Transform Your Flabs Into Abs

Transform Your Flabs Into Abs

The abs or abdominal muscles would have to be one of the top exercise targets for both men and women. The male species dream of baring their six-packs, the females aim to look great and feel great in skin-baring outfits. There are a number of other reasons, and they go beyond the aesthetics. Stronger ab muscles can help you go through other exercises more easily and improve your core strength as well.

There are a lot of exercises that you can do to sculpt and tone your abdominal muscles, here are the top five that you might want to include in your workout.

  1. The Bicycle

Who would’ve thought that such a basic workout can give you the washboard abs you’ve been longing for? Based on a study done by the American Council on Exercise, the bicycle maneuver tops the list of the most effective ab exercises. The research was implemented by the Biomechanics Lab at San Diego State University.


In order to achieve best results with this exercise, make sure to do it properly.  Lie flat on a clean surface, and ensure that your lower back is pressed to the floor.  When bringing up your knees, it is best if you can get them to a 45-degree angle. Even and relaxed breathing throughout the exercise would also help you do more reps. 

  1. The Captain’s Chair

This exercise closely follows the bicycle maneuver in the list of effective ab workouts. It makes use of a rack that has padded arms. This exercise machine can be found in most gyms as well as health clubs, and it allows your legs to hang free.

When you’re using this for a workout, make sure that you don’t arch your back or swing the legs up. To maximize its effect on your abs, don’t forget to keep your knees bent as well. Doing about 1-3 sets of 12-16 reps should be enough for one workout session.Ab Diets that Turn Abs into Flab

  1. The Exercise Ball

Exercise balls are also a great tool in improving your rectus abdominis. This innovative tool is made of elastic soft PVC, with a diameter of about 18–36 inches and is used mostly in fitness exercises. The exercise ball allows more of the focus to be placed on your ab muscles rather than your legs.

A few tips in using this during your workouts:

Make sure that when you lie on the ball, it is placed under your lower back.

When doing your crunch, ensure that the ball is stable and that it will not roll as you contract your ab muscles.

To make the exercise ball workout more effective, try doing 1-3 sets of 12-16 reps.

Sources:

http://exercise.about.com/od/abs/s/abexercises_2.htm

http://www.acefitness.org/getfit/studies/BestWorstAbExercises.pdf

http://www.busywomensfitness.com/ab-exercises.html

http://abexercisesformen.org/most-effective-ab-exercises/

http://www.askmen.com/sports/bodybuilding/22_fitness_tip.html

http://www.askmen.com/sports/foodcourt_200/212_eating_well.html

 

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