Basic Crunch:Lie down on the floor, put your hands against your ears, not behind your neck, knees pulled in and slowly raise your head until you feel a pull in your abdominals. Try not to tense your neck. Pull your abdominals in tight. If it's easier you can use your hands to reach up to your knees. The slower the exercise is performed, the more effective the muscles will be working. Works the six pack muscles or rectus abdominis. Aim to do 3 sets of 15 reps.
You will feel the effect and know that your efforts are fruitful by the gentle pull in your abdominal muscles. This may turn to severe pain in a couple of days but that's ok. Keep the exercise limited to your abs by making certain your neck shoulders and back are relaxed.
The Plank: This exercise is very effective at strengthening the core muscles of the abdominals and back. Place yourself in the press-up position but lower your hands and rest on your forearms. Keep the back straight and pull in your abdominals. Do not round the back or curve it. After around 20 seconds your body may start to shake as you work the core muscles. This exercise trains the whole core. Try to hold the posture for 30 -60 seconds for maximum effect.
You will know this exercise is working when you when you assume correct posture and find it difficult. Stand up straight and hold your gut in. If this is a little uncomfortable your doing great.
Reverse Crunch : This exercise works the transverse abdominis or lower abdominals and strengthens them. Lie down with your feet in the air or the knees can be slightly bent and gently bring your legs toward your abdominals. Pull the abdominals in tight. When the exercise is performed correctly, there will be a gentle pull in the lower abdominals. Keep the back on the floor fully and do not raise the neck or tense it. This exercise develops the V shaped muscles in the lower abdominals. Try to work towards 3 sets of 15 reps.
You will know the exercise is working when your lower abdominals start to hurt. If you have quite the gut then abdominal exercises can be difficult at first. You may find it necessary to jog or do sdome form of cardiovascular exercise to assist in dropping the weight. Just remember under that layer of fat is a six pack trying to show off. - 15995
You will feel the effect and know that your efforts are fruitful by the gentle pull in your abdominal muscles. This may turn to severe pain in a couple of days but that's ok. Keep the exercise limited to your abs by making certain your neck shoulders and back are relaxed.
The Plank: This exercise is very effective at strengthening the core muscles of the abdominals and back. Place yourself in the press-up position but lower your hands and rest on your forearms. Keep the back straight and pull in your abdominals. Do not round the back or curve it. After around 20 seconds your body may start to shake as you work the core muscles. This exercise trains the whole core. Try to hold the posture for 30 -60 seconds for maximum effect.
You will know this exercise is working when you when you assume correct posture and find it difficult. Stand up straight and hold your gut in. If this is a little uncomfortable your doing great.
Reverse Crunch : This exercise works the transverse abdominis or lower abdominals and strengthens them. Lie down with your feet in the air or the knees can be slightly bent and gently bring your legs toward your abdominals. Pull the abdominals in tight. When the exercise is performed correctly, there will be a gentle pull in the lower abdominals. Keep the back on the floor fully and do not raise the neck or tense it. This exercise develops the V shaped muscles in the lower abdominals. Try to work towards 3 sets of 15 reps.
You will know the exercise is working when your lower abdominals start to hurt. If you have quite the gut then abdominal exercises can be difficult at first. You may find it necessary to jog or do sdome form of cardiovascular exercise to assist in dropping the weight. Just remember under that layer of fat is a six pack trying to show off. - 15995
About the Author:
Abdominal exercises are so important to any diet or exercise plan. If you want six pack abs, you are definately going to have to work a little. It's not that difficult if you do it correctly. Download our killer ab exercise manuscript visit us at http://www.stomachexercises4u.com
