Everyone that works out wants the flat, wash-board abs. Next to the arms they are perhaps the most targeted muscle group for toning. Why, perhaps because they look good. Either way, abdominal exercises vary so just which ones are the best?
Well, look no further.
If you dream of a flatter tummy but dread the endless sit-ups and or crunches, Perhaps you are being guided correctly by your intuition. Guess what, California researchers agree with you as both abdominal exercises have been listed close to the bottom in ranking of the exercises for the mid-section.
They state that the execution of both tends to rely more on the ?other? parts of one?s core versus the abdominal regions themselves.
In addition most other abdominal exercise equipments advertised on TV and infomercials were also labeled as in effective or inferior for actually working the abdomen.
Well, so which abdominal exercises work?
Here we go:
1. Bicycle maneuver.
To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
2. The Ab-Wheel (My favorite)
-Start with a hand on each grip and kneel down with both knees together on the floor.
-Lock your arms and hold the wheel at your knees on the floor. -Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head.
-Do not touch the floor; your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back . -Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set AND one hell of a workout!
3. Hindu-Push Ups
-Get on all fours.
-The starting position is with legs spread wide and butt up in the air.
-From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc
-Straighten your arms and end up with your chest up and your hips almost touching the ground.
Now for a superior abdominal exercise and 'pick-me-upper', this simple routine definitely does stand out.
When done properly and combined with deep breathing (breathing in on the way down and exhaling-looking up) Hindu pushups build amazing lung power as well as incredible upper body strength and endurance. They also improve flexibility in the shoulders and hips as well as the upper and lower back.
4. Gorilla Chin-Up/Crunch
This compound exercise works the abdominals, as well as the biceps and Lats. Start by hanging from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart. You should use an underhand S grip to hang from the bar.
Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your nose should be at the bar and your knees pulled up to your chest. Slowly reverse the movement and return to the starting position.
If you notice, these exercises above work not just ONE part of the body, but a variety of muscle groups at the same time, thus making them super-productive and less time consuming to get a whole body work out.
Abs need regular workout. Five minutes a day of abdominal exercises can make a difference if you do it regularly.
Now, let?s not forget one more crucial thing, While the best ab exercises can help you reach a goal of a flatter, tighter tummy, Diet is another part.
And what is the best choice for diet: The Mucus-Less diet ( A combination of Raw and Properly cooked Fruits, Leaves and Roots intertwined with strategically executed juice fasts), nothing can touch this diet for cleansing out the colon, (which will inevitably help lose weight in the abdominal regions.)
So, empower yourself with these tips and see for yourself the effect of these superior abdominal exercises for not only toning the abs, but the whole body.
In Friendship,
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Abdominal Exercises | |
