One of the questions I hear the most often in my capacity as a trainer and all around fitness expert is how to best work the abdominal muscles (or abs).
Since I get this all the time, I'm going to try in this article to address a lot of these questions at once and give you a quick rundown on three of my personal favorite simple floor exercises for working out your abs.
1) Full Vertical Crunch. This one hits your upper and lower body at the same time and really gets your abs into the swing of things.
Get on your back and bring your legs up so they're pointing toward the ceiling. Put your hands behind your head (or just hold your ears) and raise your shoulder blades off the floor - this will contract your abdominals. While you're doing this, stretch your legs upward as if you're trying to get your heels on the ceiling (point with your heels not your toes).
What you want to aim for is to make your body into a "u" shape.
The just lower back into the starting position.
This should be done for between 10 and fifteen reps each time.
2) Long Arm Crunch. This exercise focus on your upper abs and is easy to do. Lie on your back (on a mat if you have one) with your arms stretched out straight behind your head.
You'll know you're doing it right if your arms are near or touching your ears! Contract your abs to lift your shoulder blades off the floor. Perform 10-15 reps per set.
3) Vertical Leg Crunch, Here's a good one for your obliques. Start by Lying face up on the floor, legs straight up and cross your knees.
In this exercise, imagine that you're trying to touch your chest to your feet... lift your shoulder blades off the floor and contract your abs to do this.
Lower your body and do this 10 to fifteen times for each set.
Since I get this all the time, I'm going to try in this article to address a lot of these questions at once and give you a quick rundown on three of my personal favorite simple floor exercises for working out your abs.
1) Full Vertical Crunch. This one hits your upper and lower body at the same time and really gets your abs into the swing of things.
Get on your back and bring your legs up so they're pointing toward the ceiling. Put your hands behind your head (or just hold your ears) and raise your shoulder blades off the floor - this will contract your abdominals. While you're doing this, stretch your legs upward as if you're trying to get your heels on the ceiling (point with your heels not your toes).
What you want to aim for is to make your body into a "u" shape.
The just lower back into the starting position.
This should be done for between 10 and fifteen reps each time.
2) Long Arm Crunch. This exercise focus on your upper abs and is easy to do. Lie on your back (on a mat if you have one) with your arms stretched out straight behind your head.
You'll know you're doing it right if your arms are near or touching your ears! Contract your abs to lift your shoulder blades off the floor. Perform 10-15 reps per set.
3) Vertical Leg Crunch, Here's a good one for your obliques. Start by Lying face up on the floor, legs straight up and cross your knees.
In this exercise, imagine that you're trying to touch your chest to your feet... lift your shoulder blades off the floor and contract your abs to do this.
Lower your body and do this 10 to fifteen times for each set.
About the Author:
About the Fitness expert: Caleb Lee will teach you a lot about building muscle. His website will sways you ways to build muscle fast.
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