Do you want your abs to look a little more defined? A sexy washboard stomach is desired and admired by all sexes, but most people do not have the appearance. So why not tailor your workouts to target that muscle area? Don’t end up sporting a six pack, something that comes with a good and low body fat percentage, but about you you will be more confident with the added muscle and lowered metabolism. Some of these exercises require equipment, others can only be done with effort. Some will also be “easier” to complete, while others will take some work.
1. Standing Crunch: This is a beginner’s exercise. Stand with your feet about hip-width apart. Bend your knees and bear your shoulders slightly. Contract your abs and tilt your pelvis forward so that your back is now arched. I return to my former state. Now reverse the movement by tilting your pelvis backwards, slightly hooking your hips. Go back and repeat these movements for a few reps.
2. Governor’s Chair: This exercise is great for the “six pack” area and obliques (kidneys). They stand on chairs and hold hands. Press your back against the back pad and lift your legs, contracting them away from you and lifting your knees to your chest. Be careful to keep your back straight and stable. Slowly lower the legs and repeat the exercise.
3. Bicycle: Lie face down on the ground with your toes tucked behind your head. Bring your knees towards your chest and lift your shoulders off the floor without your neck. Straighten the leg to about 45 degrees, while upper body turning the upper body towards the corner to the left, bringing the right elbow towards the left knee. Bend to the side, bringing the left elbow towards the right knee. Just continue pedaling for a few repetitions.
4. Torso Track: It is a more difficult exercise. Be careful when you do the movements, as you can easily injure your back with this workout technique. Grasp the handle of the Torso Track and remove the interior. Do not breathe. Exhale and slide as far as you can comfortably. If you can feel it on your back, you have moved further and are in a better place to try. You don’t want to hurt yourself. Once in the correct position, contract your abs to pull your body back. Add tension to the strings for stronger exercise.
5. Exercise Ball: Lie face down with a ball under your middle in your lower back. Cross your arms over your chest and place them behind your head. Contract your abdominal muscles upwards to lift your body off the ball. You want to pull the bottom of your ribcage toward your hips. Be careful not to roll into a ball. You want to keep yourself stable as you do these bending movements. Return to the lying position, slowly stretching the abs, and repeat.
6. Vertical Leg Crunch: Lie face down on the floor with your legs extended straight up and knees crossed. Next, contract your abdominal muscles to lift your shoulder blades off the ground. Feel your chest pushing you to your feet. Keep your feet in a fixed position and bring your lower body up. Place the belly button moving towards your spine at the end of the movement. Raise your body and repeat.
7. Reverse BREAK: Lie on the floor and place your hands on the floor behind your head. Bring your knees to your chest until they form a 90 degree angle. Your feet must be together or crossed. Contract your abdominal muscles to lift your hips off the floor and stretch your legs towards the ceiling The movement here is minimal. Make sure you use your abs to lift your hips instead of swimming your legs which creates momentum. Lower and repeat.
8. Long Arm Crunch: Lie on the ground and extend your arms straight and behind your head with your hands together. The arms should remain close to the ears. Avoid contracting your abs and lift your shoulders off the floor. Lower and repeat.
9. Ball Tap: Ball and Medicine Ball Exercise You will need a ball for this exercise. Sit on an exercise ball with tight abs, straight spine, and hands behind your head. Contract your abs and lift your right foot and hand to tap the medicine ball you have in front of you. Bring up and repeat with left foot. Do this movement, alternating right and left sides, for several reps.
10. Ab Rocker: Sit on the Ab Rocker and grab each hand. Contract your abs and rock forward. Move because of contraction and not because of momentum. Release and repeat. Do this movement twelve to six times. As the need arises, it is possible to put someone.
11. Full Vertical BRANCHE: Lie on your back and extend your legs to the ceiling. Place your hands behind your head and pull away from you to lift your shoulders off the floor while pressing your heels toward the ceiling. . It makes a “U” shape with your bust. Lower and repeat.
12. Ball Hip Stretch: Lie on the floor with your feet supported on an exercise ball. Tighten your abs and slowly lift your hips up, while squeezing these muscles while making your body straight. Hold the position for a few seconds and release. Repeat the movement several times.
13. Crunch & Stretch: Begin this exercise by placing your body straight on top of an exercise ball and a light weight (such as a medicine ball or a small dumbbell) behind you. Your middle back should be on the ball with your hands above your head holding the weight and your feet planted on the floor. Contract your abs to lift and weight over your head. Break and twist to the right by contracting your right side. Bring it up and repeat and then go through the same process for your left side.
14. Table above the Elbow & Fingers: Lie back on your arms resting with your palms on a flat surface. Shake the floor, come up on your toes and rest on your elbows. Keep your back straight from your head to your heel. Tilt your pelvis and contract away from you to keep the toy from sticking in the air. Hold this position for 20 to 60 seconds. Lower and repeat.
15. Knee Tucks: Exercise using a ball, in the same floor position as above (lying face down, on arms, palms flat). You want the ball to be under your shins and/or ankles. Eventually the ball will roll towards your head with the reward of contracting your abs. Return and repeat the motion.
16. Monkey Crunch: You want to hang from the chin bar with your knees bent at a 90 degree angle. Your hands should be about a foot apart and you want to have a sub. Raise yourself up with your arms, and at the same time roll your knees up. When you’re done, pull your knees up to your chest. Slowly reverse the movement and return to your starting position.
17. From Roller: Starts only on hands and knees. Hold the cylinder in your hands and roll it slowly, keeping your body straight. You want to roll as much as possible without touching only with your body. Decline when you reach this position and return to the starting position using your back muscles. You want to go slowly. Repeat often.
18. Alternate Heel Touch: Lie face up on the floor and bend your knees. Keep your feet between 18 and 24 inches apart, and keep your arms straight at your sides. Contract your abs and rub about three to four fingers, keeping your lower back on the ground and your head “middle” . Break and touch your right heel using your right hand. Break the left hand to touch the left heel with the left hand. Return to the starting position and repeat several times.
19. Leg Raise Side Crunch: Lie on the ground with your legs fully extended, thighs together, and tucked away from you. Raise your arms on the floor with your palms facing up, flat, and forward. From this position, lift your right arm above your head and bend your body to the left while raising both legs 45 degrees. Return to the original position and repeat to the left. Makes and explains various repetitions.
20. Sits Ab Crunch: This is a lot of balance. Sit on the edge of the bench. Hold the mouth and lean back slightly. Extend your legs, keeping your feet four to six inches off the floor. Bend your knees and slowly raise your legs to your chest, bending your upper abdomen, bringing your chest to your thighs. Return to the beginning and repeat the position.
Please remember that some exercises are not suitable for everyone. You don’t want to overdo it and injure yourself so use common sense and protect your muscles from injury. Choose a few of these exercises and see how they work for you. Once you eat these, try something different. Hopefully, you’ll be able to see some workout results from these exercises soon.
