Upper Ab Exercises

People are very conscious about their weight these days. They not only want to look fit, but also want to maintain a well toned body.

Although there are exercises that target specific areas of the body like the upper and lower abdominals, in order to remain fit, one needs to perform this in combination with aerobics or other cardiovascular exercises to get the maximum benefit.

You need the right approach and exercise routineif you want to remain fit. Without the necessary warm up sessions, muscle exercises do not yield the desired effect. Similarly, cardiovascular exercises alone do not help achieve the toned body that most people aspire to have.

The answer lies in the combination of both in such a way that the whole body is toned. This article focuses on the upper ab exercises that concentrate on the abdominal muscles, making your tummy look flat. It is the beginning of developing a six-pack body.

Abdominal muscles are categorized into upper and lower abs. Although the exercises meant for these areas tone these particular muscles, these exercises can also have an effect on other areas as well.

Beginners are recommended to start off with the basic exercises without using weights, and they can slowly build resistance by using weights or other modes of resistance.

The Correct Way of Doing Upper Ab Exercises

 

There are certain points that you need to keep in mind while doing these exercises. The first is that you should hold the exercise position for a few seconds before releasing it. Secondly, before starting the exercise, practice holding your core muscles tight so that the resistance level increases and the abs get properly toned as well.

Abdominal Crunches

Maintain tight core muscles while doing this exercise. Lie flat on the back and raise your knees so that that your legs are perpendicular to the body and your feet are placed flat on the ground. Place your hands behind your head such that your fingers are interlaced.

Now lift your shoulders a little and bring your head close to your knees. Lower your head and repeat the exercise. To maintain effective resistance, do not place your shoulders on the floor till the exercise is complete so that your abs are tight throughout the exercise regime.

Oblique Crunch

Both men and women find this exercise very effective to work their abs. This exercise is good for toning the obliques as well as the upper abs. Lie down flat on the floor and put your hands behind the neck region.

Raise your legs so that your knees are raised and feet are flat on the floor. Raise the left leg so that your left ankle touches the right knee. Now raise and twist your body so that that your left elbow touches your right knee. Repeat this motion and then switch sides to do the same for the other side.

Long Arm Crunch

This exercise is considered to be good for women and can be easily done at home. Lie on your back with your feet on the floor. Raise your arms from the back of the head slowly upwards and raise your head and shoulders towards the knee. Women have to be careful not to put too much strain on their neck while doing this exercise. For beginners, it may be easy to do this exercise with their hands placed under the head.

Sit Ups

This exercise is done with the legs kept straight. Lie on your back and place your hands behind the head, fingers interlaced. Now lift your head and shoulders up slowly and sit straight. Come down slowly and repeat this exercise. This exercise can be made more challenging by not allowing your shoulders to touch the floor every time you repeat the exercise.

Vertical Leg Crunch

This exercise works the same areas as the abdominal crunches, but instead of bending the legs at the knees, the legs are held extended in the air with the ankles crossed.

These exercises can also be done with the medicine ball. The only thing you have to be careful about is that the ball should remain stable during the crunches. Also, it is a good idea to do some warm up exercise before working the muscles of the abdomen.

Exercise to tone the External Abdominal Obliques

Losing weight is not just about losing your belly fat. Unless the whole body is toned, there is no point exercising. This is because the muscles in different areas of the body need to be toned to achieve the perfect body.

The external oblique plays an important role in making a person look fit. Unless you perform special exercise for these muscles, they form “love handles” that are difficult to get rid of later in life.

Here are some of the exercises that you can try to tone the external abdominal oblique muscles:

Exercises to include in an External Abdominal Oblique Workout

Cardio Exercises

This is the basic exercise one should start with before moving to muscle toning. Cardio exercises constitute running, swimming and workouts with rope. It is essential to do these exercises before you start weight or muscle training for various reasons.

Firstly, it helps burn the fat in your body, and secondly, it helps you warm up before the muscle routine. If you have a lot of fat around the top area of your body, doing only a muscle routine will not help you tone your body.

Experts suggest that a half hour of cardio each day is sufficient to warm up the body, following which one can start on the muscle workouts.

