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Abdominal Exercises – Best Abdominal Exercises and Core Workouts

admin — Wed, 08 Dec 2010 02:43:35 +0000

These are some of the best and most effective ab and core workouts for strengthening and firming your abdominal muscles. If you are looking for a new way to work your abs try these ab workouts.
Remember that getting great abs takes more than just ab exercise; you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.

Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.

1. Bicycle Crunch Exercise

* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.

2. Captain’s Chair Exercise
How to Do the Captain’s Chair Exercise

* Start with legs dangling and slowly lift your knees in toward your chest.
* The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

3. Ab Crunch on an Exercise Ball

Sit on the exercise ball with your feet flat on the floor.
Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.
Contract your abdominals raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet closer together.

4. Vertical Leg Crunch

How to Do it
* Lie on your back and extend the legs up with knees slightly bent.
* Contract your abs and raise up until your shoulder blades leave the floor.
* Keep your chin up; don’t pull on your neck.
* Keep your legs in a fixed position.
* Lift your torso toward your knees.
* Lower and repeat for 12-16 reps.

5. Long Arm Crunch
How to Do the Long Arm Crunch

* Lie on your back with your arms over your head with hands clasped and arms close to your ears.
* Keep your knees bent with feet flat on the floor.
* Contract your abs and lift your shoulder blades off the floor.
* Lower and repeat for 12-16 reps.

6. Reverse Crunch
How to Do the Reverse Crunch

* Lie on your back with knees bent and feet on the floor
* Place hands on the floor or behind the head.
* Bring your knees up towards the chest so they bend about 90 degrees
* Contract your abs and lift your hips off the floor in a very small movement.
* Lower and repeat.

7. Plank (Hover) Exercise
Add these core strengthening exercises to your ab workout for a new way to build strength and stability.
The Plank Abdominal Exercise
The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Here’s how to do it right.
* Begin in the plank position (see photo 1) with your forearms and toes on the floor.

* Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
* Your head is relaxed and you should be looking at the floor.
* Hold this position for 10 seconds to start.
* Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.

* Slowly raise one leg 5-8 inches off the floor (photo 2)
* Count to two and slowly lower your leg to the floor.
* Switch legs and repeat.
* Do about 2-3 sets of 10 reps.

Plank with Arm Lift

* Start in the same plank position (photo 1) as above.
* Carefully shift your weight to your right forearm.
* Extend your left arm straight out in front of you.
* Hold 3 seconds while keeping your core tight.
* Slowly bring your arm back to starting position.
* Switch arms and repeat.
* Do 2-3 sets of 10 reps.

Modified Plank with Leg Lift
To make this exercise a bit easier, you can perform the movement on your hands, rather than your elbows.

8. Traditional (Basic) Abdominal Crunch

How to Do the Basic Abdominal Crunch
* Lie on your back, bend your knees, placing your hands on the sides of your head.
* Contract your abs and flatten your lower back against the floor.
* Slowly lift your shoulder blades one or two inches off the floor.
* Exhale as you lift, keep your neck straight and chin up.
* Hold for a few seconds (don’t hold your breath).
* Slowly lower while keeping your abs contracted.
* Repeat up to 20 reps this perfect form for each rep.
* To make it more difficult, use an exercise ball.

9. Half Curl

* Lie on your back with your knees bent and feet flat on the floor.
* Place your palms on your thighs
* Contract your abdominal muscles and curl up until your fingertips reach your knees.
* Breathe out as you curl up.
* Slowly lower to the start position.
* Breathe in as you lower.
* Tip: Don’t tuck your chin to your chest and keep your head up.

10. Crossover Crunch
How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Cross your right leg over your left leg so your right ankle is resting on your left knee.
* Place your fingertips to the side of your head just behind your ears.
* Contract your abdominal muscles as though you are doing a crunch
* Slowly twist your torso and touch your left elbow to your right knee.
* Exhale as you lift up
* Slowly lower to the starting position
* Inhale as you lower
* Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

11. Seated Oblique Twists with Medicine Ball
How to do it right:

* Sit on the floor with your knees bent and feet flat on the floor.
* Contract your abs and sit at about a 45 degrees angle.
* Hold a medicine with both hands directly in front of you
* Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.
* Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.
* Repeat for the desired number of reps.

