When you hear the words “exercises for abs,†you probably have these two words in mind: sit ups. I’m actually not surprised because sit ups are one of the most, if not the most, common forms of abdominal exercises being done today. I wouldn’t be surprised if my grandmother knew what they were.
You have to understand, however, that sit ups aren’t the only moves you can do to get six pack abs. The best way to get the most out of any abs workout is to add a certain degree of variety and perform them on a regular basis.
Combining these abdominal muscle exercises with a complete body workout and a well-balanced diet is practically full-proof. 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 works your legs, lower back, and arms. To begin, simply lie down on the ground and place your hands on the sides of your head. 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. Simply do the same on the other side.
2. Weighted Sit Ups. With these exercises for abs, your abs get pushed a little further through resistance training. It’s basically a sit up with an added twist and increased difficulty. All you need for this exercise are light to moderately heavy weight simulators, like a pair of 1 lb. dumbbells or a hardbound book, which you will need to hold over your chest with your hands. Now, lift your shoulders off the floor as you would with regular sit ups.
3. Full Body Crunches. Like bicycles, this exercise targets almost the entire abdominal area and works your limbs as well. All you have to do is lie on the floor, bend both knees, and cross your arms over your chest. As you raise your shoulders for that crunch, pull in your knees simultaneously. 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. Begin doing crunches as you would on a flat surface. The ball’s just there to provide lower back support and make it a little more challenging.
By including these in your training program , you can now get great abs in a month and say goodbye to your love handles.