When you are trying to sculpt your mid-section, you need to watch your diet, perform cardio to burn fat and lift weights to build metabolically active muscle. The last part of the game plan is ab exercises. The great exercises are the ones you do on a regular basis and execute with proper form.
Hanging Knee Raises
Hanging knee raises are done with the aid of a pull-up bar. Grasp the bar with an overhand shoulder-width grip and let your legs hang straight down. Keep your legs straight and lift them up in the air in front of your body. Lower them back down and repeat. Keep your upper body still while doing this exercise. If these are too intense, start off doing them with your knees bent and try to get them to touch your chest.
Double Crunches
Double crunches work your upper and lower abs at the same time. Lie on your back with your legs out straight. Place your hands on the sides of your head. Perform a crunch while lifting your legs and bringing your knees into your chest. Lower your upper body, extend your legs back out and repeat. When you extend your legs, do not let them touch the ground.
Bicycle Maneuvers
Bicycle maneuvers are an ab exercise that targets your uppers, lowers and obliques--all at the same time. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow toward your left knee and extend your right leg straight out in front of you. Reverse the move and bring your left elbow toward your right knee as your fully extend your left leg. Keep going back and forth in a cycling motion.
Pike
Pikes are also known as jackknifes; they are done with a stability ball. Place your shins on top of the ball and your hands flat on the floor, right under your shoulders. Roll the ball toward your body and lift your hips up in the air until your toes are on top of the ball. Your body should be at about a 90-degree angle at this point. Slowly roll the ball back to the starting position and repeat.
Pull-Over Crunch on Ball
Pull-over crunches are done with a stability ball and medicine ball. Lie face up on the stability ball on your back with your arms straight above your head. Hold a moderately heavy medicine ball in both hands. Curl your body up. As you do this, pull the ball over your body and above your thighs. Hold for a second, slowly lower yourself back down and repeat.
V-Up
A V-up is an ab exercise that is done from a face-up position on the ground. Extend your arms over your head and keep your legs straight. Perform a sit-up while lifting your arms forward. Try to touch your hands to your toes so your body is in a "V" shape. Slowly, lower yourself back down. When you raise your body up in the air, your butt should be the only thing on the ground.
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