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Your Summer Ab Attack Must Dos
There are lots of machines out there that promise to give you a flat, sexy mid section, and while most of them do, manual exercises are your best bet to get results, in addition to a healthy diet. Women are some of the busiest people, so many of these exercises are geared to fit your schedule and can be easily done at home.
For the past three weeks, it has been all about working your abs, and hopefully, you are starting to see results, but just in case you need some more work, this week we are attacking the abs, with some of the best exercises to give you that tight, sexy stomach. Keep in mind that the exercises will be most effective, if you perform them with concentration on the abs only, so do not use your legs or your hips when doing ab exercises, focus on the abdominal muscles and the results will be great. Also, be sure to do the exercises correctly, because if you don’t, you may not get the look you want.
You don’t have to do all of these exercises to get results, choose the ones that work best for you and commit to doing them daily, even twice a day if you can. On an empty stomach when you wake up and the last thing before you go to sleep. It’s important to note that ab exercises will not get rid of belly fat, that’s why a healthy diet and cardio exercises are a must. They get rid of the fat and abdominal exercises strengthen your core, so you can walk upright, and have a strong spine.
Here are some of the best abs exercises
Push up exercise – a very good and also a warming up exercise that should be done every time you start an exercise. It can be done in many different ways like doing normally on a floor or placing your legs on a higher surface while the palms on the ground.
Sit up exercise – another excellent exercise for abs and also have variant ways (weighted, full or half sit ups). The exercise can be done either on the floor or an exercise ball.
Bicycle Maneuver – a very effective exercise that stimulates the central muscles like the abs, back muscles and also the pelvic part. If this exercise is done regularly the results of this exercise would be seen in a week.
Plank – this exercise puts enough tension on the muscle while keeping the muscles from contracting. Also it is the easiest exercise to do.
Knee raise exercise while hanging – this exercise can be called a compound exercise because it not only develops the abs but also put tension on the shoulder and arms. As it is a hanging exercise so, you are required to hang onto a bar or something fixed on the ceiling or machine.
Pilates workout – the exercise develops strength and flexibility on the central part of the muscles. There are lots of pilate equipments in the market, the famous is an exercise ball.
Additional ab workouts that are simple and can be done at home.
Crunches – Basic
Normal crunches are the basic exercise for stimulating abs and it aims on the upper abs. For a complete novice this exercise will be a little tough but in few days the person will get used to it and will be able to do many reps and sets. To begin this exercise just lay flat on the ground, bend your knees while feet on the ground and put your hands on the chest to less the stress on the back now raise your shoulder to your knees and back to the ground this is one rep. Start the exercise with minimum reps.
Crunches – Reverse
This exercise targets the lower abs but you can feel the tension on your whole abs. Start the reverse crunching by lie on the floor, raising the knees up now bent your knees close to the chest but don’t let it touch the chest also when doing this raise the hips. Start it with few reps because it puts lots of stress on the abs so it hurt a little in the start.
Leg Raises
This exercise puts an extra stress on the back so it is best to support the back by putting your hands under the hips (palm down). As you lie down with the legs stretched, stick both legs and gently raise them nearly 10 to 12 inches off the ground and then lower them but don’t touch the ground. Inhaling and exhaling while exercising is also necessary. Again at first this exercise would seem a little tough but by the time you will get the hang of it. The target of this exercise is to work on the lump of the belly that hangs below the belt. You will definitely love this exercise.
Exercise Ball
Which is also called a stabilizer ball is a very unique and effective support that helps you easily support the back and keep the body flexed. You will get used to the ball, feel comfortable exercising on it and the main aim here is the midsection of your body. To do crunches on this ball, lay on the ball with half your back on it and legs parallel to the ground. Now raise the shoulders – for starters don’t worry about rising too high – and tighten the abs by contracting it and try to reach to the knees. Doing this exercise on the ball is very easy so do as many reps as you feel comfortable, like 15 to 20 repetitions with 3 sets. Increase the sets or the reps by the time.
Scissors Exercise
The leg scissors exercise aims the lower abs of the body as well as the inner thigh. Lift the legs alternately in such a way that the bottoms of the feet points toward the ceiling, then lift down your legs to the sides. Start this exercise with minimum 10 reps with 2 or 3 sets.
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