If you’re looking for information on abdominal exercises, chances are you have one goal in mind: a set of six pack abs. Everyone wants to look good at the beach, and having a flat, toned stomach is definitely something you want to have before you put on that bikini or swimsuit. So what ab exercises should you be doing if you want great abs?
1) Standard crunch – The old favorite, crunches are the go-to exercise for anyone wanting to get toned abs. Lie on your back, bend your legs at the knees to a comfortable angle, cross your arms over your chest, and crunch your torso forward as far as you can. Do the crunches slowly for maximum results. Don’t go like a jackhammer – back and forth, back and forth, as fast as you can – but rather count to 4 on the way up and the way down. This will increase the work the muscles have to do.
2) Myotatic crunch – This exercise is described in Tim Ferriss’s book, The 4 Hour Body. He says that it got him results in just 3 weeks. Not bad!
The goal of the myotatic crunch is to work your ab muscles through their entire range of motion, instead of just part of the range of motion like the standard crunch does. To do this exercise, you need a Bosu ball, which is essentially half of a yoga ball that has been attached to a plastic base. If you don’t have access to a Bosu ball, you can roll up some towels or use a couch cushion.
To do the exercise, you put your bottom on the ground at the base of the ball, and lean backwards over the ball as far as you can. Then crunch your torso up and over the ball, maintaining your balance carefully, and then go back down. Again, the goal is to go slowly and in a controlled fashion. Not only will this work your abs more, but going too fast is a great way to fall off the ball!
3) Lower Abs Leg Lift – To target your lower abs, you’ll need either a pull-up bar, or a dip station at your gym. Using either device, support your weight with your arms, either by hanging or lifting yourself, and then raise your legs at a 90 degree angle to your body. Raise them until they are perpendicular to your body, and then lower them Count to 4 on the way up and down.
If you need an easier version of this exercise, you can bend your legs at the knee as you raise them. This will lessen the weight you are trying to lift, and make the work easier.