Build Muscle Quick

Posts Tagged ‘full body crunches’

You’re most probably still searching for the best exercises for washboard abs. If you weren’t, you wouldn’t even waste your time reading any of this. Well, consider yourself lucky because by the time you finish reading this, you’ll find exactly what you’re looking for.

Before we get into that, I just want to stress that a low-fat, highly nutritious diet, and regular full body workouts are just as important as the abdominal muscle exercises listed below. Fusing all three strategies will get you those no nonsense 6 pack quick. Relying on just one strategy will only make it harder for you to achieve the sexy midsection you desire.

Upon implementing a cardiovascular program and healthy meal plan, it would be best to simultaneously include abdominal-targeting workouts. Check out these 4 easy exercises for washboard abs:

• Ball Crunches
• Full Body Crunches
• Bicycles
• Weighted Sit Ups

Previous studies have shown that these exercises, whether done on their own or in combination with each other, are the most efficient six pack abs workout routines. Why? Because they work virtually every part of your abdominal muscles, involve other body parts as well, and promote other beneficial tasks such as balance and strength resistance. The best part about these exercises for washboard abs is that you don’t have to use any fancy equipment to do them.

Start off at around 5 reps per exercise and gradually increase them to a maximum of 20 as you become leaner. Perform 3 sets of each every other day – that ought to burn excess belly fat fast and define those muscles. How do you do each one exactly Read the blow by blow:

Ball Crunches

1. Plant your feet firmly on the ground and sit on an exercise ball.

2. Slowly lean backward until your torso and thighs are parallel to the ground.

3. Raise your upper body while keeping your ab muscles taut.

4. Once you’ve reached a 45-degree angle with your torso, hold that position for a few seconds, and go back to your original position.

Full Body Crunches

1. Lie flat on an exercise mat or padded area in your house.

2. Bend those knees while placing your arms across your chest.

3. Remember to keep those abdominal muscles taut.

4. Raise your upper body just a couple of inches as you pull both knees inward.

5. Hold it for a few seconds and then go back to your starting position.

Bicycles

1. Lie back down on the floor.

2. Place your fingers next to your head and lift your knees upward.

3. Begin a cycling motion with your legs in mid air.

4. Alternate between touching your left elbow to your right knee then the same with the other side.

Weighted Sit Ups

1. Lie down on the floor and bend your knees.

2. With a small weight simulator, like a can of food or water bottle, hold it in front of you by crossing your arms over your chest.

3. Come up as you would with a regular sit up and hold it for a few seconds before going back down.

Once you start your abs training, you’ll soon discover that these exercises for washboard abs are pretty unfussy but can still work up a sweat. Plot a schedule and stick to it – it truly is one of the best techniques on how to get six pack abs.

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.