Bicycle Crunch

Bicycle crunches are considered to be very effective to reduce the love handles. To do this exercise, lie on your back and place your fingers behind the head. Now bring your knees near the upper end of your body and slightly lift your shoulder up, holding your core muscles tight at the same time.

Move the right elbow towards the left knee and stretch your right leg out. Now switch legs, this time touching the left elbow to the right knee and at the same time, straightening your left leg out. Repeat this in 2 sets consisting of 20 repetitions. It is advisable to concentrate on a variety of workouts rather than concentrate on just one.

Hula Hoop

To do this exercise, you need a hula hoop. This can be done by individuals of all age groups, as it does not require any special equipment and can be done while watching TV or in an outdoor setting as well. To do this exercise, you need to rotate the hoop around your waist and keep it moving.

Olympic Bar Rotations

Beginners start this exercise using Olympic bars. Place this bar over your shoulder and place your hands on it to balance yourself. Then slowly rotate your upper body from side to side to work out your external abdominal obliques. This can be done in 2 sets of 50 repetitions each. To make his exercise more challenging, experts also advise using a bar with light weights.

Quick Squats

This exercise is very common with Indian wrestlers and is a good way to tone various muscle including the butt, abs, sides, and leg muscles. In order to do this exercise, stand with your legs shoulder width apart. With your hands at the side, sit and stand up quickly and try to touch the ground with your fingers every time you sit down. Do this 50 times in 5 minutes and then slowly build your stamina and do it for double the time.

Side Leg Lifts

To do this exercise, lie down on your side and raise your leg high and hold it for a few seconds. Lower the leg and do 20 repetitions. Switch sides and do the same for the other leg. This exercise is especially favourable for women because it is not only good for external oblique muscles, but also helps tone the outer thighs.

An ideal exercise routine consists of cardiovascular exercises along with the exercises mentioned above. This gives the person an overall toning of the body and makes him/her look good.

What is the Best Exercise for Lower Abs

Everyone has different notions about the ways in which they can lose weight and inches from their body. Some people think that a strict diet can do the trick, whereas others rely on a strict exercise routine to lose the fat.

Although cardiovascular exercises are a common choice for people when it comes to losing the fat from the belly and other parts of their body, not many people are aware of the specific exercises that one can do to strengthen their lower abs.

Here is a list of effective abdominal exercises that you can do while sitting it in the comfort of your home and getting powerful results in the process:

What are the Best Exercise for Lower Abs

 

Some of the best exercises that can help make your core muscles stronger and reduce inches off your belly include abdominal crunches, bicycle crunches, reverse crunches, scissor kicks, and toe-touches.

Abdominal Crunches

No exercise routine is complete without abdominal crunches. This is useful for both men and women who want to achieve a flat belly and strong abs. This exercise may be challenging at first, but it gets easier with time, and one should start slowly and then gradually build his or her stamina.

To do these abdominal crunches, lie flat on your back with your knee raised and your feet on the ground. Make sure that there is some distance between your buttocks and feet. Place your hand behind your head for support and raise your torso toward the knees, slowly. Hold your tummy tight when you perform this exercise. Come back to the original positions and repeat the exercise.

Bicycle Crunches

 

Bicycle crunches are also beneficial for developing strong abs. To do this exercise, you also need to lie flat on your back and bend your knees so that they lie close to your chest area. Place your hand behind the head and elevate the shoulders a bit.

While maintaining this position, straighten the right leg and bend yourself so that your left knee touches the right elbow, while at the same time not letting your feet touch the ground.

The next step is to bring the right knee to the chest and straighten the left leg; this time, repeat the same exercise by touching your right knee with the left elbow. Continue this exercise a few times and alternate the legs.

Scissor Kicks

This is the best exercise for women, as it helps tone the lower abs. To do this exercise, lie flat on your back with your hands on the side. Keep your legs absolutely straight. Now, raise one leg a few inches off the floor, keeping the other leg lowered. Switch legs in a scissor motion, bringing one leg down while raising the other leg up and repeat this a few times before you move on to the next exercise.

