When beginning to workout your ab muscles you go right for the crunches, right? They are definitely the physical exercise that most people do when they’re on the rod to obtain their abdominal muscles fit and slim. But, are these the most effective type of workout routines to get the flat tummy or the six-pack you might be after? The fitness center trainers of the past must have acknowledged something because crunches are among the best workout routines that you can do for your abs muscles. However, like the majority of things in life, the standard crunches that we used to do in gym class have become a better workout and one that is in general better for your health.
Good Ab Exercises
Sitting on an exercise ball to do your crunches is a good illustration of how crunches have changed throughout the years. The ball is aced beneath your mid or lower back. You can put your arms behind your back or cross them over your chest. Use your abdominal muscles to pull the bottom of your ribcage down towards your hips. The objective is to maintain the ball stable. This is an element of how you are working more then your abs with this simple exercise. Another way crunches have improved is through the placement of your arms. In elementary school the ways we were taught crunches was to place your hands behind your head or cross them over your chest. This new and much better crunch especially works your upper stomach muscles by keeping your arms extended straight behind the head. The objective is to try using your abdominals to raise your shoulder blades off the floor while keeping your arms next to your ears.
You don’t need to sit all the way off of the floor as was done in earlier times. The reverse crunch has also proved to be among the best abdominal exercises today. Rather then bringing your torso up off the floor, you bring your knees in in the direction of your chest keeping your feet together. The point of the workout is to apply your abdominal muscles to left your hips off the floor instead of employing your legs to create the momentum.
And last but not least, crunches have advanced in one final way. It is known as the full vertical crunch. This crunch requires the lower and upper abdominal muscles. It is performed by lying on your back together with your legs extended towards the ceiling. You put your hands behind your head and lift the shoulder area off of the floor. At the same time you create a “u” shape with your torso by pressing your heels towards the ceiling.
While crunches are one of the best ab exercises, there are a few other exercises that work your abs just as well. The bicycle exercise has proven to target the rectus abdominis muscles which will give you that six-pack you have been after as well as the obliques which is your waist. For this exercise you lay face up on the floor with you hands laced behind your head. Bring your knees in towards your chest and lift your shoulder blades off the floor. Straighten your left leg while turning your upper body to the right bringing your left elbow towards the right knee. Then, switch sides continuing to alternate for 2 to 16 reps. This exercise plus several others like the captain’s chair leg raise and the ab rocker will get you on the road to great abs.
Ab Exercises Tips
- You should not work your abdominal muscles every day that you work out. Ab muscles are like the other muscles in your body. You should try to work your abdominal muscles only two to three times a week. Use your days off from ab exercises to work on other muscles in your body.
- Use a combination of upper ab exercises and lower ab exercises to work out your entire core. Sit-ups and crunches can lead to better upper abs, but ignore the lower abs. However, there are many other exercises that work out these areas, such as planking and leg lifts. A combination of the two can lead to a more well-rounded individual.
- Get great abdominal muscles by not exercising them every single day. You need to treat this area like you would any other muscle group in your body, by giving it rest in between vigorous workouts. Try to limit your ab exercises to about 2 to 3 times a week, for the best results.
- You should avoid sit-ups and crunches in positions which anchor your feet. There is a vast array of variations on these basic ab exercises, and not all of them are created equal. When you anchor your feet to exercise your abs you are placing undue stress on your lower back. This reduces the effectiveness of the exercise and puts you at risk of injury.
- Don’t just focus on your ab muscles when working out, make sure to add lower back sets to each set of ab exercises you do too. If you just focus only on your abs in your routine, you could be developing poor posture or you could start experiencing lower back pain.
The thing about getting fit is it doesn’t happen in a short amount of time, you have to have strong will and motivation if you truly want to get fit. So take into heavy consideration all of the advice you learned from this article and get yourself into shape, everyone has to start somewhere so start today.
Good Ab Exercises Crunches