Working your core and abdominal muscles is essential to your fitness regimen, as well as improving both your physique and your overall health. There are many abdominal exercises that have been created for people of all fitness levels.
1. Reverse crunches Exercise
Lie on your back with your legs straight up. You can cross your feet if it’s more comfortable. Slowly raise your legs so they are straight in the air and your body is in an L position while lifting your hips off the floor. : Lower your hips, keeping your legs straight and repeat.
For best results, do four slow sets of 20.
Also read : 7+ Best Types Of Aerobics Exercises And Benifits
2. Full Vertical crunch Exercise
Start in the same position as you did for the reverse crunches. While keeping your legs straight in the air, do a simple crunch with your hands behind your head. This type of crunch will burn considerably more than a traditional crunch and will focus on both your lower and upper abdominal regions.
Try to do three sets of 25 for best results.
3. Exercise ball crunch Exercise
This type of crunch has been effective because it tends to isolate the abdominal muscles without using leg muscles.
Find a larger exercise ball and sit slightly forward on it so your back and legs are supported. Your feet should be firmly planted on the floor. Slowly crunch with your hands balanced behind your head.
Try to do four sets of 25 to start and work your way up four sets of 50.
4. V-sits Exercise
This move looks how it sounds. Starting on your back, raise chest and upper abs up and then slowly raise your legs so your body is in a V position. Raise both your legs and upper body simultaneously and then slowly lower them and repeat.
You might have to start slow on this exercise in the beginning. Try to do three sets of ten and work your way up to three sets of 20.
5. Bicycles Exercise
The Bicycle exercise was originally performed in Pilate’s classes and has worked its way into many strength routines over the past decade. It remains a favorite among fitness experts.
Begin by lying on your back with your hands behind your head. Do NOT bend your elbows so they are touching your ears. Keep them straight enough to keep your neck balanced during the exercise.
Start by bending your right knee to your left elbow and repeat the same motion to the other knee and elbow.
Try to do four sets of 25 on each leg for best results.
6. Long Arm Crunch Exercise
This move is very similar to the traditional crunch but one simple change in your arm’s positions makes it much more challenging.
Lie on your back with your knees up and your arms stretched straight back behind your head. Raise yourself into the crunch and repeat.
You will feel this exercise mostly in your upper abs but still slightly in your lower abs.
7. Elbow, forearm core hold
This exercise strengthens your lower and upper abdominal muscles.
Put your body into the plank hold position with your elbows flat and your feet balancing your lower body. Hold this position for as long as you can.
30 seconds is a good holding time to start with but try to get to 60 seconds. Three to four holds of 30 seconds to 60 seconds is a good place to start but try to work up to five sets.
Mix it up
Experts often agree that you can do abdominal exercises every day but recommend alternating moves and keeping your body guessing.
For the best results, eat a diet rich in lean protein and healthy carbohydrates so your abdominal muscles stand out.
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