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Vertical Leg Crunch
Very similar to ball crunch this exercise too is performed by lying
down flat on the floor with lower back pressed to the ground.
Now
put your hands at the back of your head for support. Pull out your
legs straight up in the air traverse or cross the ankles with a slight
bend in the knee. Contract your abdominal muscles by lifting your
upper body toward your knees. You need to breath out when moving up
and breadth in while going down.
It again has to be performed carefully and practiced slowly as the
correct posture and breathing is very important.
Hover
To practice this exercise lie down with your
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face down on mat with
elbows right next to chest, palms facing down. Press on off the floor,
raising up onto toes and elbows with palms flat, back flat angling
up from toes to shoulders. Hold for 30 seconds your abs tight and
your spine neutral. Tilt your pelvis, contract your abs, and then
lower gently. This exercise is effective you can start from 10 repetition
and increase gradually.
Reverse Crunch
Lie flat on the floor with your lower back pressed to the ground.
Put your hands beside your head and be comfortable. Cross your feet
at the ankles, raise your feet off the ground to the point where your
knees create a 90-degree angle. Now press your lower back on the floor
as you contract your abdominal muscles. Your hips will slightly revolve
and your legs will reach towards the ceiling with each contraction.
Ab Rocker
It is one of the ab exercise machine available to make ab exercises
simpler and effective, all you need to do with an ab rocker is just
to sit on it hold the adjustable toning bars in each hand and rock
back and forth as you shape your abs muscles.
Increase Cardio
Vascular Activity
It too has great effect on abs, walking, jogging, swimming, aerobics
all proves to be great exercises for abs, and they work effectively
and burn the fat that accumulates around the abs area.
Side Bends
Side bends are good form of exercise for working the sides or obliques
of the body. Stand straight be sure that your feet and shoulder are
width apart, hold a dumbbell in each hand. Now bend sideways towards
the side holding the dumbbell. Keep your legs straight, bending only
at the side of the waist. Don’t push yourself for bending, bend
as much as your body allows, Hold, then return to the erect position
and then a little bit towards the other side. Then get back to the
full erect position. Count one for this and repeat for 15 reps as
a beginner.
Strengthening abdominal muscles is the main motto for working on
the abs, to perform any of the above exercises it is very important
to follow the right posture, incorrect posture might lead to injuries
or pain, breathing should be as required by the exercise and you
should do it slowly.
Start with small sets and increase them gradually, and get strong
abs in few weeks
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