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Three Abdominal Exercises You Must Use For Your Six Pack Abs Plan

A flat belly or a set of washboard abs is part of the idealized figure, and so we consider them sexy.  If anything else, they are a sign of health and concern for one’s well-being.  As such, anyone should know some abdominal exercises and perform them often.

 

In theory, if you want to develop some set of muscles on your body, then you have to focus training on them – it only stands to reason, right?  Here are some abdominal exercises considered to be among the most effective.  Try them out!

 

Captain’s Chair Leg Raise: Funny sort of chair – where do you sit?

 

The captain’s chair leg raise is ranked second among abdominal exercises.  The captain’s chair is an exercise apparatus that looks like an armchair without the seat.  The arms are padded and serve as your main support.  From there, you are to lift your legs off the ground.  Step-by-step:

1.  Stand in between the chair arms and rest your arms on them.  Grip the handholds for stability and leverage.

2.  Set your back against the chair back, and lift your legs by flexing your abs.  Your knees should come up toward your chest. Do not arch your back or swing your legs.

3.  Lower your legs slowly.  Repeat.

Avoid using momentum.  Do it slow and steady.

 

 

Exercise Ball Crunch: A better way of doing the classic.

 

Third amongst abdominal exercises is the exercise ball crunch.  If you know crunches, then this is basically a better way of doing the same thing.  It uses the exercise ball, cushioning you so you don’t end up sore in the bum afterwards.

1.  Set the ball against a wall or corner so it won’t roll about.  Lie on it, with the support under your mid and lower back.

2.  Place your hands behind your head or across your chest, whichever your prefer.

3.  Lift your upper torso by flexing your abs, bringing your chest up and down to your hips.

4.  Slowly return to the lying position.  Repeat.

 

 

Bicycle Exercise: Look, no hands! Or wheels, for the matter.

 

The bicycle exercise will have you mimicking pedaling a bicycle, except there’s no bike to ride on.  You will be pumping your legs in the air while you lie on your back.  To do it, follow these steps:

1.  Lie face up and interlace your fingers behind your head.

2.  Lift your knees and bring them closer to your chest while lifting your shoulder blades.  Do not pull on your neck.

3.  Stretch your left leg out, while bringing your left elbow towards your flexed right knee.

4.  Stretch your right leg while flexing your left leg.  At the same time turn your upper torso the other way and bring your right elbow to your now-flexed left knee.

5.  Repeat these steps, as if pedaling some invisible mid-air bicycle.

This works on your abs because your abs will be pulling up your upper torso, holding your hips steady, and your obliques will be worked out with the twist-and-elbow action. 

The Bicycle exercise is considered the best of all abdominal exercises according to the American Council on Exercise, though it may not look the part. That’s it for the top three abdominal exercises.  Get crunching and feel the burn!

About the Author

Mark Grey,
mark@markfreelance.com