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.
How do you know when it's working: When you feel a gentle pull in your abdominals and the muscles start to fatigue. Only your abdominals should be working. The neck should not feel tense and your back should be relaxed.
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.
The way to know for sure that what you are doing is really working is simple. Stand up straight and assume a correct posture. Hold your gut in while doing this. If this is a bit uncomfortable then you are likely doing the exercise correctly.
Reverse Crunch Exercise - This exercise is a milder version of the crunch and has its purpose. Either for the one requiring an easier start or for the purpose of more sets. The exercise is simply a matter of lying on your back with the legs extended to the sky. You can bend your knees if necessary. Bring your knees toward your abdominals. Once you can't bring them in any closer, tighten your abs and hold. release and repeat. Try 4 sets of 15 to start.
You will know the exercise is working when your lower abdominals start to hurt. If you have quite the gut then abdominal exercises can be difficult at first. You may find it necessary to jog or do sdome form of cardiovascular exercise to assist in dropping the weight. Just remember under that layer of fat is a six pack trying to show off.
How do you know when it's working: When you feel a gentle pull in your abdominals and the muscles start to fatigue. Only your abdominals should be working. The neck should not feel tense and your back should be relaxed.
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.
The way to know for sure that what you are doing is really working is simple. Stand up straight and assume a correct posture. Hold your gut in while doing this. If this is a bit uncomfortable then you are likely doing the exercise correctly.
Reverse Crunch Exercise - This exercise is a milder version of the crunch and has its purpose. Either for the one requiring an easier start or for the purpose of more sets. The exercise is simply a matter of lying on your back with the legs extended to the sky. You can bend your knees if necessary. Bring your knees toward your abdominals. Once you can't bring them in any closer, tighten your abs and hold. release and repeat. Try 4 sets of 15 to start.
You will know the exercise is working when your lower abdominals start to hurt. If you have quite the gut then abdominal exercises can be difficult at first. You may find it necessary to jog or do sdome form of cardiovascular exercise to assist in dropping the weight. Just remember under that layer of fat is a six pack trying to show off.
About the Author:
Abdominal exercises are so critical to any diet or exercise plan. If you truly want six pack abs, you are going to have to work at it. It's not that difficult if you do it properly. Download our killer ab exercise manual visit us at http://www.stomachexercises4u.com
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