3 BEST AB Exercises

The 3 best abdominal exercises for getting six pack abs:

1. Bicycle maneuver Click here for details
   


2. Captain's chair Click here for details
   


3. Ball Crunch Exercise Click here for details
   

Plank Exercise for Abs

The Plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Resting on the forearms lie with your face down and palms flat on the floor.


2. Resting on the elbows, push yourself off the floor by raising up onto toes.


3. Keep your body in a straight line from head to heels and your back flat.


4. Contract your abs to prevent your rear end from sticking up in the air and tilt your pelvis.


5. Be in this position for 20 to 60 seconds, lower down and repeat this for 3-5 reps.

Full Vertical Crunch Exercise for Abs

In Full verticul crunch exercise, you work the abs by involving the upper and lower body. To do it right:

1. Extend the legs up towards the ceiling by lying down on your back.


2. Contract your abs to lift the shoulder blades off the floor by placing hands behind your head and lightly cupping it.


3. Create a 'U' shape with the torso by pressng the heels towards the ceiling simultaneously while you are raising your shoulders.


4. Lower down and repeat this movement for 12-16 reps.

Reverse Crunch Exercise for Abs

Reverse crunches is for the lower abs but, the rectus abdominis (six pack) is one long muscle, so you will find the effect from upper to lower abs. To do this exercise correctly:

1. Lying on the floor, place your hands on the floor.


2. With feet together, Lift your knees off the floor and bring them towards the chest until they're bent to 90 degrees.


3. Curl the hips off the floor as if trying reach ceiling with your legs. Make sure you contract the abs before doing.


4. Lower down and repeat for 12-16 reps.


5. Since it is a very small movement, try to use your abs to lift your hips. Do not swing your legs while doing this exercise instead keep them still.

Long Arm Crunch Exercise for Abs

This variation of ab exercise emphasizes the upper part of the abs. To do it right:

1. Lying on the mat/ground, stretch your arms straight behind the head with hands clasped so that the arms are next to the ears.


2. Lift the shoulder blades off the floor. Make sure you contract your abs before lifting up.


3. Lower youself and repeat the exercise 12-16 reps.

Vertical Leg Crunches Exercise for Abs

The vertical leg crunches is another effective way for getting six pack abs and perfect obliques. To do it right:

1. Extend the legs straight up with knees crossed and lie face up on the fllor.


2. Contract the abs and lift the shoulder blades from the floor, and try to take your chest towards your feet.


3. Keep the legs in a fixed position and bring your belly button towards your spine at the top of the movement.


4. Lower down and repeat the exercise for 12-16 reps.

Captain's Chair exercise for Abs

The captain's chair is the second most effective move for the six pack ab muscles as well as the obliques and it can be found in most of the health clubs and gymnasiums. To do this exercise:

1. Stand on chair, grip handholds and stabilize your upper body.


2. Contract the abs, press your back against the pad, raise the legs and lift knees towards your chest.


3. Remember to breathe smoothly and make sure you keep your back straight without bending it.


4. Slowly get your legs down. Do 12-16 repetitions of this exercise.

Ball Crunch exercise for Abs

The ball crunch is an excellent exercise to strengthen your abs working the six pack. To do it right:

1. With the ball resting under your mid/lower back, lie with your face up.
   


2. Place your arms behind your head or cross them over your chest.
   


3. Contract your abs and lift your torso off the exercise ball.
   


4. Keeping the ball stable making sure that it is not rolling slowly curl up.
   


5. Now lower back down, repeat this exercise for 12-16 reps.
   

Bicycle Exercise for Abs

Bicycle exercise is the best exercise to target the 'six pack' and obliques (the waist). To do this exercise :

1. Place your fingers behind your head and Lie face up on the floor.


2. Bring your knees towards the chest and lift the shoulder blades off the ground without pulling on the neck.


3. Straighten your left leg to about a 45-degree angle from the ground and simultaneously turn the upper body to the right bringing the left elbow towards the right knee.


4. Repeat the same on the other sides, bringing the right elbow towards the left knee.


5. Continue these repetitions in a 'pedaling' motion for 12-16 reps.

Exercises to tone your Lower Abs

Flabby lower abs are a nagging problem for most of us and to get rid of it one must exercise. Nothing else helps, not even a starvation diet. There are a few basic steps one must do everyday. Remember, if you lift the leg too high or way far behind, the strain will be transferred onto the middle abs. Extend the leg too far out and you will risk injuring your back. Hence, do it with care.

1. Reverse sit-ups Lie on the floor, with palms under your lower back to avoid the arch. Lift the legs and bend the knee till your legs are at a right angle. From this point move your knees towards your chest maintaining the same right angle, till your waist lifts off the floor. (Not more than 4-6 inches). Hold for a count and return to starting position. Do 3 sets of 25 reps each. Hold a medicine ball between the knees for more strain.

2. Alternate leg raisers Extend your legs till the knees are almost locked out, with toes pointing forward. Lift one leg till it is almost vertical holding the other leg a little above the floor always for a good stretch in the lower abs. Alternate the same movement with the other leg. Do 3 sets of 30 reps each.

3. Scissors Here the starting position is the same as in the above exercise. The only difference is that instead of moving the legs in a vertical position, here we do a criss-cross with the legs alternating the left over the right and vice versa.

Do 3 sets of 30 reps each. One can use ankle weights or an inclined abdomen bench for more strain. Always exhale from the mouth while lifting the leg for a better flex and best results.

Note: People suffering from a lower back problem must consult a doctor before doing these exercises.

Simple Ways to own a Six-Pack Abdomen

Simple measures to be taken to control belly.

Good Cuppa
Dandelion tea a few times in a day is good to have a flat stomach. Dandelion's bitter compounds reduce water retention and spruce up digestion. It also acts as mild laxative, helping you to clean your system effectively.

Ball Game
We dont have to play any games :). Sitting on an exercise ball is one of the easiest ways to tone your abs. You could do this at your desk while working or while watching TV at home. Do this for a fortnight and you will definately find the difference. You could also do some crunches on the ball but make sure that you balance yourself well before you start off. If you are not comfortable with the crunches on the ball, you can always do it on the floor. Remember crunches is really effective exercise for those who are having beer belly.

Take The Stairs
Next time you head towards the lift, turn back think of your belly and take good old stairs. Climbing makes your stomach muscles work harder. The result, a flat tummmy that makes you look leaner. Running and Skipping are also a very good exercises. They not only work on your stomach but also improve your stamina.

Yoga to the Rescue
Experts recommend yoga is great way to cut flab around the tummy. Also yoga gives you a good posture.