The final step to achieving your goals is spending time effectively exercising your abdominals. As previously mentioned, simply doing only ab crunches will not give you results, you must combine a number of different exercises for maximum results.
You should exercise the lower abs before the upper abs and do any twisting upper ab movements before straight upper ab ones.
Since you abs are a muscle, you should train them like any other muscle but remember to have plenty of rest in between to allow them to grow.
. Lying Leg Raises - works the LOWER half of your abs.
1. Lie on your back with your
hands, palms down under your buttocks. Raise your legs about 30cm
(12") off the floor and hold them there for a few seconds (you can
change the length of time as your abs get stronger).
2. Return you legs down towards the floor but
DO NOT let your legs touch the ground.
3. Repeat this until you cannot do anymore.
Overtime you will be able to do more, for longer!)
Note: The images above suggest you can raise your legs
vertically. This is also an effective exercises for your upper abs.
. Hanging Knee Raises- works the LOWER half of your abs.
You need a chin-up bar or something you can hang from for this.
1. Grab the bar with both hands with a grip a bit
wider than your shoulders and cross your ankles.
2. Bring your knees up to your chest (or as close
as you can get).
3. Pause at the top of the movement for a second
(you can increase this as your abs become stronger) and then slowly
lower your knees by relaxing your abs. Don't lower your legs all the
way.
4. Repeat the movement using just your abs to raise
your knees.
This exercises involves balance, which will improve as you practise more. Make sure that you don't start swinging. You want your abs to do the work, not momentum.
. The AB Crunch - works the UPPER half of your abs.
1. Lie down on the floor on your back and bend
your knees, placing your hands behind your head or across your
chest. Lie on an exercise mat rather than a hard floor to prevent
back strain.
2. Position your feet as wide as your hips and
place your hands behind your head so that your thumbs are tucked
behind your ears
3. Curl up and forward so that your head, neck and
shoulder blades lift off the floor. Make sure you're not pulling
your head forward with your hands. If your chin is making contact
with your chest, the abdominal muscles aren't being used in the
exercise.
4. Pause for a moment. Lift your head up enough so
that your middle and lower back stay on the floor. Squeeze your
abdominals as you pause.
5. Slowly lower your head, neck and shoulder blades
to starting position. Remember to keep your knees bent, your feet in
the same position and your back straight throughout the entire
exercise
. 1/4 Crunches - works the UPPER half of your abs.
This exercise is the same as an ab crunch except that you raise your shoulder up, instead of pulling them toward your pelvis.
Can you build muscle and lose fat at the same time? FIND OUT!