Abdominal Workouts
The best way to strengthen the abdominal is through the abdominal workouts below. These exercises should be implemented two to three times a week.
The abdominal like any other muscle, need rest. There is no need to workout a muscle every day, this will only increase chance of injury.
Abdominal workouts are anaerobic exercises. They serve to tone and firm the abdominals. If the main goal is weight loss, results can be achieved by following proper nutrition and implementing a workout plan that incorporates both aerobic and anaerobic exercises.
The exercises below are part of a study conducted by the American Council On Exercise (ACE) for the complete list of the top ab exercises click here
Bicycle Crunch
How to:
- lay flat on the ground raise legs 45 degrees
- the legs are to make a pedaling motion
- as the right leg comes in have the left elbow make contact
- as the left leg comes in contact with the right elbow
- repeat motion
Stability Ball Abdominal Crunch
How To:
- Sit on the stability ball hips and torso parallel to ground
- contract the abdominals and raise the torso
- the difficulty lies with keeping balance
Vertical Leg Crunch
How To:
- Lay on the ground
- Raise legs and keep a slight bend on the knees
- Raise torso towards knees
- Be sure to keep legs in a fixed position
- Do not strain the neck
- Movement comes from the torso not the head
- Be sure to keep chin up
- repeat!
Captains Chair Exercise
How To:
- Position self on captains chair
- Hang firm
- Raise legs up towards the chest
- Bring legs back down
- Control is key with this exercise
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