Hi Friends
Most of us are agitated by the belly fat that is surrounding our stomach area and want to get rid of that. Getting well defined abdominal muscle is not an daunting task unless you follow a balanced diet and a good exercising routine. There is no need to visit a gym or buy an expensive equipments. All you need to do; some body weight exercises to get the definition in the abdominals and some cardiovascular activity to lower the body fat level.
Below are the three abs exercises that can be performed easily at the comfort of your home or gym. Just follow this simple Abdominal Routine and you can easily get a flat stomach.
1. Crunches
- Lie flat on your back with your feet flat on the ground.
- Now place your hands lightly on either side of your head such that thumbs behind your ear and finger tips supporting your head and also keep your elbows wide. Note: Don't lock your fingers behind your head.
- Bring your torso up and off the floor by flexing at the waist. This will isolate your abdominal muscles. Now begin to roll your shoulders off the floor.
- Continue to push up and exhale as u lift yourself. Your shoulder should come up off the floor only about four inches and your lower back should remain on the floor. Note: Focus on slow controlled movement.
- After contracting the abdominal muscle for a second, lower your shoulder and inhale as you do it.
- Do the repetitions until failure for 3 sets or for beginners perform 8-15 repetitions for 3 sets.
Variations: This exercise can be done using an exercise ball or with a help of a bench also.
2. Leg Raises
- Lie flat on your back and your legs extended.
- Relax your head and place your hands either underneath your glutes or by the sides with palms facing the floor.
- As you keep your legs extended, with your knees slightly bent, raise your legs until they make a 90-degree angle with the floor. Exhale as you perform the movement and hold the contraction at the top for a second.
- Now, as you inhale slowly lower your legs back down to the starting position. Tip: Don't put too much pressure on you lower back and keep your lower back tight and firm while performing the exercise.
- Do the repetitions until failure for 3 sets or for beginners perform 8-15 repetitions for 3 sets.
Variations: You can also perform this exercise by holding a dumbbell in between your feet.
3. Russian Twist
- Sit on the floor with your knees bent and heels resting on the floor.
- Lean back a little keeping your spine straight. Your arms should be fully extended in front of you perpendicular to your torso and with hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while exhaling.
- Hold the contraction for a second and inhale as you move back to the starting position. Now move to the opposite side performing the same technique. Tip: While performing this exercise keep your back straight.
- Do the repetitions until failure for 3 sets or for beginners perform 8-15 repetitions for 3 sets.
Perform the above exercises 3 times in a week. Perform cardiovascular exercise 3-4 days for 30-40 minutes.
By following these simple and basic exercises you can easily get firm and ripped abdominal muscles. But there are other factors also like doing cardiovascular exercises and following the Nutrition Program that lowers the body fat percentage.
So these are the three Abs Routine to help you get a Flat Stomach and for some 6 Pack ABS.
SOURCES
1. Bodybuilding.com
2. Hugo Rivera articles in About.com
WORKOUT DAILY TO STAY FIT
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