Year after year, countless men swear that they will work their abs and achieve the elusive six-pack; most of these men fail. The reasons for wanting great abs are simple: you'll feel good about yourself and therefore boost your self-esteem and girls love them. Here are 10 of the all-time best exercises for your abs. They will help you to whip that gut into shape. Just remember that without a proper diet and a fat-burning cardio regime (such as high intensity interval training), you're abs crunches will be in vain.
Here i've mentioned 9 important exercises which can help you to gain those ABS perfectly and fast :
1.Abdominal Crunches.
How To Do Ab Crunches
Starting position: Begin lying on the floor with your knees bent and your hands behind your head.
Form: Exhale and curl your body forward, and lift your shoulder blades off the floor. Hold for 1 second at the top and slowly return to the floor.
Personal Training Tips
Perform 8-25 repetitions at a time, and move in a slow and controlled manner.
Keep a space between your chin and your chest. Only use your hands for light support, and do NOT pull your neck forwards.
Really focus on lifting your shoulder blades off the floor. Don't just move your neck.
If your range of motion is limited and you don't have good flexibility, you should stretch your hips and lower back before doing ab crunches.
2.Bicycle Crunches.
How To Do Bicycle Crunches
Starting position: Lie on your back with your hips bent about 90 degrees and your hands behind your head.
Form: As you curl your body forward, like in a crunch, bring your right knee towards your left elbow and extend your left leg out 45 degrees. While keeping you shoulders lifted off the floor continue alternating from left to right, bringing your opposite knees and elbows together.
Personal Training Tips
Keeping your shoulders lifted off the floor keeps more tension on the abs and works them harder.
The tempo and repetitions can vary for this exercise.
Slow tempo and fewer reps (15 each side) help a little more with firming.
Fast tempo and more reps (50 each side) help more with fat burning.
3.Kneeling Cable Crunch
How To Do Kneeling Cable Crunches
Starting position: Sit on your heels. The resistance from the cable or tubing must be above you and over your headóuse a rope attachment or handles for your grip. Kneel down, facing away from the resistance with your hands at the sides of your head and your elbows tucked close to your body.
Form: Keeping your arms stationary, use your ab muscles to pull your chest towards the floor. Curl your spine forward and down as you pull in your abs. Once youíve curled your body as far as it will go, hold for 1 second and then slowly return to the starting position.
Personal Training Tips
Use a pad or towel to keep your knees comfortable. Select a weight that allows you to stabilize your arms and your body.
4.Swiss Ball Cable Crunches
How To Do Swiss Ball Cable Crunches
Starting position: You should position handles or a rope at the bottom of a cable machine. Sit on an exercise ball while holding the handles at your sides.
Roll yourself onto the Swiss ball so that your back is on the ball and your hips are towards the edge of the ball. Hold the handles at shoulder or head level.
Form: While keeping your arms still, exhale and crunch your upper body towards your legs. Hold for a brief second and then slowly return to the starting position.
Personal Training Tips
This can be a tricky exercise to get into, but once you've mastered the starting position, you'll feel a lot of work in your ab and core muscles.
5.Hanging Leg Raises
How To Do Hanging Leg Raises
Starting position: Use an overhand grip and grab onto a bar, while keeping your body in a straight line.
Form: Keeping your upper body still, lift your legs out in front of you. Hold briefly at the top of the motion, and then slowly lower to the starting position.
Personal Training Tips
Move in a slow and controlled manner so that momentum does not take over. Moving in a slow and controlled manner will also decrease how much you will sway.
Keep a slight bend in the knees to take a little pressure off your lower back.
Stop the set if you feel any discomfort in your lower back.
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