People who are enthusiastic about their bodies health normally wish to develop their abs more than any other muscle. Many of them do not understand that ones abs is not one single muscle. The abs is actually a group of muscles. As a result, the way to get the best work out for abdominal muscles is by using different exercise. One can find many exercises which will potential help develop ones abs.
The most popular exercise for the abs is the crunch. The crunch is done by lying face up on the floor. Then, with knees slightly bent, one would proceed to raise the upper-body towards the knees to crunch the abdomen. To raise the level of difficulty, one could place an exercise ball between ones legs and perform the crunch.
There are many variations to the crunch exercise. One variation is to bring one leg across the body and place the foot on the knee as the crunch is executed. After a few crunches, one would then alternate by placing the other foot on the opposite knee. By lifting each leg, the abdominal muscles are stimulated different which provides a better work out for the abs.
One more variation of the crunch is referred to as the reverse crunch. To perform the reverse crunch, one would lift the bottom half of ones body off of the floor instead of lifting the torso while lying on ones back. Swift motions is incorrect Slow, strong movements is proper form for the highest level of effectiveness in this as well as other abdominal exercises.
The hanging knee lift is an exercise that is also excellent for the abdominal muscles. The hanging knee lift is executed by holding a chin-up bar and elevating the bottom half of the body bringing the knees into the chest. To perform this exercise properly, one should refrain from moving the upper body and lift the lower body at the pelvis, not the hip. Bending at the hip is a good hip flexor exercise, but does little for the abdomen.
Another workout for the abdominal muscles is known as the bicycle. In this exercise, one would lie on ones back and motions the legs in the same motion as one would when riding a bike. The hands should be interlocked and rest comfortably behind the head and the abs should be contracted the whole time in order to get the maximum benefit from this exercise. Also, one should twist the body while moving the legs to cause each elbow to alternately touch the opposite knee in the bicycle motion.
An alteration to the bicycle is to change the pace during the exercise. Moving from a fast pace to a slow pace alternates the resistance presented to the abs which improves this exercise greatly. One more alteration would be to stop during this exercise while ones feet was still in the air and then extend each leg one at a time 3 or 4 inches above the floor. Each leg should be allowed to hover above the floor for a few seconds before switching.
These different exercises and alterations should be done on alternating days. This is to avoid working the same muscle group in the same way every day. In addition, there is less risk of injury when one executes these abdominal exercises with slow, controlled movement rather than quick motion. The idea is to work smarter instead of harder. By utilizing a group of exercises, one can get the best work out for the abs.
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