It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. Some of the leanest females that I've trained are the ones that aren't afraid to work hard with the weights.
Many people spend way too much time with slow cardio exercise. I've found that interval training gives great result's. Life is way too busy to waste time!
5 Top Abdominal Exercises
It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. Some of the leanest females that I've trained are the ones that aren't afraid to work hard with the weights.
Many people spend way too much time with slow cardio exercise. I've found that interval training gives great result's. Life is way too busy to waste time!
5 Top Abdominal Exercises
#1 Long Arm Crunch
This exercise targets the upper portion of the rectus abdominis.
*Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
* Contract the abs and lift the shoulder blades off the floor.
* Lower and repeat for 12-16 reps.Exercise
#2 Reverse Crunch
*Lie on the floor and place hands on the floor or behind the head.
* Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
* Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
* Lower and repeat for 12-16 reps.
* It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Exercise #3 Full Vertical Crunch
* Lie on your back and extend the legs up towards the ceiling.
* Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
* At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
* Lower down and repeat for 12-16 reps.
Exercise #4 Criss Cross
*Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
* Contract the abs and lift the shoulder blades off the floor.
* Lower and repeat for 12-16 reps.Exercise
#2 Reverse Crunch
*Lie on the floor and place hands on the floor or behind the head.
* Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
* Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
* Lower and repeat for 12-16 reps.
* It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
Exercise #3 Full Vertical Crunch
* Lie on your back and extend the legs up towards the ceiling.
* Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
* At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
* Lower down and repeat for 12-16 reps.
Exercise #4 Criss Cross
The BicycleThis exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).
* Lie face up on the floor and lace your fingers behind your head.
* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
* Switch sides, bringing the right elbow towards the left knee.
* Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Exercise #5 Plank on Elbows and Toes
Exercise #5 Plank on Elbows and Toes
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
* Lie face down on mat resting on the forearms, palms flat on the floor.
*Push off the floor, raising up onto toes and resting on the elbows.
* Keep your back flat, in a straight line from head to heels.
* Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
* Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Remember to train the abdominals as you would any other muscle group- with at least 24 hours of rest in between. Although these abdominal exercises are wonderful for strengthening the abdominals they won't necessarily get rid of the fat tissue. Make sure to eat healthy and perform a variety of cardiovascular activity to enhance the abdominal exercises above. Drink Plenty Of Water!
It takes a healthy diet, strength training and cardio to remove the layers of fat to show off your abs.
* Lie face down on mat resting on the forearms, palms flat on the floor.
*Push off the floor, raising up onto toes and resting on the elbows.
* Keep your back flat, in a straight line from head to heels.
* Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
* Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Remember to train the abdominals as you would any other muscle group- with at least 24 hours of rest in between. Although these abdominal exercises are wonderful for strengthening the abdominals they won't necessarily get rid of the fat tissue. Make sure to eat healthy and perform a variety of cardiovascular activity to enhance the abdominal exercises above. Drink Plenty Of Water!
It takes a healthy diet, strength training and cardio to remove the layers of fat to show off your abs.
How to strengthen your core! The 5 Most Effective Abdominal Exercises!
Reviewed by sania
Published :
Rating : 4.5
Published :
Rating : 4.5
