There are numerous abdominal exercises touted to strengthen and tone your abs. It can be difficult to discern which exercises will give you the most results for your effort. The good news is that some of the best abs exercises can be done in the comfort of your own home with little or no equipment.
Bicycle Crunch
A bicycle crunch is one of the most effective abdominal exercises because it works all three muscle sets (the upper and lower abs and the obliques) at once. To start, lie down on your back and rest your hands behind your head. Bend your knees in toward you chest and raise your shoulders up off the floor. Be sure that you are feeling the strain in your abdominal muscles and not your neck. Bring in your left knee and right elbow toward each other and straighten your right leg to a 45-degree angle to the ground. Return to starting position and repeat, bringing in your right knee and left elbow, straightening your left leg. Repeat both motions smoothly, similar to riding a bicycle. Do a set of 10 to 30 reps, depending on personal fitness level, then rest briefly before repeating for two or three more sets.
The Plank
The plank is a very effective abdominal exercise that uses a fitness ball, or exercise ball. Begin by lying down with your stomach centered on the ball and feet lightly touching the floor. With your hands, walk forward as the ball rolls backward to your upper thighs, hands directly below the shoulders. Be sure that your abdominal muscles are flexed and that you stay in the plank position, taking three deep breaths, or longer if you're comfortable, then slowly rolling back to the starting position.
For a more advanced plank, follow the steps for a basic plank until the ball is at your upper thighs. Flex your abs and push your body forward until the shoulders move in front of the hands and your shins are resting on the ball. Hold for three deep breaths and then return to beginning position.
Cardiovascular Exercise
Cardiovascular exercise is possibly the most effective workout for your middle. Spot toning just the abs is not possible. You will not get visible results if your abdominal muscles are covered by a layer of flab. Cardiovascular exercise--walking, jogging, dancing or swimming--speeds up your metabolism and burns fat throughout the body. Mayo Clinic experts recommend at least 30 minutes of cardio exercise each day--more if you are trying to lose weight.
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