I know you've tried day in and day out to work out for those
rock-hard abs you see on reality shows every day. Been there, done that.
But did you know that your approach may not be getting you where you
need to go?
Too many gym rats will try to tell you how to do
exercises for abs to attain optimum results, but unfortunately, many of
them have been doing them wrong for years too. The fact is that so many
of us are given bad information through people who mean well, but lack
the experience necessary to provide sound advice that will net the
results you demand.
Take the humble "crunch" for example (the best abs exercise). You put your knees up, hands behind your head, and you contract your abs so you're in a folded position, then release. You've been doing it this way for years. You've seen other people do it. Heck, even your high school gym teacher did it this way. Wrong answer.
When your mind is not focused on the muscle you're working, too many other muscles are put to work to support the exercise you're doing. When you contract your abdominal muscle for your crunch, too often people get tired at the end of the set as lactic acid builds up in the muscles. You then begin to pull your head toward your knees with your arms instead of using your abdominals to perform the movement. This puts additional strain on your neck and vertebrae, which of course can lead to not only serious injury, but pudgy doughboy abs because they're not worked to their capacity.
Correct form of the correct exercises for abs unlocks the door to that washboard mid-section you've been working so hard to achieve. When you perform any abdominal exercise, you should do your best to relax any other muscles that are not involved in the exercise. Then, focus your attention on your abs directly. Feel them contract. Feel the abs working. Feel the power of your abs taking shape with every contraction. Concentrate your exercise for flat abs. No other muscles in your body should be used contracted to do the work your abs should be doing.
You can always get foolproof results with correct form, correct exercise, and correct quantity. Here are the 5 top ab exercises that will make your midsection pop.
1. Crunches. No surprises here, this classic is still one of the top ab exercises. When you're laying on the ground, place your fingertips lightly behind your ears so you're not using your arms. This exercise can be done with knees up or feet on the ground (feet on the ground focuses on lower abdominal). When contracting, focus at a point on the ceiling and make-believe you're pulling your eyes toward that point. That way, the movement strictly uses the abdominal muscles. 10 reps.
2. Supinated Bicycle. One of the best exercises for a flat stomach. Fingertips behind the ears. Knees up. Touch your right elbow to your left knee with the right knee extended. Alternate the movement. Count 1 every time your elbows touch your knee for 20 reps (a total of 10 alternating).
3. Leg Pull-In. On your back, tuck your arms under your lower back with palms flat on the ground. Heels 6 inches off the ground. Lift your knees as close to your chest as possible, then extend back to the original 6 inches position. Make sure your heels don't touch the floor! Count 10 for this exercise. Hands down one of the finest exercises for abs.
4. Ab Pull-Downs. One of my favorite exercises for abs because it's one of the few ab exercises with weights. On the lat pull-down machines, kneel down with the cable above your head (this requires a special grip on the lat machine - most gyms these days have them). Tilt your torso about 45 degrees and have your grips right above your head. Contract your abs for one rep. It's okay to use your arms a little, but make sure your focus is on the abdominals. 10 reps. Ab exercises with weights allows you to adjust to your own level of fitness.
5. Ab Wheel. Most gyms are now equipped with them. If not, they're very cheap and they provide the finest exercise for flat abs. It's a wheel with handles through the axle. Get on your knees and grip the handles in front of you. Use the wheel to extend your body out in front of you (keep you back straight), then you contract back to the kneeling position. Champions can do 10 or more of these, but if you're new to it, start with 5 reps. You will feel it!
Exercises for abs can net fine results, but if you're not committing to a "6-pack" lifestyle, don't expect "6-pack" results. Even the best exercises for a flat stomach can't outdo bad lifestyle choices. In addition to bad form, the foods you're eating may be keeping you from achieving abs that pop, and the answers may surprise you.
Read More:
♦ 7 Homemade Detox Drinks for... ♦ 16 Simple Tweaks To Help You Lose Weight
Take the humble "crunch" for example (the best abs exercise). You put your knees up, hands behind your head, and you contract your abs so you're in a folded position, then release. You've been doing it this way for years. You've seen other people do it. Heck, even your high school gym teacher did it this way. Wrong answer.
When your mind is not focused on the muscle you're working, too many other muscles are put to work to support the exercise you're doing. When you contract your abdominal muscle for your crunch, too often people get tired at the end of the set as lactic acid builds up in the muscles. You then begin to pull your head toward your knees with your arms instead of using your abdominals to perform the movement. This puts additional strain on your neck and vertebrae, which of course can lead to not only serious injury, but pudgy doughboy abs because they're not worked to their capacity.
Correct form of the correct exercises for abs unlocks the door to that washboard mid-section you've been working so hard to achieve. When you perform any abdominal exercise, you should do your best to relax any other muscles that are not involved in the exercise. Then, focus your attention on your abs directly. Feel them contract. Feel the abs working. Feel the power of your abs taking shape with every contraction. Concentrate your exercise for flat abs. No other muscles in your body should be used contracted to do the work your abs should be doing.
You can always get foolproof results with correct form, correct exercise, and correct quantity. Here are the 5 top ab exercises that will make your midsection pop.
1. Crunches. No surprises here, this classic is still one of the top ab exercises. When you're laying on the ground, place your fingertips lightly behind your ears so you're not using your arms. This exercise can be done with knees up or feet on the ground (feet on the ground focuses on lower abdominal). When contracting, focus at a point on the ceiling and make-believe you're pulling your eyes toward that point. That way, the movement strictly uses the abdominal muscles. 10 reps.
2. Supinated Bicycle. One of the best exercises for a flat stomach. Fingertips behind the ears. Knees up. Touch your right elbow to your left knee with the right knee extended. Alternate the movement. Count 1 every time your elbows touch your knee for 20 reps (a total of 10 alternating).
3. Leg Pull-In. On your back, tuck your arms under your lower back with palms flat on the ground. Heels 6 inches off the ground. Lift your knees as close to your chest as possible, then extend back to the original 6 inches position. Make sure your heels don't touch the floor! Count 10 for this exercise. Hands down one of the finest exercises for abs.
4. Ab Pull-Downs. One of my favorite exercises for abs because it's one of the few ab exercises with weights. On the lat pull-down machines, kneel down with the cable above your head (this requires a special grip on the lat machine - most gyms these days have them). Tilt your torso about 45 degrees and have your grips right above your head. Contract your abs for one rep. It's okay to use your arms a little, but make sure your focus is on the abdominals. 10 reps. Ab exercises with weights allows you to adjust to your own level of fitness.
5. Ab Wheel. Most gyms are now equipped with them. If not, they're very cheap and they provide the finest exercise for flat abs. It's a wheel with handles through the axle. Get on your knees and grip the handles in front of you. Use the wheel to extend your body out in front of you (keep you back straight), then you contract back to the kneeling position. Champions can do 10 or more of these, but if you're new to it, start with 5 reps. You will feel it!
Exercises for abs can net fine results, but if you're not committing to a "6-pack" lifestyle, don't expect "6-pack" results. Even the best exercises for a flat stomach can't outdo bad lifestyle choices. In addition to bad form, the foods you're eating may be keeping you from achieving abs that pop, and the answers may surprise you.
Read More:
♦ 7 Homemade Detox Drinks for... ♦ 16 Simple Tweaks To Help You Lose Weight