Top 10 Ab Workouts – Part 1
When you think of the abs, think of them as the main core of the muscle system. They act as the foundation of your upper body and their strength is key for a healthy and proper workout. Here’s a list of 10 exercises for effective ab workout routine that creates a strong core of six pack abs.
- Bicycle Exercise
Start by lying on the floor with the lower back flat pressed to it. Place your hands behind your ears. Position the legs about in an angle of 45 degrees above the floor and slowly start moving your feet as if you are pedaling a bicycle. Make the left elbow touch your right knee and the right elbow touch your left knee. Keep a relaxed breathing through out the exercise. Do 2 sets of 60 seconds.
- Captain’s Chair Leg Raise
The Captain’s chair is a rack with padded arms that most gyms have. This is a workout in which the upper body is kept firmly still, while the legs are hanging freely. Move your legs up to bring the body in the position of the letter L. Start with the knees bent for an intense burn. Start with 3 sets of 10 reps. If you can swing it, do 12-16 repeats and reap the rewards.
- Exercise Ball Crunch
The Exercise Ball gives no rests for the abs, because the abs muscles are important for maintaining balance on the ball. Sit on the ball by centering your lower back on it. Place the hands behind your head and crouch the upper body forward toward your hips. If you feel off balance, place the hands on your chest. As you do the exercise, the abs will also keep the body stable. Do 1-3 sets with 12-16 reps. This is a great six pack builder!
- Vertical Leg Crunch
Lie on the floor, lift your legs up and cross your knees. Lift the shoulders like you are trying to reach your feet. This will tighten the abs and tighten you hip muscles as well!. Do 1-3 sets with 12-16 reps.
- Torso Track
Remember that old thing from the infomercials? Well, it turns out that it actually is a heck of an ab builder. The reason it’s not on sale is that the people who bought it wanted a shortcut to six pack abs and you know that can’t happen. So, grab a Torso Track by the handles and pull backwards without holding your breath; then move forward and exhale. If you feel any back pain that means you’ve gone too far. This movement is fully made by contracting the abs. Do as many as you can – this exercise will help you achieve six pack abs and will build you lower back muscles and core to help make you super strong.
We’ll finish off this article in Part 2 soon!