Abdominal Workouts At Home
Abdominal workouts are what strengthen your abs and give you a lean,
toned stomach. You can always do such a workout at the gym, but there are
great abdominal
workouts you can do at home even if you do not own exercise
equipment.
In order to get a leaner, more toned stomach, you must commit to working out
for fifteen minutes everyday. In order for you abs to get that “six pack”
look, you must lose enough weight for your abdominal muscles to show through
your stomach. If you are overweight, stomach crunches and sit ups are not
going to help you unless you incorporate them with a healthy diet and cardio
exercises so you can burn calories and excess fat. Remember that there are
many different muscle groups and you must do a variety of exercises in order
to exercise each one. Make sure you rest between each set of exercises and
stretch before and after you workout. Stretching helps prevent injuries and
maintains your body’s flexibility.
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Abdominal crunches, sit-ups, the plank position, leg raises, and “the
bicycle” are all abdominal workouts that you can do by yourself at home or
on a mat in the gym.
To do abdominal crunches lie on your back and bend your knees with your feet
flat on the floor. Fold your arms across your chest and use your abdominal
muscles to lift your head, neck and upper body and then release back to the
starting position. Repeat the exercise until you feel your ab muscles burn.
Take a rest, and then try again for another set. If you find that your neck
is hurting then you are doing this exercise incorrectly.
Classic sit-ups also require you to lie on your back with your knees bent.
Place your hands behind your head and use your abdominal muscles to lift
your entire upper body until you are in a sitting position. Carefully roll
back down to lying on the floor. Repeat this exercise until you feel your
muscle burn and then rest before you do another set.
Lie on your stomach to do the plank position. Place your hands under your
shoulders and lift your body up so only your hands and toes are touching the
ground. Keep your body in a straight, diagonal line. Hold this position for
about ten to twenty seconds and then slowly return to the starting position.
Rest for about thirty seconds before you try again. If lifting yourself with
your hands is too difficult try using your entire forearm instead until you
are strong enough to use your hands.
To do leg raises, lie on your back and raise your legs to a ninety degree
angle. Slowly lower your legs towards the floor, do not rush this exercise,
it is more important to do slow, controlled movements. When you feel the
burning in your lower abdominals, raise your legs back to a ninety degree
angle and try again.
“The bicycle” exercise works your oblique and lower abdominal muscles. Lie
on your back on the floor. Bend your knees at ninety degree angles. Place
your hands behind your head and gently lift your head and upper body. Reach
your left elbow and your right knee toward each other. As you bring your
elbow and knee away from each other, reach the opposite knee and elbow
toward each other. Keep doing this until you feel a burn and then rest
before starting again.
Remember to do each of these exercises so you can work all of your stomach
muscles and commit at least fifteen minutes everyday to doing abdominal
workouts.
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