Those 10 sit-ups during the week really do not make a difference. You will have to do a little more for a nice summer belly. These 8 abdominal exercises take all your abdominal muscles.
You have a fat blubber belly in no time. It is the place where fat settles first. But the body part where fat is difficult to train away. With a diet you can not reach a tight stomach. You will have to do abdominal exercises at least every day in combination with proper nutrition and cardio. Only then will you see a remarkable result. Make a good start by starting these abdominal exercises.
Abdominal Exercise 1: Tighten abdominal muscles
Whether you're at work or watching your favorite TV show. Tighten your abdominal muscles if at all possible. Put up whipping music and you even forget that you are training your stomach. Tightening your abdomen is not the most effective abdominal exercise there is, but it is a good start and can be performed during all kinds of work.
Abdominal Exercise 2: Knee Raise
With the knee raises you train the lower abdominal muscles and your straight abs. Lie on your back, bend one knee, put your foot flat on the floor, keep your other leg stretched on the mat. Lift your upper body off the mat and at the same time bend the stretched leg towards your head. Lower your upper body and stretch your leg again, hold just above the floor. To train your oblique muscles, move your right knee towards your left elbow and vice versa. Always keep your chin up, your elbows out and your eyes fixed to the ceiling. Do not lift your head, but only take the power out of your abdominal muscles.
Abdominal Exercise 3: Crunches
With crunches you train the upper abdominal muscles. You also feed these lying on your back with your feet flat on the ground at shoulder width. Pull your legs up at an angle of about 90 degrees and support your head lightly by supporting it with your fingertips or crossing your arms over your chest and keeping your elbows outwards. This is your starting position. Then lift your upper body a bit (10 cm) towards the ceiling and tighten your abs as much as possible. Hold this position for one second and then slowly return. Do not pull your head up with your hands, but only use your abdominal muscles. Keep your chin up, your eyes to the ceiling and do not put your upper body completely at rest between two crunches. For extra resistance you can put a weight disc on your chest.
Abdominal Exercise 4: Twisted Crunch
Twisted Crunches or twisted crunches for the oblique abdominal muscles perform the same as crunches for the upper abdominal muscles. When you lift your upper body, however, turn your left elbow towards your right knee or your right elbow towards your left knee. Always try to get as close to your knee as possible. Hold this position for a second bag slowly back towards the floor. A second variant is as follows: keep your right hand behind your head, keep your elbow out and tap your left ankle during the lift with your left hand. This of course alternates with your left hand, right ankle and right hand.
Abdominal Exercise 5: Reverse Crunch
The reverse crunches put your lower abdominal muscles to work. You lie on your back and lift your legs upwards until your soles of the feet hit the ceiling imaginary. Make sure your legs and upper body form an angle of 90 degrees. Then lift your buttocks off the floor until your lower back comes off the floor. You hold this position for a second. The strength should come from your abdominal muscles, your legs should stay straight and the rest of your body should not move.
Abdominal Exercise 6: Hanging Knee Raise
For this exercise you have to hang on a bar or staircase. Or use the hanging knee raise device designed for this purpose. Pull your knees up to your chest and let them drop down again. Inhale when retracting and out when stretching. For your oblique abdominal muscles, move both knees slightly to the left or right during the lift.
Abdominal Exercise 7: Seated Twist
The seated twist is an effective exercise for your oblique abdominal muscles. Sit on a bench, grab a rod and put it on your shoulders. Keep your hands apart as far as possible. Turn your shoulders to the right and then to the left again. Make sure that you only move your upper body.
Abdominal Exercise 8: Put raises
Put raises are ideal for your low abdominal muscles. Lie on your back and lift your legs straight into the air. Get the strength out of your abdominal muscles as much as possible. After doing this exercise frequently, the resistance is gone. You can increase leg raises by lying on the end of a bench. Or, at the moment that your legs form a 90 degree angle with your toes, try to hit the ceiling imaginary, without moving your shoulders up.
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Abdominal Exercise 1: Tighten abdominal muscles
Whether you're at work or watching your favorite TV show. Tighten your abdominal muscles if at all possible. Put up whipping music and you even forget that you are training your stomach. Tightening your abdomen is not the most effective abdominal exercise there is, but it is a good start and can be performed during all kinds of work.
Abdominal Exercise 2: Knee Raise
With the knee raises you train the lower abdominal muscles and your straight abs. Lie on your back, bend one knee, put your foot flat on the floor, keep your other leg stretched on the mat. Lift your upper body off the mat and at the same time bend the stretched leg towards your head. Lower your upper body and stretch your leg again, hold just above the floor. To train your oblique muscles, move your right knee towards your left elbow and vice versa. Always keep your chin up, your elbows out and your eyes fixed to the ceiling. Do not lift your head, but only take the power out of your abdominal muscles.
Abdominal Exercise 3: Crunches
With crunches you train the upper abdominal muscles. You also feed these lying on your back with your feet flat on the ground at shoulder width. Pull your legs up at an angle of about 90 degrees and support your head lightly by supporting it with your fingertips or crossing your arms over your chest and keeping your elbows outwards. This is your starting position. Then lift your upper body a bit (10 cm) towards the ceiling and tighten your abs as much as possible. Hold this position for one second and then slowly return. Do not pull your head up with your hands, but only use your abdominal muscles. Keep your chin up, your eyes to the ceiling and do not put your upper body completely at rest between two crunches. For extra resistance you can put a weight disc on your chest.
Abdominal Exercise 4: Twisted Crunch
Twisted Crunches or twisted crunches for the oblique abdominal muscles perform the same as crunches for the upper abdominal muscles. When you lift your upper body, however, turn your left elbow towards your right knee or your right elbow towards your left knee. Always try to get as close to your knee as possible. Hold this position for a second bag slowly back towards the floor. A second variant is as follows: keep your right hand behind your head, keep your elbow out and tap your left ankle during the lift with your left hand. This of course alternates with your left hand, right ankle and right hand.
Abdominal Exercise 5: Reverse Crunch
The reverse crunches put your lower abdominal muscles to work. You lie on your back and lift your legs upwards until your soles of the feet hit the ceiling imaginary. Make sure your legs and upper body form an angle of 90 degrees. Then lift your buttocks off the floor until your lower back comes off the floor. You hold this position for a second. The strength should come from your abdominal muscles, your legs should stay straight and the rest of your body should not move.
Abdominal Exercise 6: Hanging Knee Raise
For this exercise you have to hang on a bar or staircase. Or use the hanging knee raise device designed for this purpose. Pull your knees up to your chest and let them drop down again. Inhale when retracting and out when stretching. For your oblique abdominal muscles, move both knees slightly to the left or right during the lift.
Abdominal Exercise 7: Seated Twist
The seated twist is an effective exercise for your oblique abdominal muscles. Sit on a bench, grab a rod and put it on your shoulders. Keep your hands apart as far as possible. Turn your shoulders to the right and then to the left again. Make sure that you only move your upper body.
Abdominal Exercise 8: Put raises
Put raises are ideal for your low abdominal muscles. Lie on your back and lift your legs straight into the air. Get the strength out of your abdominal muscles as much as possible. After doing this exercise frequently, the resistance is gone. You can increase leg raises by lying on the end of a bench. Or, at the moment that your legs form a 90 degree angle with your toes, try to hit the ceiling imaginary, without moving your shoulders up.
“It is recommended that you look
at some useful information for you. Please click here”
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