Listening to all the advertisements out there for fitness centers, you may begin to think that you have to buy a lot of equipment and join a gym to get that lean, sexy look that everybody seems to want these days. The good news is that with just a little knowledge, you can effectively strengthen you abdominal muscles in the comfort of your home. These exercises, which are designed to be performed using only your body weight as resistance, can help give you that six-pack look without ever having to step into a gym.
Double Leg Lift
Lie down on your back with your feet together and your toes pointing toward the ceiling. Keep your legs slightly bent and lift both legs at the same time until the soles of your feet are pointing toward the ceiling. Lower both legs at the same time, stopping the motion as your feet get about six inches off the ground. Use the muscles of your abdomen to lift your feet, and return to the starting position. Repeat until exhaustion. Keep your lower back pressed into the floor throughout this exercise to prevent back pain.
Abdominal Crunch
Lie down on your back with both legs bent at about a 45-degree angle and both feet flat on the floor. Place both hands beside your head, but don't pull with your hands when performing this exercise. Keep your neck directly over your shoulders, and lift your upper body off the ground about six inches using only the muscles of your abdomen. Hold this contraction for a couple of seconds, and then return to the starting position using a slow and controlled motion. Repeat for three sets of 10 repetitions.
Oblique Crunch
This exercise works the muscles along the sides of your abdomen to give you that trim look. Lie down on your back with your right leg bent and your left ankle crossed over your right knee. Place both hands beside your head with your palms facing the ceiling. Use the muscles of your abdomen to lift your right elbow off the ground, and touch your left knee with your right elbow. Hold this contraction for a second and then return to the starting position. Try to perform three sets of 10 repetitions on each side.
The Bicycle
Lie down on your back with your legs straight and your hands resting beside your head. Tighten the muscles of your abdomen to press your lower back into the ground. Lift your right leg off the ground and bend your knee to bring your knee toward your chest. At the same time, try to touch your right knee with your left elbow. Straighten your right leg while at the same time bending your left leg, and try to touch your left knee with your right elbow. Continue repeating this alternating motion until you're performing a movement similar to that of pedaling a bicycle. Repeat until exhaustion.
Member Comments