THE BEST AB EXERCISES

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THE BEST AB EXERCISES
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• Abdominal exercises are a great way to build
  muscle on your torso, lower body fat, and promote
  a healthier body through increased digestion. But
  before you even hit the mat, its important to
  ask yourself why you are working on your
  abdominals. Is it because you want a great body?
  Is it to strengthen your core? Is it to look good
  in a bikini? Or improve on your overall health?
  Its normal to want to look good it naturally
  leads to feeling good but what you may not
  understand is that abs require a low body mass
  index (BMI). In other words, you cant expect to
  sport washboard abs while carrying extra fat.
  Youll gain muscle, but to have that visible
  six-pack, a lean body is necessary. To get you on
  your way to six-pack glory, here are five of the
  best ab exercises to try for optimal results.

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Flutter Kicks

• Lie on your back with legs straight and toes
  pointed. Hold your arms above your head or to
  your side (if you are a beginner, you can put
  them under your glutes to stabilize your back).
  Lift your heels about 6 inches from the ground
  and rapidly kick your feet up and down in a
  scissor-like motion. Be sure to breathe
  continuously do not hold your breath.

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Weighted Sit-Ups
Lie on the floor holding a weight at your chest.
Bend your knees 90 degrees with your feet flat on
the floor. Hold your chin against your chest and
sit up all the way. Breathe out while sitting up.
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Leg Raises

• You will need something to rest on, a dipping
  bar, and to get into the position of a dip with
  your arms locked out. Your torso should be
  hunched over and you will lean forward, using
  your abs to push your upper body forward. You
  should feel like you are sucking your stomach,
  and your hips will come up. Be sure that youre
  not using your arms, but your abs. Hold hard for
  a few seconds and then bring your hips back down
  and your upper body straight again.

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Plank

• The plank is a fantastic exercise, not just for
  your abs but your overall strength. The plank
  helps to build core strength and is good for all
  levels of fitness. Simply go into a pushup form,
  with your abs pulled in tight and your feet
  shoulder width apart. Be sure to not let your
  back sag down, but hold your butt tight and
  in-line with your shoulders. Simply hold this
  position for a minute. To make this harder, you
  can rotate to the side, using only one arm to
  balance. You can also balance on one foot or use
  a stability ball under your arms.

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Ab Roll-out

• Using an abdominal wheel or a stability ball,
  simply start on your knees and roll forward as
  far as you can, keeping form (same as the plank).
  For the more advanced, start in plank position
  and roll up into downward dog. This exercise is
  very difficult and will leave you very sore, so
  dont overdo it. Start with little repetitions,
  6-8, and increase as your stomach gets stronger.

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The Core of Your Fitness Regime

• Its good to remember that, like all exercise,
  your six-pack abdominals require strong
  determination and exercise consistency. To
  achieve great results, you will need to
  incorporate healthy eating habits and cardio
  exercise as well as the ab exercises provided
  here. It will definitely take time dont be
  misled that you will have supermodel abs in just
  a few weeks. What counts are the exercises and
  the benefits they have on your body, your mind,
  and your health.

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Questions?More Information?

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