The 3 Best Ab Exercises
People of various ages, and both men and women desire the chiseled look of six-pack abs. Not only do they add great definition to your body, it has recently been determined that a healthy waist size and firm midsection could be more significant to assessing your disease risk than body mass index or overall weight. With all the ab training DVDs, ab workout machines, and ab fitness programs available today, it can be a bit difficult to decide how to begin. You do not need to choose an expensive option, or join a gym for great results. Below are the 3 best ab exercises.
1. The Crunch: This stand by is quite possibly one of the best exercises to help achieve great abs. Modifying this classic slightly by keeping the arms extended adds even more value. Begin by lying flat on the floor. Extend both arms straight out behind your head with your fingers intertwined, and your arms close to your ears. Tighten your stomach muscles and begin to lift your shoulders off of the floor. Keeping the arms straight, repeat the process for ten to fifteen reps.
2. The “Bicycle” Exercise: This exercise is one of the most effective workouts for sculpting the waist and the six-pack. To begin, lie flat on the floor with your fingers intertwined behind your head. Pull your knees upward toward your chest, and start to lift one shoulder off the floor. Straighten out the right leg while turning the upper body to the left, and bringing the right elbow down toward the left knee. Repeat the process for the opposite side, and complete ten to fifteen reps per side.
3. The Chair Leg Raise: The chair leg raise is quite effective at toning the obliques and the abdominal muscles. This exercise requires the use of a firm, steady chair (such as an arm chair that has padding), and can produce results similar to those that can be achieved with expensive equipment. Start by standing on the chair and holding firmly on to the arms to support your upper body. Press your back firmly against the back of the chair, tighten your stomach muscles, and raise your knees upward toward your chest. Keep your back as straight as possible, and try to refrain from swinging your legs. You will only work the muscles by pulling upward, not swinging. Then lower your legs back down, and repeat the process in sets of three for ten to fifteen reps. If your chair is not extremely steady, place the back of the chair firmly against a wall for extra support before starting the exercise.
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