Best Abdominal Exercises At Home - expose those abs
Posted: Sunday, February 07, 2010
by Ralph Pedersen
http://www.lose-belly-now.com
A common goal for both men and woman is to have a trim abdominal area and, even better, to have the abdominal muscles showing. Any plan needs some persistence and enthusiasm to succeed, but combined with a high-quality workout and diet you will succeed.
Everyone has abs because they are a key part of our core strength. 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.
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. Move some furniture if required and get down on the floor on your back with the knees raised off the floor just a little. The neck should be held with your hands but not pulled on. Contract your stomach muscles while leaving your lower back on the floor. Lift the shoulders 8-10 inches, but avoid rounding the back, keep the eyes on the ceiling and maintain for a few seconds.
Lower back down while maintaining some tightening of the abdominal muscles and repeat. Redo for maybe 15 or 20 times. If you want to increase the intensity you can contract the abs at a slower rate, or maybe place some weight across your chest.
Best Abdominal Exercises At Home #2
A tummy tuck is a very versatile exercise that you can utilise where-ever you may be . While sitting straight up in a chair with support for you back, draw in the abdominals. Hold for 4 or 5 seconds, release and repeat.
Best Abdominal Exercises At Home #3
This exercise follows straight on from the last, stay upright with arms 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
The abdominal bicycle crunch starts in the same position as the first exercise by being horizontal on the floor. Give your head some support with your hands and then lift both legs from the ground for a few inches. Lift one knee and the opposite elbow towards each other, hold and release. Duplicate this exercise using the alternate side, changing at each repetition.
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. Do this say 20 or so times.
If you can keep with this regime every second day your abs will develop very well. You will look better and have a strong abdominal area that provides good support to your spine.
For lots of other exercise tips and weight loss ideas visit:-
http://www.lose-belly-now.com/best-abdominal-exercises-at-home.php
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