Performing a highly efficient exercise for abdominals doesn’t have to be done on an expensive piece of gym equipment. As a matter of fact, I’ve met a lot of men and women who did just fine with their abs without spending a single cent.
In a recent scientific study done at San Diego State University, they tested over 10 abdominal exercises and weeded out the least effective of the group. The ones listed below were categorized as the top 4. These clear-cut yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.
With your exercise for abdominals, and just about anything you need to get done, much dedication and hard work are needed. No matter how physically fit you are, the truth about six pack abs is that they don’t just happen overnight, you can bet on it. Also, it’s very important to recognize the helpful effects of proper nutrition in any fitness program.
Your exercise for abdominals must consist of at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your abdominals a lot of good. You can start off easy then increase the frequency as time goes; 5 reps at 3 sets each exercise sounds about right. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you might just incur injuries in the process.
1. The Bicycle. Lie on the floor, position your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This is how you’d want to start this drill every time. Then, raise one leg at a time, mimicking a cycling movement in the air. As you perform cycling movements with your legs, touch your left elbow to your right knee as it comes up, and repeat with your right elbow on your left knee this time.
2. Ball Crunches. This exercise for abdominals requires an exercise ball. Those aren’t really hard to come by (and they’re very reasonably priced, too). To start off, sit on the ball and find your balance. Plant both feet firmly on the ground. Lower your back leisurely and don’t stop until your torso is completely parallel to the floor. Lift your upper body as you would with a regular crunch and stop halfway up. Hold it there for a few seconds then lean back against the ball again.
3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Using a light weight, like a hardbound book or a water bottle, place it over your chest and hold it down with your hands. Lift your shoulders off the floor slowly without moving your legs. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and start over.
4. Full Body Crunches. You’re really going to work up a sweat with this exercise for abdominals. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.
Don’t forget to keep your abdominal muscles taut with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you're sure to get 6 pack abs that your colleagues will be jealous of.
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