12. Oblique Crunch
How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Slowly drop your legs to the left and let your knees rest near the floor.
* Place your fingertips to the side of your head just behind your ears.
* Push your lower back into the floor flattening the arch and hold.
* Curl up slowly so both your shoulders lift off the floor a few inches.
* Hold for a count of 2 and return to the start position.
* Repeat for the desired number of reps and switch to the other side.

13. Alternating Supermans crunches

* Lie face down on a mat with your arms stretched above your head (like superman)
* Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
* Hold for 3 seconds and relax.
* Repeat with the opposite arm and leg.

14. V-Sit Exercise
How to Do It

* Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
* Reach your arms straight forward or reach up toward your shins as you are able.
* Maintain good core posture and a strong spine.
* Hold this “V” position for several seconds to begin. As you get stronger, hold the position longer.
* Return to your starting position slowly.
* Just before you reach the floor, stop and hold the position for a few seconds.
* Repeat this entire movement several times.

15. Side Bends

* Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
* Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
* Return to an upright position and repeat for the desired number of reps.

16.Medicine Ball Sit Ups

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
* Push your lower back into the floor flattening the arch and hold.
* As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
* Catch the ball and slowly return to the start position.
* Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

17.Weighted Curls with Medicine Ball

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
* Push your lower back into the floor flattening the arch and hold.
* Curl up just enough to lift both your shoulders off the floor a few inches.
* Hold for a count of 2 and return to the start position.

18.Cable Crunch

* This exercise requires a triceps pushdown machine with a rope attachment.
* Knee down in font of the machine holding the rope just above your head.
* Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
* Return to the start position slowly and repeat to the left knee.

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Weight Loss Tricks

admin — Thu, 18 Feb 2010 08:16:34 +0000

Enrich your exercise program
Is the training you have been doing boring? Change the type of exercise, the program or the intensity. Try 20-30 minutes training with high intensity, alternating with 30-45 minutes of normal intensity. You can apply this to cycling or walking outside. Make kickboxing, then mountain biking in replacing the aerobic exercises. The combinations are endless. Do not limit yourself.
Sprint
Replace 1 or 2 aerobic training sessions with sprint. Run a level road or a hill or even on the track if you have access, instead of the traditional aerobic exercise. Beware that before you try this form of exercise you need to be in good shape and have the approval of a doctor.
Eat light at night
Make your program so that the last meal of the day is 3 hours before sleep. If you eat something at night, keep the calories low; choose something light with more protein and carbohydrates rich in fiber with little fat.
Reduce carbohydrates gradually during the day
Do not eat starch carbohydrates after 3pm.
Reduce the consumption of carbohydrates
Keep carbohydrates low, approximately 25-30% of your total calories for 3 days (increase protein and good fats for compensation). At the 4th day consume high amount of carbohydrates.
Try to remove whole grain products from your diet
Some people have sensitivity to gluten contained in whole grain products, causing inflation by making weight loss difficult. Remove some starch foods from your diet and increase fat free protein and vegetables then you may as well increase the weight loss.
Experiment by removing milk from your diet
Some people have lactose intolerance or are allergic to milk and not know it. Try to remove them from your daily diet and see the effect on your weight loss attempts.
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Simple Exercise Program

