Perfect Abs Exercises
Page 2 of 3 Perfect abs exercises.
Although all of the abdominal muscles (which also include the transverse abdominis and obliques) need exercise to produce a flat stomach, extra definition of the rectus abdominis muscles is the particular aim of these perfect abs exercises.
More information on developing perfect abs exercises.
Don’t forget the pre workout stretches needed, see page one of this article :– How To Get A Quick Six Pack.
Remember not to jump in with exercises first, warm up and stretch for the best effect from your workout with the least chance of damage.
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The following exercises are recommended in your perfect abs exercises workout.
Perform the exercises at a slow, steady pace and concentrate on form.
(1) Bicycle crunches are performed to strengthen the upper, lower, and oblique abdominal muscles.
Assume a traditional crunch position with hands locked behind your head. Your left leg should be lifted with your knee bent. As you are raising the knee, bring the right elbow toward the left knee. After holding the position for a second, lower the left leg straight to the ground. Now, do the same motion with the right knee and left elbow.
(2) The best known crunch to work the upper abdominals is performed with your hands clasped behind your head with elbows facing out to the sides. Raise your head and torso. The knees should be bent. The abdomen should guide the action of the head and arms.
Variations of this crunch can be performed with the arms extending straight over the knees or with the arms crossed over the chest. To increase the intensity, hold a 3-lb weight to your chest while performing this exercise.
(3) Knee up crunches also work the upper abdominals. In this exercise, the legs are raised so they are perpendicular to the body as a crunch is performed with arms crossed over the chest. Again, to increase intensity, a weight can be held over the chest while doing this exercise.A variation of this knee up crunch is to spread the legs with the knees bent. The grasp-behind-the-head technique is also used.
(4) Another type of upper abdominal crunch can be performed on an incline with the upper body lower than the feet, or with a medicine ball to support the upper back with your feet on the floor. Again, the upper torso is bent with the head and elbows following next. The intensity of this exercise can be increased by increasing the angle of the incline.
(5) The reverse crunch works the lower abdominals.
In the reverse crunch, the knees are brought up in a bent position toward the head (which is lying stationary on the mat). The knees should not go beyond perpendicular with the floor for proper form. A dumbbell or counterweight can be used to increase the intensity or the lower leg can be slightly straightened.
These suggested regimen for your perfect abs exercises are continued on page three :- Tighten Abs along with some diet tips.
