Build Muscle Quick

When you think about exercises for abs, you’re almost certainly associating them with these two words: sit ups. Truth be told, they’re the most common form of abs exercise out there. I wouldn’t be shocked if my grandmother knew what they were.

Nevertheless, you need to recognize that there are other more efficient ways to get abs than just sit ups. You need to mix them up, add some variety, and do them on a regular basis for you to get fast results.

For a successful overall fitness plan, combine abdominal exercises with a healthy diet plan and a full body workout. If you work hard at keeping these three elements alive in your everyday routine, you simply can’t go wrong.

Recent studies show that ball crunches, full body crunches, weighted sit ups, and bicycles are the 4 most efficient exercises for a great no nonsense 6 pack. Read on and find out why:

1. Bicycles. Not only does it involve your obliques, upper abdominals, and lower abdominals, but it also conditions your legs, lower back, and arms. For this one, you need to lie on the floor and touch your fingers to your ears. Bend at the knees and mimic a cycling movement in the air using your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Repeat on the other side.

2. Weighted Sit Ups. With these exercises for abs, your abs get pushed a little further through resistance training. They’re very similar to regular sit ups so they’re not complicated to do at all. You will need some small weights, like a pair of light dumbbells, and you must secure them on your chest with both hands. Now, lift your shoulders off the floor as you would with regular sit ups.

3. Full Body Crunches. As the name implies, these exercises work your arms, back, and legs, just like bicycles. To begin, simply lie down, place your hands across your chest, and bend at the knees. Lift your torso up the floor and pull in both knees at the same time. Lie back down and start again.

4. Ball Crunches. Compared to regular floor crunches, ball crunches promote balance and work your core in its entirety. It’s very simple yet challenging, and I guess that’s the beauty of it. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. With the ball, you get padded support for your back and a taste of variety.

By including these in your workout regimen , you can now build nice abs in a month and say goodbye to flab.