admin — Mon, 07 Sep 2009 03:18:46 +0000

1 ROTATE THE HEAD LEFT AND RIGHT WITH THE HELP OF YOUR HAND	2 TILT THE HEAD LEFT AND RIGHT TOWARDS THE SHOULDERS	3 TILT THE HEAD FORWARD	4 TILT THE HEAD BACKWARD
5 STRETCH THE ARMS MAXIMALLY OVER THE HEAD	6 KEEPING ARMS STRETCHED OVER THE HEAD, BEND THE BODY LEFT AND RIGHT	7 ONE ARM BEHIND THE HEAD, THE OTHER BEHIND THE ELBOW. BEND THE UPPER BODY LEFT AND RIGHT	8 ARMS BEHIND BACK, ELBOWS TOGETHER, CHEST FORWARD
9 ONE ARM OVER THE SHOULDER, THE OTHER BEHIND THE ELBOW, PULLING IN WITH THE ROTATION OF THE TORSO LEFT AND RIGHT	10 WITH PALMS TOGETHER, FINGERS POINTING UP TOUCHING THE CHEST, LOWER THE ARMS	11 WITH THE BACK SIDE OF THE PALMS TOUCHING, LOWER THE ELBOWS	12 MAKE A TIGHT FIST AND THEN COMPLETELY RELAX THE HANDS
13 BEND FORWARD WITH KNEES STRAIGHT	14 BEND BACKWARD WITH ARMS UP	15 BEND FORWARD WITH FEET WIDE APART	16 WIDE STEP FORWARD, BENDING THE FRONT KNEE ONLY
17 STEP WIDE TO THE SIDES, SQUATTING INTO ONE SIDE WITH BENDING OF A KNEE	18 BENDING OF THE LEGS / WHILE HELPING WITH YOUR HAND, LIFT THE FOOT UP	19 SQUAT ON YOUR TOES	20 SQUAT WITH THE FEET PLANTED ON THE FLOOR

STRETCHING EXCERCISES:PERFORM THE EXCERCISES WITH FLUIDITY, SLOWLY INCREASING THE RANGE OF MOTION UNTIL YOU BEGIN TO FEEL A MILD SENSATION OF PAIN. IF YOU DO NOT FEEL ANYTHING-THE EXCERSISE IS NOT EFFECTIVE, IF THE PAIN IS GREATER THAN MILD-THE EXERCISE IS HARMFUL. REMAIN IN THE STRETCHING POSE UNTIL YOU BEGIN TO FEEL PAIN. BEGIN WITH 5-10 SEC. AND CONTINUE UP TO 15-20 SEC. IT IS SUFFICIENT TO REPEAT THE EXCERCISES ONE TIME. COMPLETE THE SET OF EXCERCISES 3-5 TIMES A DAY.

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Thigh Toning Workout

admin — Tue, 11 Aug 2009 07:47:33 +0000

This workout has the perfect thigh slimming essentials for tightening and toning your legs.Perform 15 to 30 repetitions per set. It should take you about ten minutes four times per week.
Reverse Sculpting Lunge;Trains the front and back of thighs plus this move works your butt as well.
Feet hip width apart and your hands on your hips. Square your shoulders and lift your chest.
Step your right foot back a stride’s length and gently bend your knees until your right thigh is perpendicular to the floor and your left thigh is parallel to it.
Slowly return to starting position and you squeeze your butt and legs.
Then repeat with your other leg. Alternate left and right lunges. One on each leg makes a complete rep.

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Workouts for Thin Thigh

admin — Sat, 08 Aug 2009 16:17:27 +0000

Burn Fat and Eat Thin; Make sure you get in some cardio three to four times per week for 30-45 minutes as well to help you lose body fat. Cut back on the carbs and get a good thigh slimming-eating plan like my Quick Start Fat Loss Diet that is posted in my previous posts. It is time tested and has helped hundreds of thousands just like you slim down quick.
Thin Thighs in Ten Minutes Plan;Perform 3 to 5 sets of each exercise, 15 to 30 repetitions per set. It should take you about ten minutes four times per week.

Parallel Squats;Trains your inner thighs, outer thighs, front and back of thighs, calves and your butt.
Begin with good posture, stand tall with your feet hip width apart and your arms extended in front of you at chest level. Square your shoulders and keep your chest up.
Slowly bend your knees until your thighs are parallel to the floor all the while trying to maintain a balanced position on top of your step platform. Slowly while squeezing your butt and tightening your legs push through the floor and start standing back up to the starting position. Take 2 counts or 2 seconds to lower your body down and 4 seconds to rise back up.