Fit and Cool

Exercise for Abdominals – Best 4 You Can Do At Home

If you think about it, you really won’t need costly gym equipment to exercise for abdominals. In fact, you don’t have to go anywhere else or spend on extravagant machines to get great abs.

During some tests at San Diego State recently, they were able to isolate the least effective kinds of abdominal exercises. The ones listed below were identified as the top 4. These straightforward yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.

Obviously, you would have to invest a lot of hard work and dedication when you perform your exercise for abdominals. No matter how physically fit you are, the truth about six pack abs is that they don’t just happen overnight, I tell you. Also, it’s very important to recognize the beneficial effects of proper nutrition in any fitness program.

To get a full and effective set of exercise for abdominals, you need to carry out 3 of these drills at the least – full body crunches, bicycle exercises, weighted sit ups, and ball crunches. Doing each 3-4 times a week should do your abs a lot of good. Begin with 5 reps per exercise and increase the frequency and sets as you progress. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you might just incur injuries in the process.

1. Bicycle Exercises. Kick off by lying down on the floor, placing your hands behind each ear, and bending your knees while keeping both feet flat on the ground. This will be your starting position. Now, lift your feet in an alternating manner and start cycling in mid-air. At the same time, touch your right elbow to your left knee as it goes up, and do the same on the other side.

2. Ball Crunches. This exercise for abdominals will require an exercise ball. Those aren’t really difficult to find (and they’re very reasonably priced, too). First thing you need to do is sit on the ball as you would on a standard chair. Keep both feet planted firmly on the floor. Gradually lean back, allowing the ball to gently roll underneath you, then stop when your upper body and thighs are parallel to the ground. Lift your upper body and stop at a challenging angle as you would with a regular floor crunch. Hold it right there for about 5 seconds and lower your back on the ball.

3. Weighted Sit Ups. Lie back down on the floor, keep your feet flat while bending at the knees. Place a light weight over your chest and hold it with both hands for that added resistance. Lift your shoulders off the floor slowly without moving your legs. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and go back to the start.

4. Full Body Crunches. This exercise for abdominals has got to be one of my favorites. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.

Don’t forget to keep your abdominal muscles firm with every exercise for abdominals. With the proper nutrition and a regular fitness program, you’re sure to get six pack abs that your colleagues will be jealous of.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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