Build Muscle Quick

Performing a highly efficient exercise for abdominals doesn’t have to be done on an expensive piece of gym equipment. As a matter of fact, I’ve met a lot of individuals who did just fine with their abs without spending a single cent.

During some tests at San Diego State recently, they were able to identify the least effective kinds of abdominal exercises. The ones listed below were identified as the top 4. These clear-cut yet effective drills can help you achieve a much firmer, flatter stomach in just weeks.

With your exercise for abdominals, and just about anything you need to get done, much dedication and hard work are necessary. The truth about abs is that you can’t expect to get a six pack just by declaring your desire for them. Also, it’s very important to recognize the helpful effects of proper nutrition in any fitness program.

Your exercise for abdominals must cover at least 3 of the following: Bicycle exercise, Ball Crunches, Weighted Sit Ups, and Full Body Crunches. Doing each 3-4 times a week should do your core muscles a lot of good. You can start off easy then increase the frequency as time goes; 5 reps at 3 sets each exercise is acceptable. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you could sustain injuries in the process.

1. Bicycle Exercises. Lie on the floor, put your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This will be your first position. Now, lift those legs in an alternating manner and start cycling in mid-air. Simultaneously touch your right elbow to your left knee as it goes up, and do the same on the other side.

2. Ball Crunches. This exercise for abdominals will require an exercise ball. Those aren’t really difficult to find (and they’re very reasonably priced, too). First thing you need to do is sit on the ball as you would on a regular chair. Keep both feet planted firmly on the floor. Slowly lean back, allowing the ball to gently roll underneath you, then stop when your upper body and thighs are parallel to the ground. Lift your upper body and stop at a challenging angle as you would with a regular floor crunch. Hold it right there for about 5 seconds and lower your back on the ball.

3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Using a light weight, like a hardbound book or a bottle of water, place it over your chest and hold it down with your hands. Raise your torso gradually while keeping your lower body steady. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and go back to the start.

4. Full Body Crunches. You’re really going to work up a sweat with this exercise for abdominals. Lie back down, cross arms in front of you, and bend your knees. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.

Don’t forget to keep your abdominal muscles firm with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you’re sure to get six pack abs that your friends will be jealous of.