Very similar to ball crunch this exercise to 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 breathe out when moving up and breath in while going down.
It again has to be performed carefully and practiced slowly as the correct posture and breathing is very important.
To practice this exercise lies down with your face down on the mat with elbows right next to the 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 repetitions and increase gradually.
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.
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 tuning bars in each hand and rock back and forth as you shape your abs muscles.
Increase Cardio Vascular Activity
It too has a 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 are a good form of exercise for working the sides or obliques of the body. Stand straight be sure that your feet and shoulder are widths 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 fully 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