Today we are talking abdominal exercises, and specifically I
want to write about some of the most effective abdominal workouts I have come
across over the years. I am not saying that these are the best exercises of all
time, but I am saying that they are easy to learn, easy to execute do not take
much time and space and best of all they require virtually no gym equipment!
My post today is a no frills post with 6 simple abdominal
exercises you can incorporate into your schedule, however I must give you a
fair warning, they are simple alright but not painless! If you want to lose
that gut without pain better go in for liposuction (and even that hurts!).
Finally remember that you can’t work out a bad diet, watching what you eat and
drink is the first step to getting that slimmer waistline and dropping those
love handles.
So if you want some, come
get some!
And have a great weekend!
1. THE RUSSIAN TWIST:
First on my list today is the Russian
twist, why its called that? I don’t know! It is an exercise that works your
side abdominal muscles called the Oblique, if you have fat hanging on your
sides otherwise known as love handles then this is the exercise for you. Its
easy to master and you may choose to use weights or not, from the picture
illustrating it above, you can see that the model uses a medicine ball, you can
do it without weights and still get the benefits of toning the muscles and
burning the fat from your sides.
EXECUTION:
Get on the floor in a sitting position,
with your heels planted and knees bent, facing straight forward then twist
sideways to the left then right for one repetition. You can pick up an
imaginary ball from one side and drop it at the other to establish your rhythm.
Make sure you don’t rush, do it slowly and controlled for maximum effectiveness.
Aim for 3 sets of 15 repetitions of this in your workout, for extra difficulty
as you get stronger, you can raise your feet a few inches off the ground.
2. THE CLASSIC PLANK:
Sometimes the plank gets a bad rap for
being boring or too easy, hence the development of a million and one variations
(more on that later). Me, I love it because it helps develop a set of core
muscles that are often forgotten. The classic plank will help strengthen the
muscles that help you hold your gut in; planks give you the abdominal strength
to hold in your gut unconsciously without holding your breath. A lot of people
don’t know this, but planks also develop muscles in your back that improve your
posture and are key to you having a strong core. The core encompasses all the
muscles in your midsection front, sides and back.
EXECUTION:
Lie down on the floor, face down, and prop
yourself on your forearms and toes, you body should be a few inches off the
ground. Make sure to keep your abdominal and back muscles tight, and ensure
that your waist does not sag, and you do not raise your butt in the air! Strive
to be as parallel to the floor as is possible. Aim for 3 sets of the classic
plank, start by trying to hold the position for at least 30 seconds per set and
increase your time under tension as you get stronger.
3. ARMS HIGH PARTIAL SIT UP:
This is another favourite of mine;
I love it because of the intense squeeze on your abs do to the short range of
movement. The partial sit-up works on your front abdominal muscles that are
visible i.e. your upper six pack. Its builds strength and conditions the
muscles, if your diet is right then the partial sit-up is a must for six pack
visibility.
EXECUTION:
Lie down on your back with your
shoulder blades touching the ground, raise your arms strait up and try to raise
yourself. You raise only your shoulders off the ground and return to the
starting position for one set, make sure you never drop your arms throughout
your set. Aim for 3 sets of 20 reps each.
4. STAR PLANK:
I know another plank! What can I say but that
they are effective? The star plank is a full frontal workout that strengthens
your full core, by this I mean it strengthens the muscles in your front back
and sides at the same time, it helps you build a strong posture by tucking in
your pelvis and back while pushing in your abdominal muscles. The star plank is
a plank variation that you should never be without.
EXECUTION:
Like the front plank, you start by
lying on your stomach, make sure your arms and legs are spread shoulder with
apart. Balance on your palms and your toes and hold in your stomach while
keeping your back stiff (see the illustration). Be sure not to let your belly
sag towards the floor, keep everything stiff and tight for at least 2 sets of
30 seconds
5. LEG RAISE:
Another front abdominal and six pack
specific exercise is the front raise. The focus of the front raise is to build
your lower abdominal muscles, it’s a wonderful exercise that requires some control
but it’s worth the practice and effort. Do not let the workout bench in the
illustration get you down, I do this exercise without any equipment and it’s
just as effective, the front raise is a must for your lower abdominal and hip
muscles and will help burn away the fat around and beneath your belly button.
EXECUTION:
Lie down flat on your back, with your feet
flat on the ground, in one motion and with you legs straight, raise your legs
off the ground till they are pointed at the ceiling then at the top of the
movement push your hips off the ground for an extra contraction. After this
lower your legs to the ground but don’t let your feet touch the ground and
repeat the movement. It’s a tough one that burns and builds muscle past, note
never bend your knees! Keep your arms flat at your sides or behind your head
throughout. Try to do 3 sets of 10 reps each at the beginning, and increase as
you get stronger.
Remember I said there were a million and
one plank exercises? Here’s another, this variation is known as the side plank
and as the name suggests, it works your side abdominal muscles, the oblique
muscles. The side plank is pretty easy to master and helps build strength and
stability in your mid-section, it also burns away love handles.
EXECUTION:
Lie down on one side, make sure you have on
leg on top of the other, and prop yourself on one elbow with your forearm flat
on the ground at a 90 degree angle (see illustration). Make sure your body is
straight, no sagging at the waist, hold the position for at least 30 seconds
then roll over to your other side and do the same. 2 sets of a minimum of 30
seconds each will be ok for a start.
There it is folks, 6 of the best equipment
free, bodyweight abdominal exercises to help get you that six pack you desire,
only at www.corefitnessngr.blogspot.com
Thanks and do have a wonderful weekend!
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