On today's episode of XHIT, fitness trainer Rebecca-Louise shows you the best ab exercises to flatten your stomach! Remember, always mix up your workout to see better results lose weight quickly! This ab workout will help you burn fat and get your six pack started for the summer! Follow along and let us know what you thought.
When it comes to overall fitness, both men and women focus on the rectus abdominis muscle group or as they are more commonly referred to, the “abs.” The goal with doing core exercises for this muscle group is the development of a six pack. In conjunction with these ab exercises, specific exercises are performed in order to develop the waist muscles or obliques as they are technically referred to. There are numerous exercises you can do to develop six pack abs but the following are the core exercises we recommend.
The bicycle exercise – this is probably one of the most effective exercises to perform for rapidly developing your abdominal muscles. To do this exercise, lie with your back pressed flat against the floor and place your hands on the sides of your head. Raise the knees until they are at a 45° angle to the floor and then mimic a bicycle pedaling motion. While pedaling you want to touch your left knee with your right elbow and your right knee to your left elbow in alternating fashion. Make sure that your breathing is even and relaxed throughout the exercise.
Leg raises using a Captain's Chair- this exercise also enables you to tone up your core and develop your abs quickly. It is also considered as the second most effective exercise for developing them. Additionally, there are a number of exercises you can perform using a Captain's Chair, which is a wall-mounted rack that has padded armrests and allows your legs to hang free off the ground. These are typically found in most fitness centers, gyms, and health clubs. You want to be careful not to arch your back or swing the legs when exercising. The key is to lift the legs while bending the knees until the lower legs form a 90° angle with the thighs.
Crunches with an exercise ball- exercise balls have always been considered an excellent workout tool, especially for ab crunches. This is considered a more effective crunching exercise because the abs do more work compared to ordinary crunches that you do lying on the floor. You position your lower back against the ball by lying on it. You can cross your arms at the chest or place them at the sides of your head. As you begin curling up be sure to keep the exercise ball stable.
Vertical leg crunches- another fairly effective ab exercise is the vertical leg crunch. Begin by lying flat on the floor and then lift your outstretched legs until they are positioned at a 90° angle to your torso. You can place your hands on the sides of the floor or lay them outstretched and flat on the floor for more support. You want to lift your shoulder blades off the floor as if you are attempting to touch your chest to your feet. Make sure that you keep the legs straight up in a fixed position while performing this exercise.
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