Reverse Crunches

This exercise works best for men who want to make their lower abs stronger. Lie down flat on the back and raise your legs so that they are at a 90 degree angle with your body. Hold your core muscles tight when you get prepared to do the reverse crunches. Cross the legs in a raised position and slowly raise your hips a few inches off the floor. You should feel you abs tighten when you perform this exercise.

Toe-Touch

 

This is considered to be one of the best exercises for the lower abs. To do this exercise, lie flat on your back and raise the legs so that they are at a right angle to your hips. Stretch your upper body and touch your left foot with your right hand.

Be careful not to bend your knees or lift your buttocks. This exercise requires you to contract and hold your ab muscles tightly. To make this more challenging, do not let your shoulders touch the floor while you are doing this exercise.

In order for them to be effective, these exercises should be performed at least three times a week. If you suffer form back or other problems, it is advisable that you consult your physician or hire a trainer before trying these exercises at home. For beginners, these are the best exercises to start with and convenient too, as you can do them in the comfort of your own home.

What are the Ab Machines that Work

Everyone wants a well toned body with six pack abs. They are also ready to go to any lengths to achieve it. What follows is either a strict diet regimen or routine that is posted on online sites or other sources.

What people do not realize is that in order to achieve six-pack abs, you need a specialized exercise routine or machines that can help you tone the stomach muscles.

To start with, people have to take into consideration their age and health before getting started with the exercise routine. Secondly, both a disciplined diet routine and target exercises are necessary to achieve a six-pack.

There are several ab machines that claim to do wonders for your body. Though all of these machines claim that they can help individuals develop six-pack abs in 2 weeks or so, consumers might get disappointed by some of these products. This article can help you select an ab machine that works and helps you develop a six-pack body.

List of Ab Machines that Work

Having an ab machine at your convenience can really make a difference. For those who do not have the means of going to a gym or working with trainers, these ab machines can help them do the exercises at home and help achieve a six-pack body. Also, buying a machine for home use can motivate you to work out.

Working out alone at the gym can be very boring and people may not know how to use the machine without help from a trainer. Having a machine with instructions is more convenient, and people can also do the exercises in the convenience of their homes. Some of the effective ab machines are listed below:

Abdominal Bench

This machine can be placed on the floor, and it allows the user to work the muscles of the back and stomach by allowing him/her to move the foot grips.

Ab Lounger

This machine is shaped like a chair and has handles that can be adjusted and is also equipped with foot straps. These handles and straps are moved in order to exercise the abs and thighs.

Ab Wheel

 

This machine is more conventional and is wheel-shaped. The handles attached to the wheel is rolled back and forth in order to work the different muscles of the shoulder, stomach, arms, back, and other muscles.

 

Exercise Chair

 

The exercise chair, as the name suggests, is chair-shaped with a cushion attached to it. The user can sit on the chair and move his/her legs from side to side, thus working the abs and obliques.

Swiss ball

This is one of the cheaper machines available and helps work the core muscles of the body and improve the posture of the body. It helps develop a flat stomach because of the nature of the exercise, which works on the same principle as crunches.

Ab Machines – Do They Really Work?

There are several factors that determine whether you can achieve your ideal weight and a flat tummy. Ab machines do not perform miracles. It can help you tone the muscle in your body and flatten your tummy only if you maintain a healthy lifestyle.

Therefore, eating a balanced diet and following regular cardio exercises is also important for you to achieve this goal. If you have a lot of flab around your tummy, you have to first concentrate on burning that fatand then proceed toward ab exercises.

People who are in a hurry to achieve a six-pack body may get disappointed very quickly because of the inability to achieve six packs. This may not be due to the machine, but due their lifestyle and inability to stick to a strict diet and exercise regimen. In order to remain fit, one has to plan out a balanced diet and exercise routine that burns fat and tones the muscles.

Ab machines can help tone both the upper and lower body. If you want a six-pack body, you must be consistent in your routine and keep working on it till you actually achieve the kind of body you want.

The same goes for maintaining a six–pack. A healthy body is not attained in one day, and it requires a permanent change in a person’s lifestyle.

