There are many things that are contributed in obtaining a great stomach. The first step is to build muscle. This is done by various abdominal exercises. The second step is by eating healthy foods. Even if you do hundreds of crunches a day, but then go to fast food restaurants, you will not see the results you want. You might have a 6-pack, but it is under the built up fat from the greasy food.There are multitude of abdominal workouts available. Many can be easily accessed through the internet. This is a cheap and easy way to obtain a variety of abdominal exercises not just the
traditional crunch.(photo credit: http://www.tias.com/stores/hacs/pictures/290768a.jpg)
Here are a few abdominal exercises that can be modified depending on your personal training level:
1.) Crunch- Lie down with hands crossed over the chest or behind the head and feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Lower slowly back to start and repeat. This can be made more advanced by adding an exercise ball, as well as twisting sideways.
1.) Crunch- Lie down with hands crossed over the chest or behind the head and feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Lower slowly back to start and repeat. This can be made more advanced by adding an exercise ball, as well as twisting sideways.
2.) Reverse Crunches- Lie on your back with knees bent to 90 degrees, shins parallel to the floor. Contract the abs and lower the feet towards the floor, keeping the knees bent. Rotating the pelvis up and bring the knees back towards the ribcage. Don't let your back arch.
3.) Ball Squeeze & Lift- Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat for 10-12 reps and then switch sides. Do 1 set and work up to 2-3 sets over time.
4.)Plank- Begin on the forearms and k
nees and then lift up until you're on your elbows and toes, back flat, in a straight line from head to heels. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for as long as you can with perfect form.
5.) Bicycle- Lie on the floor with knees bent and hand behind the head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.
(photo credit: http://www.deniseaustin.com/images/getfit/exercises/bicycle.gif)
3.) Ball Squeeze & Lift- Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat for 10-12 reps and then switch sides. Do 1 set and work up to 2-3 sets over time.
4.)Plank- Begin on the forearms and k
nees and then lift up until you're on your elbows and toes, back flat, in a straight line from head to heels. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for as long as you can with perfect form.5.) Bicycle- Lie on the floor with knees bent and hand behind the head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.
(photo credit: http://www.deniseaustin.com/images/getfit/exercises/bicycle.gif)
6.)Oblique Crossover Crunches- Lie on your back and cross the left foot over the right knee. Lift the shoulder blades off the floor and twist to the left, bringing the right shoulder towards the left knee. Lower back down and repeat for all reps before switching sides.
These are just a limited amount of abdominal exercises. More can be found through the links posted to different abdominal workouts.
These are just a limited amount of abdominal exercises. More can be found through the links posted to different abdominal workouts.
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