Five Must-Know Ab exercises

Attaining a trim and toned midsection is by far the number one fitness goal held by most people.

 

While ab exercises are great for strengthening and toning your abdominal muscles, solely doing these exercises will not make your abs flat. In fact, getting that perfect midsection is a process that takes more than a little time sweating in the gym. It takes hard work, and a game plan.

 

The only way to wash board abs is to lose the body fat that is currently residing in that area. The way to lose body fat is to:

 

• Participate in regular cardiovascular exercise.
• Maintain a full body strength training routine.
• Eat a nutritious, calorie specific, healthy diet.

 

The key here is to change your lifestyle to one that promotes weight loss rather than fat storage.

 

The key that makes these ab exercises golden is the fact that, when done together, they use all of the muscles in your abdominal region. Often times people will only do crunches, and while these are great, they are neglecting to strengthen the other 75% of their midsection.

 

There are four basic types of abdominal exercises.

• Ones that focus on your upper abs
• Ones that focus on your lower abs
• Ones that focus on your oblique’s (sides)
• Ones that focus on your entire core

 It is very important that you do at least one of each exercise type every time that you workout.   

  

 

Exercise #1: The Crunch

 

The basic crunch should be a staple in your arsenal of abdominal exercises. This classic movement concentrates on your upper abs.

 

                  

                                            

 

Starting Position: Lie on your back on the matt with your knees bent and feet flat on the floor. Support your head by placing your hands behind it, and keep your eyes turned up towards the ceiling throughout the entire movement.

 

Movement: Exhale as you raise your upper body up a few inches off of the matt by contracting your abs. Be sure to keep your back straight and avoid pulling yourself up with your hands. Hold yourself in this contracted position for a moment before slowly lowering yourself back down to the starting position.

 

Exercise #2: The Oblique Crunch

The Oblique Crunch does just what its name proclaims – works on your obliques. Make sure to do an even amount of crunches on each side for a symmetrical look.

 

 

                                          

 

Starting Position: Lie on an exercise matt with your knees bent and hands behind your head. Lift your left leg so that your knee is at a 90 degree angle, and the lower part of your leg is parallel with the floor.  

 

Movement: Exhale as you bring your right elbow in towards your left knee, while squeezing your abs. Inhale as you slowly extend your leg back out to the starting position.

 

 

Exercise #3: The Exercise Ball Crunch

Exercise Ball Crunches are great for your entire core. All of your abs are used in the stabilization process as you crunch.

 

                                          

 

Starting Position: Lie with your upper back on an exercise ball and your feet flat on the ground in front of you. Support your head by placing your hands behind it, and keep your eyes turned up towards the ceiling throughout the entire movement.

 

Movement: Exhale as you raise your upper body up a few inches off of the ball by contracting your abs. Be sure to keep your back straight and avoid pulling yourself up with your hands. Hold yourself in this contracted position for a moment before slowly lowering yourself back down to the starting position.

 

 

Exercise #4: The Toe Touch

This is another great exercise for your upper abs, however, you can easily make this exercise more challenging by lowering your legs with each repetition. This will recruit the use of your lower abs as well as your upper abs and will make for a more strenuous workout.

 

                                          

 

Starting Position: Lie on an exercise matt flat on your back with your legs up in the air and your arms outstretched above your head.

 

Movement: Exhale as you raise your arms up and reach your toes. Hold yourself in this contracted position for a moment, and then inhale as you slowly lower your arms back down until they almost touch the matt. Repeat your required repetitions before allowing your legs to touch back down onto the matt.

 

Exercise #5: The Hanging Leg Raise

While this exercise is very challenging and not recommended for beginners, it is very effective. It focuses on your lower abs, tightening that stubborn area.

 

 

                                             

 

Starting Position: Position yourself in the roman chair by gripping the handles and placing your elbows against the pads, or grip overhead handles and allow yourself to hang.

 

Movement: Exhale as you raise your knees up towards your chest. Remember to keep your back flat against the back pad, or if hanging, try to keep yourself from swinging. Hold yourself in this contracted position for a moment, and then inhale as you slowly return your legs back down to the starting position.

So there they are…the top five exercises that will take the waste off your waist. Is it really that simple? Yes it is, if you follow a structured program designed by a knowledge personal trainer.

 

To schedule sessions with a Moore Personal Trainer, call 203-762-2900!