The Best Ab Exercises
Are you trying to achieve six pack abs? In order to do so, you'll need a combination of abdominal exercises, cardiovascular exercises, and a proper diet. Combining these elements properly will make all the difference in your abs, and these abdominal exercises will help you to get the washboard abs you're dreaming of.
The Most Effective Ab Exercises:
1. The Vertical Crunch
To perform this exercise, lie on your back and stretch your legs vertically up towards the ceiling. Put your hands behind your head, and, contracting your ab muscles, bring your shoulders up, forming your torso into a “u” shape. You can also hold this position for a few seconds at a time if you want.
2. The Reverse Crunch
Reverse crunches help to work your obliques and targets your lower abs. The best way to perform this exercise is to place an exercise ball underneath your knees. As you contract your abs, lift your hips off of the floor, stretching your legs toward the ceiling.
3. The Plank
To perform the plank, first lie on your stomach on the floor or an exercise mat, resting on your forearms, palms flat. Push up on your elbows and toes, keeping your back flat and your bottom tucked in. Hold this position, then repeat. Try holding the position for several seconds one or two times, then longer. Alternate between holding the position for a few seconds and up to twenty seconds.
4. Bicycle
This exercise targets the obliques and the rectus abdominus muscles. Lie on your back on the floor or exercise mat, putting your fingers behind your head. Stretch alternate legs out at a 45 degree angle, rotating them in a pedaling motion similar to riding a bicycle. You should feel some burning in your abdominal muscles during this exercise. This means that it is working.
5. The Exercise Ball Crunch
This exercise is performed in the same manner as a normal crunch, but uses an exercise ball to provide extra resistance. Hold the exercise ball close to your chest to start out, then as you get better at it, move the extra weight higher up until eventually you are holding it above your head. These crunches are one of the top exercises for washboard abs.
If you're struggling with your appearance and want to achieve flat, washboard abs, incorporating these exercises into your workout routine will help you to meet your goal. Combining the exercises listed above with 30-45 minutes of cardio and a balanced diet is a great first step towards achieving the flat stomach that you've been dreaming of.
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