Best Abdominal Exercises At Home
A common goal for
both men and woman is to have a trim abdominal area and, even better, to have the abdominal muscles showing. To
reach this goal does require some dedication and determination and both a well thought out exercise plan and a good
diet.
Most people in fact do have reasonable abdominal muscles because they are required to support
the torso area. The problem is in getting them seen beneath the body fat that is often stored in this area. This
is a particular problem with men who tend to store excess calories as belly fat.
If you can reduce total body fat to an acceptable level and make use of some of the best
abdominal exercises at home then you will have abdominal muscles that you can be proud of. Diet is an extremely
important component, maybe as much as 90%, in being able to show off your abs, but then you need muscles to
show.
Best Abdominal Exercises At Home #1
The abdominal crunch is one of the most established exercises for the
abs but it needs to be done correctly to avoid the possibility of back injury. If you can find a bare area of
carpet lie down on your back with knees slightly bent. Use your hands to support your neck but avoid pulling on
your neck at all times. Contract your stomach muscles while leaving your lower back on the floor. Raise your
shoulders off the floor, while looking towards the ceiling, and hold for several seconds.
Slowly release
but maintain a contraction on the abs before lifting up again. Repeat this for 15-20 reps. This can be done more
slowly to increase the work on the abs, or a weight could be placed on the chest as you get
stronger.
Best Abdominal Exercises At Home
#2
The tummy tuck can be done anywhere, whether at work or home, even while watching TV. Sit
upright in a chair or on a seat with your back supported, breathe out and contract your stomach muscles. Hold
for 4 or 5 seconds, release and repeat.
Best
Abdominal Exercises At Home #3
While still
sitting on the seat, following #2, sit upright and place your hands by your side. Lean forward a little while
maintaining a straight back, and then lift the legs to form a V shape. Hold this position for 10-15 seconds and
repeat 5 times.
Best
Abdominal Exercises At Home #4
For the
abdominal bicycle crunch lie back down on the carpet, in the same position as the abdominal crunch. With your
head supported raise both legs slightly off the floor.
Lift one knee and the opposite elbow towards each other, hold and release. Repeat on the other side, alternating
for 15 repetitions.
Best
Abdominal Exercises At Home #5
The reverse
crunch begins again with you lying on your back on the carpet, but this time with your hands down by your sides.
Lift and bend your legs towards your chest, hold for a few seconds and release. To increase the intensity you can
lift your tailbone from the floor.
Best Abdominal Exercises At Home
#6
Stay down on the ground, but this time place your legs up on a chair, beginning with them at a
right angle to your body. This exercise involves straightening your body and lifting your back from the floor.
Hold this position for 10 seconds at the beginning increasing up to a minute as you get
stronger.
Best Abdominal Exercises At Home
#7
Maintain your position on the floor with hands by your sides, or slightly under your buttocks
for support. Raise your legs a few inches off the ground, hold, and release. Repeat for 15-20
repetitions.
By following this program 3-4 times per week you will soon have abdominal muscles that you are
proud of both because they look good and because you will have developed essential core strength.
|