Thursday, August 16, 2012

15 Best Exercises For Abs-Best Workouts For Abs


If you want to know what are the best exercises for abs and which are considered as best workouts for abs, then below are all of the best and effective ab workouts but before going through these abs exercises let me tell you the most important thing if you want to make flat abs.

Best Exercises For Abs
                                Best Exercises For Abs
No matter you are doing ten abs exercises or hundred abs workouts in the gym, you will see your abs only when you will lose the layer of fat covering your stomach, and for doing this you can mix up your abs exercises workouts with cardio exercises which are best known for burning calories and will help you to lose those layer of fat from your stomach.This is the most important factor don't neglect it if you do so then you will not be able to see your abs developing.This this advice and just follow some of the below mentioned exercises for abs and you will see you abs glowing.
  • Full Sit Up

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
  • Hanging Hip Raise

1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90°.
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
  • Single Leg Plank Raise

1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.
  • Rollouts with Ab wheel

1. Start by sitting on your knees and placing your hands on the ab wheel.
2. Proceed to roll out with the ab wheel until your body is parallel with the floor.
3. Using your arms pull yourself back up to a semi-upright position.
4. Repeat for the suggested repetitions.
  • Reverse Crunch Scissor Kicks

1. Start by lying on your back with your legs perpendicular to the floor.
2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor.
3. Lift your leg back up and then repeat with the other leg for the desired repetitions.
4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.
  • Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
  • Reverse Crunch with hands behind your head

1. Start by lying on your back with your hands behind or above your head.
2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.
3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs.
  • Lying Side Crunch

1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.
  • Incline Hip Raise

Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.
  • Oblique Crunch

1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.
  • Situp Hold

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
  • Decline Reverse Crunch

1. Lie on a decline bench with your head at the top and feet towards the floor.
2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top.
3. Slowly return to the starting position and repeat keeping your legs in control at all times.
  • Ab Blasting Crunch
Ok we have all done regular crunches, but now its time to really blast your abs, try this advanced ab exercise. Lie on the floor in the Crunch position, knees bent, hands over ears, or resting on the back of the head Now, crunch up approximately 10 inches, holding the contraction for 6 seconds. In this fully contracted position, the key is to really squeeze your abs together hard. Imagine pushing your upper abs into your lower abs and vice-versa (like an accordion coming together).Then return to the starting position as slow as possible keeping those abs tensed it should take about 4 seconds.Now repeat the crunch maintaining as much continuous tension on the abs as possible. Forget the amount of reps go for quality. When you can not do anymore have a 20 second rest no longer then do as many normal crunches as possible
  • Hanging Leg Raises
Hanging Leg Raises are an excellent intense movement for blasting those hard get lower abs. Ok but it is imperative that you do them so lets get started Start by hanging from a lat chin up bar, hands shoulder width apart, arms fully extended.Keeping your knees together but slightly bent raise your legs by abdominal power only do not swing, raise until your feet are about level with your waist and hold, contract the abs for 5 seconds before lowering in a controlled fashion tensing the abs as you do so to the starting point and repeat. Do at least 12 reps
  • Pulley Rope Crunch
Here’s a great finisher for the abs With the rope attached to the high pulley on the cable machine, grab one end of it with both hands. Pull the rope down so that you are kneeling on the floor with your hands positioned just above your head, ensure that your hands stay firmly locked in this position.Now pull down bending forward at the waist all the way to the floor. Use all ab power to pull down no swinging hold the bottom position and tense those abs return up slowly still tensing as you do so. Repeat the movement for at least 12 reps.

So these are some of the best exercises for abs and some of the most effective abs workouts, If I have missed out other exercises of which you are aware of I will be glad to know please let me know in the comment section Thank you and if your friends don't know the truth of making the six pack abs then share this post with your friends and help them.