Basic Crunch:Lie down on the floor, put your hands against your ears, not behind your neck, knees pulled in and slowly raise your head until you feel a pull in your abdominals. Try not to tense your neck. Pull your abdominals in tight. If it's easier you can use your hands to reach up to your knees. The slower the exercise is performed, the more effective the muscles will be working. Works the six pack muscles or rectus abdominis. Aim to do 3 sets of 15 reps.
You will know that its working well when you feel a slight pull in the abs, and your begin to lose strength. Keep the tension in your muscles limited to the abs for maximum effect. Relax your neck and back.
The Abdominal Plank: This exercise although simple is very effective at strengthening your entire core. All you need to do is start like you're going to do a push-up. Lower yourself to a position where you are resting on your forearms. Hold your back perfectly straight. This is a simple gravity exercise that works the entire core. Do this for as long as you can stand then do it 10 times.
You will know this exercise is working when you when you assume correct posture and find it difficult. Stand up straight and hold your gut in. If this is a little uncomfortable your doing great.
The reverse crunch - The reverse crunch exercise works the traverse and lower abdominal muscles. To perform this exercise lie down with your feet in the air, and if necessary with knees slightly bent. Simply bring the knees toward the abs and repeat. When your knees are as close to the abs as possible pull in tight. Keep your back flat. Start out with 4 sets of 15-20
How do you know it's working: When the lower abdominals start to ache. Stomach exercises can be difficult at first if you have a large gut, you will need to do some additional cardiovascular exercises to shed some of the weight. Sit-ups will result in a larger gut initially as your muscles strengthen. I know this from firsthand experience. - 15266
You will know that its working well when you feel a slight pull in the abs, and your begin to lose strength. Keep the tension in your muscles limited to the abs for maximum effect. Relax your neck and back.
The Abdominal Plank: This exercise although simple is very effective at strengthening your entire core. All you need to do is start like you're going to do a push-up. Lower yourself to a position where you are resting on your forearms. Hold your back perfectly straight. This is a simple gravity exercise that works the entire core. Do this for as long as you can stand then do it 10 times.
You will know this exercise is working when you when you assume correct posture and find it difficult. Stand up straight and hold your gut in. If this is a little uncomfortable your doing great.
The reverse crunch - The reverse crunch exercise works the traverse and lower abdominal muscles. To perform this exercise lie down with your feet in the air, and if necessary with knees slightly bent. Simply bring the knees toward the abs and repeat. When your knees are as close to the abs as possible pull in tight. Keep your back flat. Start out with 4 sets of 15-20
How do you know it's working: When the lower abdominals start to ache. Stomach exercises can be difficult at first if you have a large gut, you will need to do some additional cardiovascular exercises to shed some of the weight. Sit-ups will result in a larger gut initially as your muscles strengthen. I know this from firsthand experience. - 15266
About the Author:
Abdominal exercises are so critical to any diet or exercise plan. If you truly want six pack abs, you are definately going to have to work at it. It's not that difficult if done correctly. Download our killer ab exercise manual visit us at http://www.stomachexercises4u.com
