Exercises to Strengthen Abdominal Muscles – Learn These Seven Exercises and Get Better Abs
The real exercises to strengthen abdominal muscles appear simple, but come packed with a lot of power. Crunches and planks are the undisputed champion exercises for abs. Learn how to go them to get rock solid abs and obliques.
Variations of Crunch Exercises
1. The Basic Crunch
Lie flat on your back. Keep your hands on the ground, close to your body. You can also keep your hands on either side of your head. Bend your knees up and place feet firmly on ground. Raise your shoulders without pulling on your head. This is basic crunch.
2. Reverse Crunch
Assume the same spot as basic crunch. Raise your buttocks instead of your shoulders.
3. Bicycle Crunch
This is so far the best exercise to work core muscles. Assume the spot as basic crunch. Go your knees and elbows simultaneously on a pedaling motion. Go your right elbow closer to your left knee and vice versa.
4. Crunch-Reverse Crunch Variation
Lie flat on your back. Raise your legs up and keep it perpendicular to the ground. Keep hands flat on either side of body. (a) Go your buttocks up, while maintenance the legs straight up. After lowering your buttocks, (b) Go your hands pointing to your toes and raise your shoulders. Go your shoulders slowly down.
Variations for Plank Exercise
Planks have several variations. Three basic variations are given below. In all variations, hold your abdominal muscles tight, by pulling your belly button as close to your spine as possible.
1. Elbow-Knee Plank
This is for persons who can’t go elbow-toes plank. Lie down flat on your face. Weigh your body weight on your knees and elbows. Keep your body in a straight line. Hold the spot for 20 to 30 seconds.
2. Elbow-Toes Plank
Instead of using your knees, weigh your body weight on your toes. Rest is same as elbow-knee plank. Try to hold spot for 60 seconds or more.
3. Side Plank
You lie down on your side and weigh your weight on one hand (elbow, lower arm and hand) and on your feet. Keep the other hand straight up in the air or on your body. This is slightly advanced variation.
Planks can be better performed on a yoga mat, as it prevents slipping.
These are simple exercises for everyone who wants to strengthen his or her core muscles – abs and oblique. Even if these exercises will strengthen your muscles, they don’t transform into six-pack abs or a flat belly. This is because, if you have stout on your belly, it will prevent the muscles from showing. You need to follow other stout burning exercise routines and a healthy diet plot to burn off stout and for a flat belly to show off.
Let’s recap what we’ve learned so far:
- The best exercises to strengthen abdominal muscles are crunch, plank, and their variations.
- These exercises will strengthen your midsection muscles.
- To get better abs you will also need to focus on your exercises and diet.
Author: David Hayford
Condition Source: EzineArticles.com
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