Abs
Crunches
This exercises are so easy that Most already know how to perform this exercise. It is basic, yet highly effective. Abdominal crunches can be performed on various surfaces (mats, balls, etc.).
Instructions:
From the supine position (on your back), contract your abdomen, then return to the starting position. The neck should elevate only a few inches from the ground. Never crank the neck. It should literally remain in a relatively static position during the entire movement. Crunches should be performed in a slow and controlled fashion. You should exhale as you contract your abs.
Twisting Crunches
Twisting crunches are similar to regular crunches, except the main focus is on the oblique muscles, which are located on the sides of the abdomen.
Instructions:
From a supine position (lying down on your back with head facing up), crunch the abdomen. As you near the end of the movement, twist your torso as far as you can. Focus on "crunching" each side of your abs. When done correctly, you should feel the burn in the oblique muscles.
Bicycle
Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
Vertical Leg Crunch
The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
How to:
Lie on the floor and extend the legs straight up with knees crossed.
Place your hands behind the head for support, but avoid pulling on the neck.
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.
Lower and repeat for 1-3 sets of 12-16 reps.
Long Arm Crunch
The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.
How to:
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 repeat for 1-3 sets of 12-16 reps.
You can add intensity by holding a light dumbbell if you need more of a challenge.
Crunches
This exercises are so easy that Most already know how to perform this exercise. It is basic, yet highly effective. Abdominal crunches can be performed on various surfaces (mats, balls, etc.).
Instructions:
From the supine position (on your back), contract your abdomen, then return to the starting position. The neck should elevate only a few inches from the ground. Never crank the neck. It should literally remain in a relatively static position during the entire movement. Crunches should be performed in a slow and controlled fashion. You should exhale as you contract your abs.
Twisting Crunches
Twisting crunches are similar to regular crunches, except the main focus is on the oblique muscles, which are located on the sides of the abdomen.
Instructions:
From a supine position (lying down on your back with head facing up), crunch the abdomen. As you near the end of the movement, twist your torso as far as you can. Focus on "crunching" each side of your abs. When done correctly, you should feel the burn in the oblique muscles.
Bicycle
Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
Vertical Leg Crunch
The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
How to:
Lie on the floor and extend the legs straight up with knees crossed.
Place your hands behind the head for support, but avoid pulling on the neck.
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.
Lower and repeat for 1-3 sets of 12-16 reps.
Long Arm Crunch
The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.
How to:
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 repeat for 1-3 sets of 12-16 reps.
You can add intensity by holding a light dumbbell if you need more of a challenge.
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