Having an effective abs Workout should be essential to any exercise routine. Most confuse doing an abs workout to having a flat, fat free stomach. WRONG, that’s what the diet is for; the abs workout will give you the strong core needed for daily duties, and protects the spine.
Though the idea of doing an abs workout is not rocket science, knowing a good mixture of abs workouts helps.
The Workout: Bicycle
The Process: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 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. Keep even, relaxed breathing throughout.
Continue pedaling for 25 reps for 2 to 4 sets…Note pedaling backwards is a good way to modify this workout.
The Workout: Leg Raises (Using a captain's chair)
The Process: Stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest…slowly lower back down.
Repeat for 25 reps and 2 to 4 sets.
The Workout: Vertical leg crunch
The Process: Lie on the floor and extend the legs straight up with knees crossed. Place your hands on the floor for support, if needed. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
Repeat for 25 reps 2 to 4 sets.
The Workout: Exercise ball abs Crunches
The Process: Lie on the ball, positioning it under the lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable…Lower back down, getting a stretch in the abs.
Repeat for 25 reps 2 to 4 sets.
The Workout: Long arm crunch
The Process: Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended…Lower and release abs.
Repeat for 25 reps 2 to 4 sets.
The Workout: Reverse crunch
The Process: Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling…lower.
Repeat for 25 reps 2 to 4 sets.
The Workout: Full vertical crunch
The Process: Lie on your back and extend the legs up towards the ceiling. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso…lower back down
Repeat for 25 reps 2 to 4 sets.
The Workout: Plank exercise
The Process: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps. ***Note for a less intense plank abs workout, drop your knees to the floor.
