There are so many things you should understand about best exercise for abs. the abdominals is one of the most difficult parts of the body to train. First you must reduce the amount of calories, fat, processed drinks that you are consuming on the daily basis.
Fats are stores in the fat cells of the body and you are supposed to perform exercise and change your lifestyle so that you can get the toned shape you always dreamed of.
Generally, women possess body fat in the areas of the tummy, breast, hip and butt. There is no way you can eliminate these fat if you keep eating the amount of calories, sodium every day by day, even if you perform the best exercise in the world.
Many people are scared to perform exercise while some consider the exercise too boring. If you are ready to lose your abs muscles then you should be ready to perform exercise and change the unhealthy foods you are eating for good ones.
The best foods for controlling food craving are the natural foods that nature has endowed man. They are fruits and veggies. You may consume these foods in high amount because they are the food types from which you can derive the necessary nutrients which are needed for everyday activities. When you consume these foods, they will help you keep fuller for longer and will also help remove all the harmful products in your belly. They are also loaded with vitamins and other nutrients.
Here are the exercises you may include in your plan:
- Dumbbell side bends
- Weighted sit ups
- Hanging knee raise to side
- Flat bench leg pull in
- Plate twist
Dumbbell side bends: this is an exercise to help tone your abs. this exercise work out the obliques and if you include weight it will help build your muscles and will gain strength.
Weighted crunch: this is an exercise that will help you tone your midsection. If you want to perform this exercise, you should never use your legs but concentrate on your abs. you should never use your arms to force the weight down. If you stay focus on curling your abdominal muscles to bring the weight which you have raised down, make sure that your arms did not move at all. This exercise will help you focus your abdominals and you should perform eight sets of about eight to twelve reps.
Hanging knee raise to side: this is an exercise that will help you work your abdominals. You may include weight if you think it is important. While performing this exercise, you should never swing your body when you raise your knees. You should also squeeze your knees up as high as you can, this will help you target your obliques as well as your lower abdominals.
Flat bench leg pulls in: this is an exercise that will help you lose belly fat and to perform this exercise, you should extend your legs fat out as possible. Stretching your legs will help you stress your muscles. Make sure you perform three sets of about eight to twelve reps.
Dumbbell: this is an exercise to tone the belly fat and to perform this exercise you should never use your arms to move the dumbbell. This is not meant to build you arms so you should move the dumbbell by twisting the area of your midsection. This exercise also targets the obliques. Make sure you perform three sets of about ten to twelve reps.
The best exercise for abs targets the whole abs complex. The abs is divided into three portions and they are the upper abs, middle abs and the lower abs. if you follow the best abs routines, it will help you target all these areas.
Here are the exercises that you may perform if you want to target all the three areas of the abs.
To target the upper abs you should perform rope crunches of three sets of about ten to thirty reps.
To target your inner abs you will have to perform crunches and be concentrated throughout the exercise. Perform these crunches of two to three sets of twenty to forty reps
To target your outer abs you should perform Russian twist and perform about two to three sets of ten to thirty reps on each side.
To target your lower abdominals you should perform bent knee leg raises of about two to three sets of ten to thirty reps.
One of the most attractive muscles in the body system is the abdominal muscles. To build your abdominal muscles, it will require your full dedication as well as discipline.
The exercises that can help you target your obliques are: decline oblique crunch, oblique crunches, and oblique crunches (perform this one on the floor), plate twist, Russian twist.
Before you begin any exercise, you are expected to perform some warm-ups maybe for at least fifteen minutes. The exercises that you may perform for warming up include jogging or maybe include some cardio exercises together with dynamic stretches.
Abs hold is an exercise that will help tone your midsection. To perform this exercise, find a study chair and sit tall at the edge. Position your hands on the edge and your fingers pointing to your knees. Tighten your abdominals and bring your toes to about two to four inches away from the ground and raise your bottom away from the chair. Make sure you maintain this position for a period of five to ten seconds before returning to starting position. Perform various repetitions.
Side crunch is an exercise that will help target your abs muscles. To perform this exercise, kneel on floor and lean over to your right side while placing your right palm on the ground. Balance your weight and slowly stretch your left leg and point your toes. Position your left hand behind your head and point your elbows to the direction of the ceiling. Gradually raise your leg to the height of your hip and extend your arm over your leg, let your palm face forward direction and then look out over your hand as you bring your left side of your rib cage to the direction of your hip. Lower yourself to the position where you started and perform about six to eight times repetition on each side.
Plank on elbows: this is an exercise that will help work the abdominal muscles and to perform this exercise you should assume a pushup position and bend your elbows, make sure you rest your weight on your forearms. Your body should be on a straight line. At this point, brace your abdominals as if someone is about to hit you in the gut. Maintain this position for a period of about thirty seconds and rest for another thirty seconds before repetitions.
Mountain climber with hands on bench: this is an exercise that will help tone your abdominals. To perform this exercise, you should remain in a push up position while your hand is on a bench. Slowly brace your abdominals and gradually raise your knee to the direction of your chest. Take a two seconds pause and lower yourself slowly. Life your right knee and maintain the position for a period of thirty seconds and rest for another thirty seconds before repetitions.
For many years now there is more knowledge of the way muscles in our body system work. Abdominal exercises are very important for building your abdominal muscles. There are so many importances of abs muscles. They are very important when it comes to breathing, sneezing, coughing and posture. The abs wall is generally made up of four muscles and they are the rectus abdominis, the internal abdominis, external obliques and the trasverse abdominis. It is the internal obliques and the trasverse abdominis that respond more to increases in the chemical drive that the other two external muscles.
Gadget crunch: this is an exercise that targets the abdominals. You can perform this exercise by using some machines and captain’s chair is regarded as one of the most popularly used machine in the gym or fitness centers. There are some other machines that may be included and they are ab rocket twister, ab roller and torso track. You may also make use of exercise ball to help work your abs muscles. In most cases, this exercise may be more effective than the crunches you perform on the floor because your abs will work harder if you do not make use of your legs when exercising.
Always rest in between exercises so that it won’t affect your general health, make sure you ingest a lot of water to help you remain full as fast as possible and to help you remove all the harmful toxins in your body.
Generally, no single exercise will cover all the abs exercises but there are other best exercises for abs that you can also perform. They range from high challenging exercises to low challenging exercises
High challenging exercises:
- Crunch with feet anchored
- Crunch with feet free
- Bicycle crunch
- Hanging leg raises
- Straight leg sit up
- Bent leg sit up
Lower challenge exercises:
- Supine straight leg raise
- Supine bent leg raises
- Static cross knee crunch
Follow all the tips about best exercises for abs that are in this post and you will see a good result as fast as possible.