Top 10 Abs Exercises
Top 10 Abs Exercises, Tired of doing crunches without any visible effect on your abs? Well, there is no need to feel guilty because a lot of people can relate to that. These people would also readily give anything just to have a perfectly toned body and great abs just like the models on TV or at the billboards. Well, such wistful thinking is actually attainable, even by those who are not fond of bodybuilding and the gym. Forget the simple crunches and learn the Top 10 Abs Exercises to maximize the development of your Abs.
# 10 Abs Exercise – Ab Roller Crunch
An Ab Roller is an important tool for toning the abs – it is especially useful for beginners, as to prevent injuries and pulled muscles. What is so great about the Ab Roller is that it allows the user to have great abs without having to work too hard. The entire rectus abdominis is put to work here. The roller also provides support to the neck and arms so that the user can feel comfortable while working out.
First, the user sits on the Ab Roller and holds the support bars firmly. Then, by contracting the abs, the user rocks the roller back and forth. By allowing the abs muscles to contract, the user slowly goes back to starting position.
#9 Abs Exercise – Exercise Ball Crunch
The Exercise Ball Crunch is another effective tool in exercising the abs. It is much better than doing crunches on the floor because the upper and lower muscles are directly targeted and must do a lot of work.
The user must recline slightly on the exercise ball, carefully positioned under the lower back. While crossing the arms either over the chest or at the back of the head, the user slowly contracts the abs until the torso is lifted from the ball and the chest crunching down to the hips. Then, slowly and carefully, the user curls up while ensuring that the exercise ball does not roll off.
#8 Abs Exercise – Full Vertical Crunch
Aside from toning the lower abs, upper abs, and obliques, the full vertical crunch also targets the upper and lower body; thus, ensuring an effective abs workout exercise.
The exercise is performed by lying on the back with the legs fully extended upwards. Then, the exerciser must hold the head lightly and contract the abs so that the shoulder blades are lifted off the floor while pressing the heels together to reach the ceiling. The body is slowly lowered down and the cycle repeated.
# 7 Abs Exercise – Twist and crunch
Adding a twist to the simple crunch makes it more effective. Like the simple crunch, this exercise also targets the upper and lower abs but adds work on the obliques.
This exercise is done on a mat, with both hands behind the ears and the legs perpendicular to the floor. Then, the left oblique muscles are contracted so that the hips begin to twist. While in this position, the abs are contracted so that the right elbow moves across the body towards the outside of the left knee, then back to starting position. These are then repeated for the right side of the body.
# 6 Abs Exercise – Long Arm Crunch
The long arm crunch which is almost identical to the simple floor crunch but performed with the arms fully extended behind the head. This exercise is much difficult and challenging than the simple crunch. It targets the upper muscles of the abs.
First, the exerciser must stretch out on the mat with the knees bended and the arms fully extended over the head. Using the abs muscle, the upper body is lifted until the chest reaches the knees, then, back to starting position.
# 5 Abs Exercise – Jackknife
The Jackknife is also related to the simple crunch; however, this time, the body jackknifes into position. In the crunch, the lower body is steady while the upper body moves. With the jackknife, it is the whole body moves into position. This exercise works on all the abdominal muscles as well as leg and arm muscles.
At the starting position, the whole body is stretched out on the floor, with the arms fully extended above the head. Then, the arms and legs are lifted simultaneously so that, ideally, the fingertips will reach the toes. The abdominal muscles are contracted to initiate the movement; then, these are relaxed to allow the body to return to the starting position.
#4 Abs Exercise. Reverse crunch
Just as its name suggests, the reverse crunch is the opposite of the usual crunch. This is especially good on the lower abs. It ranks better than the usual crunches because of the added challenge of lifting one’s body against gravity using the abs muscles only.
It is done by, first, lying on the floor with the arms relaxed at the sides, on the floor. Then, with the feet crossed, the knees are brought to the chest until it is bent at 90 degrees. Then, using only the ab muscles, the hips are lifted off the floor while the legs reach for the ceiling. Slowly, the body is lowered down.
# 3 Abs Exercise – Front plank on ball
For this exercise, an exercise ball and a flat bench are necessary. The flat bench act as the main support for the upper body while the exercise ball is the movable support for the bottom part. The exercise targets the abdominal muscles as well as the lower body for great washboard abs.
The elbows are folded on a flat bench while the balls of the feet are resting on top of the ball. The abs are contracted to make the body parallel to the floor. Then, the user goes back to starting position using the abs muscle only, as much as possible.
# 2 Abs Exercise – Captain’s Chair Exercise
The Captain’s Chair Exercise involves a special equipment called a Captain’s Chair which looks like an elevated arm chair with no seat; it has padded parts for comfort. It is important for toning the abs muscles and the obliques. It also keeps the upper body fit.
The exerciser grips the handholds to keep the upper part of the body stabilized. Then, while pressing the back against the pad, the abs are contracted the legs are raised. The knees are then lifted towards the chest without swinging them up. Slowly, the user goes back to starting position.
# 1 Abs Exercise – Bicycle Crunch Exercise
The Bicycle Crunch Exercise is considered to be among the best abs workout exercises. It directly targets the abs muscles and the obliques. This exercise keeps the whole body moving so that it also tones the muscles of the upper and lower body.
