Is melting down your belly and building abs through abs exercise, a fantasy to you? Well, when you finish reading this article, you will realize that the abs exercises are easier than the most tangible things. To start off, first let me tell you something interesting. Before you start thinking about going ahead with the abs exercise, all you’ve got to do is to get rid off the excess fat from your body so that the muscles get visible through your skin a bit . This is even easier than doing the abs exercise. All you have to do is to bring down the total fat content of your body to ten percent of the total content. In simple words, it’s called “Dieting”
What is the best abs exercise diet then? It all comes down to calories. A fact is that it takes 3500 calories to burn a pound of fat. But, remember that if your calorie intake per pound is more than 3500 calorie, then the excess calorie deposits as fat and the abs exercises may not be effective on you. So, you need to cut down on your daily calorie intake, pump up that protein, stay away from foods with highly refined sugar and saturated fat, fiber up your diet, and drink lots of water. Couple these with lots of cardio exercises like running, skipping, cycling or swimming and in the end, lose the fat and shed those extra pounds to reveal the tight muscles underneath.
Want to know the most effective abs exercises now? After you have trimmed down that excess fat, you can now concentrating on the abs exercise which on doing will bring you a perfect six packer. Explained here are the most effective seven abs exercise. Crunches, reverse crunches, dip stand leg raise, bicycle kick, Long arm crunch, Vertical leg crunch and full vertical crunch. Working on your abs two to four days a week, every other day, doing four to five sets per sessions with twelve to fifteen repetitions per set will definitely be a great start. The following abs exercises are basic moves targeting the upper and lower abs equally. Always avoid any abs exercises that cause pain and, if you feel lower back strain, modify the move to a comfortable range of motion or place a rolled up towel under your hips to support your lower back.
Regular Crunches-the basic of abs exercise: This is the basic abs exercise. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don’t relax all the way. Repeat this abs exercise for 15 to 20 repetitions for four sets. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch). After a while, the crunches tend to becomes easy. At that time, to make it more difficult, balance on an exercise ball.
Reverse Crunches-the abs strengthener: The reverse crunches is the best abs exercise to target the lower abs but, remember, the rectus abdominis (lower abs muscles) is one long muscle, so you can’t separate upper from lower while doing this abs exercise. To perform this abs exercise, lie on the floor and place hands on the floor or behind the head. Now bring the knees in, towards the chest until they’re bent at right angles, with feet together or crossed. Contract the lower abs to curl the hips off the floor, reaching the legs up towards the ceiling and lower it down slowly. Repeat this abs exercise for twelve to fifteen reps for four sets. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Dip Stand Leg Raise: The Dip Stand leg raise is the second most effective abs exercise for the rectus abdominis (lower abs) as well as the obliques. You can do a variety of abs exercises on the dip stand (this abs exercise can also be done with the same effect over the double bar), which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. Here is how you do this abs exercise. Stand on Dip stand and grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Don’t arch the back or swing the legs up. Slowly lower back down and repeat for at least three sets of twelve to fifteen reps for each set.
Bicycle Kick: The Bicycle Kick is the best abs exercise targeting the lower abs and the obloquies (the waist). Lie down on the floor with your back and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Now switch sides, bringing the right elbow towards the left knee. Continue this abs exercise alternating sides in a ‘pedaling’ motion for four sets with twelve to fifteen reps per set.
Long Arm Crunch: This is the modified version of the regular crunches. This abs exercise trains mainly the upper abs and also the lower abs to an extent. To do this type of abs exercise. Lie on the mat with your back and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor slowly and lower it slowly. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. Repeat this abs exercise for four sets with each set containing twelve to fifteen reps.
Semi Vertical Leg Crunch: This is the most powerful abs exercise to the six-pack lovers. This is a bit tougher than the others so be extra careful while doing this abs exercise. Lie with your back on the floor and extend the legs straight up with knees crossed. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower slowly and repeat this abs exercise for four repetitions with twelve to fifteen reps for each set.
Full Vertical Leg Crunch: This abs exercise is modified and more powerful than then semi vertical leg crunch. To do this abs exercise, lie on your back and extend the legs up towards the ceiling. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso. Lower down and repeat this abs exercise for twelve to fifteen reps with four sets. refer
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