Effective Ab Exercises

Whether you’re talking about a sculpted six-pack or an hourglass figure, the ab muscles play a vital role in keeping us looking – and feeling – good. The abdominal muscles exercises are important at maintaining good core strength training.  But keeping them in tip-top condition can be thwarting. The muscles we referenceto as the abs, or “abs,” are actually a group of six muscles that extend from the spin around the sides to the front of the body. And although a well-toned set of abs can make us look good in even the most form-fitting attire, keeping these muscles fit also plays a critical role in maintaining good posture, preventing back pain, and even easement breathing.The key to an productive abdominal training program is to devise a routine that tones and strengthens all six muscles, and to perform those exercises in good order.

 

Exercise routine

The following exercise routine can form the basics of a comprehensive training program that will tone and strengthen all six muscles of the abdomen, improving your posture, strengthening your back, and whittling and defining your waist and stomach.

The Bicycle
· Lie flat on your back; braid your fingers behind your head
· Bring your knees toward your chest and raise your shoulders off the floor
· Straighten out your right leg and bring your left elbow joint toward your right knee
· Switch sides and repeat, in a “pedaling” motion
· Continue changing sides for 10 to 15 reps

Vertical leg crunch
· Lie flat on your back and stretch your legs vertical, crossing them lightly at the ankles; arms at your sides
· Squeeze your abdominals and lift your shoulder blades off the floor
· Keeping your legs still, contract your abdominasl and imagine bringing your spine up to meet your belly button
· Relax your abs and lower your shoulder blades
· Repeat for 10 to 15 reps

Long arm crunch
· Lie flat on your back with your knees bent and extend your arms straight out over your head, with elbows at your ears; clasp your hands
· Contract your ab muscles and slowly lift your shoulder blades off the ground
· Keeping your abdominals contracted, slowly drop your shoulder blades to the floor· Repeat for 10 to 15 reps

Get the most out of your routine by focusing on the muscles as you work them, squeezing them gently as they contract to reproduce the effect of the training. And use a mat or folded towel to cushion your back.