Effective Ab Exercises that Women can do at Home

Every woman wants to have perfect abs and a flat tummy that they can flaunt. It makes them miserable if they cannot wear some of their favourite dresses or gowns because of their paunch.

Along with a flawless skin tone and shiny hair, women aspire to have a perfect body as well. Women often resort to severe weight loss diets or spend hours at the gym without getting the results they want.

Instead of spending hours complaining at home or getting depressed, it is time to take some active measures and try exercises that actually work. You do not need to spend time at the gym to get flat abs.

Rather than waste energy envying other women around you or getting frustrated by trying to starve yourself, try some simple exercises at home. You do not need any fancy equipment or hours to follow this exercise regime. You just need a mat, and all you have to do is to follow simple instructions to get the perfect flat abs you want.

What are the Best Ab Exercises that Women Can do at Home?

Try some of these exercises to develop flat abs at home –

Exercise #1: Keep your back straight and lie on your back so that your hands are placed beneath your hips, palms facing down. Now, raise your legs so that they are placed at a 30 degree angle to the rest of your body.

Hold your legs in that position for a few seconds. Now, raise the legs a little further and hold it in that position for a few more seconds. The last step is to raise your legs so that they are at a right angle to your body and to again hold it for 5 seconds. The next step involves lowering your legs slowly so that they are back to the straight position. Repeat this exercise. Doing this exercise regularly helps tone the waist.

Exercise #2: Keep the same flat posture for this exercise as well. Take a deep breath and hold your stomach in tight. Hold your breath and release it slowly, relaxing your stomach at the same time. This in combination with the other exercises can also show positive results.

Exercise #3: For this exercise, lie flat on your back and fold your knees. Your hands should be behind the head. Now, slowly lift your shoulders and take it off the ground. Hold your abs tight while doing this exercise. Repeat this exercise a few times in sets of three. If you want, you can also rest your legs on the couch or under the couch for better support. If you are doing this exercise with a partner, you can even ask him/her to hold your legs while you do this exercise.

Exercise #4:This bicycle exercise can be done while lying flat on your back and with your legs moving in a bicycle position. Doing this exercise regularly can help women lose weight and get a flat tummy.

Exercise #5:For this exercise, raise your feet so that it is at a 45 degree angle to your body. Make sure that your legs are straight and not bent at the knees. With the legs placed this way, lift your shoulders so that you feel a pressure on your tummy. Your hands should be placed in front for balance. Hold this position as long as you can. Move to your original position and repeat these exercises a few times. You might not be able to do many repetitions at first, but slowly increase the reps to 5 or more.

Try these Lower Ab Exercises at Home

Women have to also work on their lower abdomen to the flat abs they want. For these exercises, an exercise ball will be required. Try to repeat these exercises at least 5 times at first and slowly raise the bar and do them in three sets consisting of 15 repetitions. The lower ab exercises are as follows:

Exercise #1: Place the exercise ball under your back and lie down on it. Curl up on the ball and do crunches. Make sure that the ball does not move while doing this exercise. Though this is a tough exercise to perform, it can give fantastic results when it is done effectively.

Exercise #2: Place your hands under your back and stretch your legs while bending them at the knee. The legs should be in a position such that it is placed parallel to the floor. Hold your stomach tight and bring your legs close to the stomach while also holding your abs tight. Each time you repeat this movement, you should feel your stomach muscles tighten even more.

Exercise #3: Keep your back flat and body straight while doing this exercise. Raise your legs one at a time. Hold each leg in a straight position (90 degrees to your body), hold, and lower it to the straight position. Repeat this exercise with the other leg.

Exercise #4: Maintain a sitting position with your legs stretched out for this exercise. Now, while bending forward, making sure that only your waist is bent and the legs are kept straight; try to reach your toes this way. Hold your stomach in tight while doing this exercise. The same exercise can also be done standing up.

 

Exercise #5: This exercise is also done sitting up with the legs placed straight, but apart. Now hold your toes by bending at the waist so that the forehead touches the ground.

This exercise routine is great for the abs; it gives women the sexy abs they want, but along with these routines, women also need to maintain a healthy lifestyle and eat a balanced diet. Maintain a regular routine if you want to see promising results and get the sexy abs you want.

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