing four exercises and performing them in three continuous circuits. You should perform 15 repetitions per exercise for a total of 60 reps per circuit. Each circuit should last no more than two minutes. A minute rest should be taken in between each circuit.
Crunch
The crunch is an exercise that works the rectus abdominis of the stomach. To perform the exercise, first lay your back on the ground. Bend your knees and place your feet on the ground. Position your hands by the sides of your head. Roll your back and raise your upper back off the ground. Then return your upper back to the ground. Make sure to keep your lower back on the ground during the exercise.
Alternating Oblique Crunch
Alternating oblique crunches are a movement for the oblique and rectus abdominis muscles of the stomach. To execute the movement begin by laying your back on the ground with your knees bent and place your feet on the ground. Place your hands by the sides of your head. Roll your back, raise your upper back off the ground and move your right elbow toward your left knee. Then lower your upper back to the ground. Repeat the movement with the other side.
Lying Reverse Crunch
The lying reverse crunch is an exercise that works the rectus abdominis and hip flexor muscles. To perform the exercise, first lay your back on the ground with your legs extended. Position your arms by your sides on the ground. Bring your knees toward your stomach by bending your knees. Bring your knees back to the start by extending your knees.
Alternating Lying Knee-Pull In
Alternating lying knee pull-ins are a movement for the rectus abdominis and hip flexors. To execute the movement begin by laying on your back with your legs extended and place your arms by your sides on the ground. Move your right knee toward the right side of your stomach by bending your right knee. Then move your right knee back to the beginning position by extending your right knee. Repeat the movement with your left leg.
Member Comments