9 Ab Exercises
Shed The Rest Of That Holiday Weight With These 9 Ab Exercises
Year after year, countless people swear that they will work their abs and achieve the elusive six pack; most men fail. The big reason to want abs is simple: You will feel good about themselves and thus promote your self-esteem – and the girls love them.
Here are 9 of the all-time best set for your abdominal muscles. They will help you to whip into shape gut. Just remember that without a proper diet and a regimen of cardio to burn fat (such as high-intensity interval training), ab exercises crunches will come to naught.
1. Front Plank On the ball
Instructions: Rest your elbow on a flat bench and your feet on an exercise ball. Contract your abs to your body parallel to the floor and can not dip into your lower back. Hold the plank position for 60 seconds.
2. Side Crunch On the ball
Instructions: Firmly place your right hip on a Swiss ball and lean on the ball; ensure that your body is off the ball. Advocating for yourself by clicking your soles against the bottom of a wall. Place your hands by your ears, and your left oblique muscle except, lifting himself up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.
3. Windshield Wipers
Instructions: Place a mat on the floor and lie on your back with your arms in position “T” for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, your legs to move from left to right, moving in a “windshield wiper” . Be sure to move slowly and with control. Do 10 reps.
4. Jackknife – Ab Exercises
5. Woodchop – Ab Exercises
Instructions: Add some weight (try 25 pounds) on a pulley machine versatile and grasp the handle attachment at shoulder height with your left hand. His square to the machine and take a few steps to the right (away from the machine) until sufficient tension. Stand with feet shoulder-width apart of you, put your right hand on your body, and clenched hands together while holding the handle. Keep the arms straight and at shoulder height, use your abs to bring your arms on your body, as if you were making a move tight timber. Bring them back to the starting position. Do 10 reps on each side for the core workout.
6. Hip Raise / Leg Raise
Instructions: Lie down on a flat bench with your feet up and perpendicular to the bench (keep bench behind your head for stability). Lift your hips slightly off the bench by tightening your abdomen, hold for three seconds, and lower your hips. Keep your back straight on the bench, legs straight and lower your legs until they almost form a straight line with the rest of the body. Hold for a count of three and brought them back to the starting position. Do 10 reps.
7. Russian Twist
Instructions: Sit on a decline bench with your feet under the pads to make sure. Leaning slightly, to your thighs and body form a 90 degree angle. Extend your arms in front of you, so that they form a 90 degree angle to the body, and your hands clenched together. Keeping your back straight, your chest and your arms out straight, make a half circle with your arms. With your abs bend, move as far as you can from right to left and left to right, and do the movements as quickly as you can without sacrificing proper form or range of motion . Work your way up to 60 seconds of continuous movement.
8. Twist And Crunch
Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.
9. Reaching Crunch On Ball
Instructions: Sit on a Swiss ball with your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly raise yourself back to the starting position. Do 10 reps.
Related article: Most Effective Standing Abs Workout
Thanks For wactching!