While lying on the floor with the fingers laced together behind the head, the knees are brought to the chest and the shoulder blades lifted off the floor. One leg is straightened out while the upper body is twisted to the opposite side so that the elbow reaches the opposite knee. While performing the exercise, it is important to create a “pedaling” motion just like that used for a real bicycle. The exercise is repeated for the other side.
In conclusion, there are plenty of exercises and workout routines that people can try with some being more effective than the others. Abs Workout Equipment have come up with their top 10 Abs Exercises. Some of these exercises also target other parts of the body for a better toned body to match the beautiful washboard abs. Although difficult at first, a lot of people can master these exercises in no time at all to ensure great abs muscles within weeks of exercise. Moreover, to prevent injuries, it is important to follow the steps correctly and to breathe slowly and evenly.
New Year’s around the corner. So are New Year’s resolutions. One of the most common resolutions in my corner of the woods has to do with abdominal fitness. People either want to get a flat stomach or get six-pack abs. Some want exercises to lose belly fat, some want diets. For some this year’s resolution is the same as last year’s. Even though they’ve watched what they ate or did abs exercises regularly.
I’m going to go on a limb and bet you hear the same resolutions your neck of the woods.
Read this article to the end, and you’ll know what you need to do to not have the same resolution next year.
As far as getting six-pack abs, people seem to think the only way to get there is to do tons of crunches. Then do some more.
That’s a myth. You don’t get six-pack abs (or keep them if you’ve already gotten them, for that matter) if you only do abs exercises. Besides, the abs exercise of choice is the traditional crunch – not the most effective way to workout your abs.
To best understand what’s involved in getting six-pack abs, how the abs exercises you do or will soon do work, a very brief overview of your abdominal area.
It’s made up of 4 muscles. The one that gives you the 6-packs abs look is the abdominis rectus. Then you have the transverse abdominis. This one’s right behind the one that makes your abs look great. You use it for sucking in your belly. If it’s toned, you look narrower. On the sides of your abdominal area you have the internal and the external obliques (one on each side), with the internal obliques lying below the external.
You need to exercise all those muscles if you’re to have the great abs you desire. Some abs exercises are best for one or another of these muscles. Which means that, for best results, you can’t do just one type of exercise.
The best exercises for the abdominis rectus are: bicycle maneuver, leg raises on a power tower (captain’s chair), crunches on an exercise ball, vertical leg crunches and Torso Track exercises (in that order, according to a study by the American Council on Exercise.
The best exercises for the obliques are: leg raises on a power tower (captain’s chair), bicycle maneuver, reverse crunches, planks (hover), and vertical leg crunches.
Planks engaged your transverse abdominis (the muscle behind the muscle you see when you see six-pack abs). So is sucking in your belly. Ball tosses are great for it.
Now, the sad part.
You can have six-pack abs and never see them. Between the abdominis rectus and the skin, there’s a space that your body fills with fat. An endless space, if you allow it.
A very thin space, if that’s what you want.
Depending on how much fat you have over your fine abdominis rectus, you may need to exercise the rest of your body or to exercise the rest of your body and change your eating habits.
Exercises such as jogging and swimming are good at increasing your metabolism (make your body use up energy faster) and they’re good for your heart too. Treadmills and elliptical machines would be good exercise machines to get the same results. Exercises bikes and rowing are not as effective at using up calories as treadmills or elliptical machines, but if you like them more, by all means, use them.
Exercises with weights or resistance bands are good at increasing your muscle size. Larger muscles use up more energy and take up less space than fat, so you end up being thinner. For most bang, from the point of getting six-pack abs that are visible, work on your largest muscle groups first (i.e, start with the chest, end up with the forearms).
And if you’ve made it so far, why not go all the way and get flexible too. You can do yoga or just hold a few stretches regularly.
Changing your eating habits involves a bunch of things, such as what you eat, how often, how much, and when. But if you want six-pack abs, you want to change your eating habits, right?
Now that I got you healthy and trim, let’s go back to getting you a six-pack.
Traditional crunches, according to the study I mentioned earlier, come in at # 11 (for both rectus abdominis and obliques) and they’re about half as effective as the top 2 (bicycle and leg raises). That doesn’t mean that if you love doing them you should stop. But if you don’t have preferences yet, learn to love the top 5 exercises.
Not one of the top exercises but all of them. Because variety will help you stick with your abs workout routine and because they use the muscles slightly differently. Your abs are intended to do 3 things for you: help you stay erect, bend, and twist. So make sure your final abs routine has at least one exercise for each of these activities.
If you need ab machines to get yourself to work your abs consistently, get ab machines. Whether you use an ab machine or not, make sure you don’t forget form. Improper form can cause back or neck pain. It can get you uneven muscles. Even if it does neither, it diminishes the effectiveness of your exercises.
Form means you don’t pull on your neck or head. Form means that you don’t allow other muscles to assist the muscles you’re exercising (your legs, for most people). Form means you don’t lurch, that you move evenly, that you use the whole range of motion the exercise requires. Form means you inhale when you’re contracting muscles and exhale when you relax them.
One simple thing to do to increase form is to tighten your stomach a bit for the duration of every move, so you’re pulling your belly button in a bit.
Now that you know the best abs exercises to get six-pack abs, have at it. (If you haven’t exercised in a while, it’s best if you consult with your doctor first).