Flat Abs ExercisesNow what's your excuse!
- Not only do strong abs help to prevent back injury, but they are also part of the core muscles where all movement begins from. Your abs are extremely important for stability which is why we must take good care of them for sports and for everyday living. There's good reason we should do these a lot more often than once a week. Try making it a habit to do some abs while watching television. 20-30 minutes is plenty of time for a good ab workout.
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Crunches
1) Lay on the floor and bend your knees so that your feet are flat on the ground. Push your lower back into the ground. Place your hands across your chest or behind your head, whatever your preference. 2) Look straight up at the ceiling...now look back about 1 foot and keep your eyes focused right there on the ceiling. This will help you to keep proper form. 3) Exhale as you raise your shoulders towards the ceiling. Be sure to NOT bend at the neck. Sometimes it helps to keep your hands across the chest to prevent from bending your neck. 4) As you keep your back straight, you only have to raise your shoulders about 6-8 inches off the ground. Hold for 2-5 seconds and then slowly lay your shoulders back down. NOTE: To work other core muscles as you do these, you can lay on an exercise ball placed behind your lower back. |
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Reverse Crunches
1) Begin by laying on the ground. Bend at the knees with your knees pointing to the ceiling. Your hands lay on the ground the whole time. 2) Do not use momentum for these...it should be done in a slow controlled motion. 3) Flex your abs and roll back pulling your knees into your chest. 4) Hold for 2-5 seconds and slowly lower your knees back to the starting position. |
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Leg Lift Abdominal Exercise
1) Lie flat on your back with your hands palms-down on the floor during the exercise. 2) Only your upper back, arms, and hands will be in contact with the floor throughout the exercise. 3) Keeping your legs stiff and straight, raise them up off the floor until vertical. Advanced move: Thrust your feet upward as though trying to put footprints on the ceiling. 4) Slowly lower your legs until your lower back is back on the floor. You will lower your feet down but don't touch the floor to keep your abs flexed. |
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Bicycle Exercise - Abs & Obliques
1) Lie flat on your back with your hands palms-down on the floor during the exercise. 2) Bring your knees in towards your chest and lift your shoulder blades off the ground without pulling on the neck. 3) Slowly straighten your left leg out so that it is parallel to the floor. 4) Simultaneously slowly bring your LEFT leg in back towards your chest while straightening your RIGHT leg so that it is parallel to the floor. That's 1 rep. Continue slowly alternating legs as if riding a bicycle. |
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Advanced Move:
1) Lift your shoulders off the floor. 2) As you straighten your left leg out rotate your upper body to the right, bringing your LEFT elbow towards your RIGHT knee. 3) As you slowly switch sides, bring your RIGHT elbow towards your LEFT knee. |
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