Top 4 Home Exercise for Abdominals Workouts
Performing an effective exercise for abdominals doesn’t have to be done on an expensive piece of gym equipment. As a matter of fact, I’ve encountered a lot of people who did just fine with their abs without spending a single cent.
In a recent scientific study done at San Diego State University, they tested more than 10 abdominal exercises and weeded out the least effective of the bunch. The exercises enumerated below were 4 of the best. It turns out that these exercises reap the most benefits and produce the best results.
Obviously, you would have to invest a lot of hard work and dedication when you perform your exercise for abdominals. The truth about abs is that you can’t expect to get six pack abs just by declaring your desire for them. Also, it’s very important to recognize the helpful effects of proper nutrition in any fitness program.
Your exercise for abdominals must cover at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your abs a lot of good. You can start off easy then increase the frequency as time goes; 5 reps at 3 sets each exercise sounds about right. 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. The Bicycle. 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 is how you’d want to start this drill every time. Then, raise one leg at a time, mimicking a cycling motion in the air. As you perform cycling movements with your legs, touch your left elbow to your right knee as it comes up, and repeat with your right elbow on your left knee this time.
2. Ball Crunches. All you need for this workout is an exercise ball and nothing else. 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 ordinary chair. Position both feet firmly on the ground. Lower your back leisurely and don’t stop until your torso is completely parallel to the floor. Lift your shoulders and stop at a challenging angle as you would with a regular floor crunch. Hold that position for about 5 seconds and lower your back on the ball.
3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Using a light weight, like a hardbound book or a bottled beverage, place it over your chest and hold it down with your hands. Raise your torso gradually while keeping your lower body steady. 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 preferred abs workouts. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Pull in both your knees toward the direction of your abs as you come up with a regular upper body crunch. Hold it there for a second, assume the original position, then start over.
Always remember to keep your abdominal muscles taut with every exercise for abdominals. With a well-balanced diet and a regular fitness program, you’re sure to get six pack abs that your colleagues will envy.
