You're watching television, and suddenly this commercial comes on with a man or woman, usually half naked, who is proudly showing off his or her abs. As you sit there eating your snacks, you suddenly develop a sour taste. You proceed to the mirror, and suck in your stomach, all the while envisioning what you would look like with six-pack abs. Forlorn, you return to your comfortable couch and continue eating. Sound familiar?
If you are like most people who exercise, it's almost guaranteed that one of the areas you are focusing on most are your abs. To this end, here is a list of the most common forms of exercise that can assist you in reaching that goal.
The Bicycle Exercise: According to one study, this exercise which targets your abdomen and waist is the best way to shape those abs.
The Captain's Chair: Those of you go to the gym regularly will engage in this exercise.
The Exercise Ball: Another great exercise to strengthen the abs.
The Vertical Leg Crunch: Great for abs and waist.
The Torso Track: Mostly used in gyms; this tends to be a hard workout.
The Long Arm Crunch: Designed solely for the upper abs.
The Reverse Crunch: Tiny movements producing large results.
The Full Vertical Crunch: Using your entire body to work the abs.
The Ab Rocker: Relying mostly on the abs to rock back and forth.
The Plank on Elbows and Toes: Designed to build strength to abs and back.
In order for any of these exercises to produce the desired results, it is recommended you exercise two to three days per week. If you are attempting these exercises for the first time, use caution and stop if you experience any pain. The more you work the abs, the more repetitions you will be able to perform comfortable and without risk.
Keep in mind; however, it is always better to seek the advice of a professional trainer. There is one in every gym. If you choose to become a member, a certified trainer will walk you through the gym, explaining each piece of equipment in depth, and demonstrate the proper way to use them. While some gyms are affordable, others sometimes offer a two for one membership.
It is easier to participate when you have a friend or loved one with you, so that you can both lend moral support to each other. It is important to ensure the gym you join has up to date equipment, is well staffed, and can meet your every need.
If you choose to take it upon yourself to exercise on your own, then research the most effective products which offer ease of use; safety, and results. Having flatter abs will not be of any consequence if you hurt your back or any other part of your body in the process.
There are two contrary opinions among the people, about abs crunches. One group of people says that it works in developing a killer six-pack, while other group says that it does not work. The genuine answer to it is that it depends upon many factors such as genetics, stress, slow metabolism, and improper digestion, eating late night, poor posture. If you do not give optimum attention towards these factors and try to exercise your abs for a killer six-pack, you will hardly get any noticeable results. If you have a habit to eat late night, it will result in growth of fat over your abdomen. Still if you try to shape your abdomen by doing abs crunches, then how can you expect to get desired results?
Here are some types of abs crunches, if done regularly along with proper diet, will surely help you in developing a killer six pack.
The Basic Crunch:
The basic crunch is helpful for upper area of the abdomen and abs. The procedure to do the basic abs crunch is as under.
1. First of all lye down on you back.
2. Bend your knees and place your feet on the floor such that toes come near to your hips. This provides support to lower back. Now place your right hand on your left shoulder and left hand on your right shoulder such that both the hands make cross over your chest.
3. Now slowly try to rise up your upper half part of the body, simultaneously pressing your lower back against the floor. Exhale slowly, when you reach the peak of the crunch and when you start to inhale lower your back down slowly.
4. Repeat the above step No. 3 for about 20 to 25 times and take rest for about 1 minute. Then perform the crunches for about 3 to 4 sets by taking rest of 1 minute after every set, this will be sufficient for the day. But remember not to try to do excessive abs crunches in want of quick results, because after doing first 25 to 30 repetitions you will feel lack of energy and most probably you will not perform the crunches correctly.
Initially after doing 20 to 25 controlled and perfect movements you will feel you abs muscles working. If this is not the case then surely you are not performing the movements as ideally required. Your movements should be focused on your middle section, alternatively if your neck feels worked, then you should note that you are not performing the abs crunches properly.
The Reverse Crunch:
Lower portion of abdominal is worked by this exercise.
1. Firstly lie down on your back, place your hand straight along your body, touching the floor and palms facing towards floor.
2. Keep your back and head straight and slowly raise your legs up in the air, slightly bend your knees and cross your legs.
3. Now try to raise your hips off the floor for about 2 inches and try to keep this position without falling down. Stay in this position for 3-4 seconds and perform abs crunches, while keeping your hands, back and neck on the floor.
4. Lastly lower your hips slowly back and try more repetitions, do not forget to take rest of 60 seconds between each set of 20 to 25 abs crunches.
Cable side crunch:
Get the cable to highest position, now grab handle with one hand and rest the other hand on the grabbing hand. Perform crunch only between waist and lower chest, while keeping your arm stationary. The movement caused will be very small. Perform three sets of 10-15 repetitions.
Oblique Decline Crunches:
On a decline bench, lock your feet at the top and lie down inclined. Keep your left hand over left ear and right hand on your right hip. Now slowly raise upper part of your body and twist towards the right. Keep your abs tight and your movement should be controlled and slow. Try to touch your left elbow to your right knee. After that, slowly release your body to the starting position. Now perform similar set on right side.
Oblique Crunches:
Lie down on the floor, bend you knees and keep your feet flat on the floor. Keep your both hands on the back of head and elbows must be projecting outwards. Now perform abs crunches in oblique direction trying to touch your left elbow to your right knee. Slowly come to initial position and repeat.
You can get killer six packs by doing above five abs crunches. But remember if you do not take care of diet, merely doing abs crunches will not give you noticeable results. Also, don't expect the results by tomorrow as it is difficult to burn your well earned belly fat in single day. Just concentrate hard and the day will come when you will have the sexy flat stomach.
Both Patricia Zelkovsky & Chung Leong Yu are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Patricia Zelkovsky has sinced written about articles on various topics from Hoodia, Low Carb Diet and Lose Weight. Patricia has been interested in weight loss & fitness since the early 70's and knows the difference between hype & fact. For daily . Patricia Zelkovsky's top article generates over 18100 views. to your Favourites.
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