Home Exercise for Abdominals – 4 Great Workouts

October 16th, 2009 by admin

Performing a good exercise for abdominals doesn’t have to be done on an expensive piece of gym equipment. In fact, you don’t have to go anywhere else or spend on extravagant machines to get great abs.

In a recent scientific study done at San Diego State University, they tested over 10 abdominal exercises and weeded out the least effective of the group. The exercises listed below were 4 of the best. It turns out that these exercises reap the most benefits and come up with the best results.

With your exercise for abdominals, and just about anything you need to get done, much dedication and hard work are required. No matter how physically fit you are, the truth about six pack abs is that they don’t just happen overnight, you can bet on it. You also need to keep in mind that exercise works hand in hand with proper nutrition.

To get a full and effective set of exercise for abdominals, you need to carry out 3 of these drills at the least – full body crunches, bicycle exercises, weighted sit ups, and ball crunches. Having a regular fitness routine (e.g. working out every other day) is crucial. Begin with 5 reps per exercise and increase the frequency and sets as you progress. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you could sustain injuries in the process.

1. Bicycle. Kick off by lying down on the floor, placing your hands behind each ear, and bending your knees while keeping both feet flat on the ground. This is how you’d want to start this exercise every time. Then, raise one leg at a time, mimicking a cycling motion in the air. As you perform cycling movements with your legs, touch your left elbow to your right knee as it comes up, and repeat with your right elbow on your left knee this time.

2. Ball Crunches. This exercise for abdominals involves an exercise ball. Those aren’t really hard to come by (and they’re very reasonably priced, too). First thing you need to do is sit on the ball as you would on a ordinary chair. Keep both feet planted securely on the floor. Slowly lean back, allowing the ball to gently roll underneath you, then stop when your upper body and thighs are parallel to the ground. Raise your upper body as you would with a regular crunch and stop halfway up. Hold it there for about 5 seconds and lower your back on the ball.

3. Weighted Sit Ups. Lie back down on the floor, keep your feet flat while bending at the knees. Place a light weight over your chest and hold it with both hands for that added resistance. Lift your shoulders off the floor slowly without moving your lower body. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and go back to the start.

4. Full Body Crunches. This exercise for abdominals has got to be one of my faves. Lie back down, cross arms in front of you, and bend your knees. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold that position for a bit and start all over.

Always remember to keep your abdominal muscles tight with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you’re sure to get six pack abs that your colleagues will envy.

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