So how do you get these desired abdominal muscles? Simple, just eat right, and combine it with regular exercises. Here are a few workouts for perfect abs that will amaze you with their results.
Ab Prep
This exercise is an easy method to target your lower abdominal muscles.
- Lie down on your back, with your knees bent and your feet flat on the floor
- While inhaling, tuck your chin into your chest
- As you exhale, slowly hoist your head, neck and shoulders off the floor as you lift your arms to reach your feet
- Pause and inhale slowly
- Slowly exhale, returning to your original position while doing so
- Repeat this about ten times
Side Plank
As compared to the regular plank exercises, the side plank focuses on supporting your body weight on just two points of contact, instead of four. Hence, it strengthens your core more.
- Lie on your left side, with your elbow beneath your shoulders; your legs must be stacked one over the other
- Place your right hand on either your right hip, or on your left shoulder
- Using your abs to derive strength, lift your hips off the floor until you’re balancing your weight on your forearm and feet; your body needs to form a diagonal line to the floor
- Hold for at least thirty seconds. If you cannot hold for thirty seconds, hold for as long as possible and then continue the process till your reach a total of thirty seconds
- Switch sides and repeat the exercise
Abdominal Hold
This exercise works on your abs by crunching and tightening your abdominal muscles.
This exercise works on your abs by crunching and tightening your abdominal muscles.
- Sit tall with your back straight on the edge of a sturdy chair
- Place your hands on the edge with your fingers pointing toward your knees.
- Tighten your abs and bring your toes about two to four inches off the floor, and lift your glutes off the chair
- Hold this position for as long as you can, at least five to ten seconds
- Lower yourself down and repeat
- Continue this exercise for 1 minute
Walk-Out
Building on the traditional push-ups, walk-outs benefit the entire body, as they involve full-body movement, including the arms and legs, while strengthening your core abdominal muscles.
Building on the traditional push-ups, walk-outs benefit the entire body, as they involve full-body movement, including the arms and legs, while strengthening your core abdominal muscles.
- Place your hand on the floor, with distance equalling two inches more than your shoulder distance; you are now in push-up position
- Walk, hands out as far as possible, and then walk back. Repeat for ten to twelve reps
- Once you get comfortable with this exercise, challenge yourself by lifting one leg before you walk your hands out and back
Alligator Drag
A mix of cardio, strength and stability training, this exercise gives fast results as it utilizes your entire core to stabilize the body; it helps burn additional calories through movement.
A mix of cardio, strength and stability training, this exercise gives fast results as it utilizes your entire core to stabilize the body; it helps burn additional calories through movement.
- You will need a floor space that enables you to move forward for about ten to twenty yards, and something that will slide the surface of the floor with minimal friction. If your floor is tiled, towels will work fine
- Place yourself in the push-up position such that your feet are on the towels
- Walk yourself forward with your hands to the end of the ten or twenty yard floor space. Rest for about a minute and a half
- Repeat the walk back to where you started from. This comprised one cycle
- Repeat the cycle once more
Partial Sit-Up
A relatively easy form of abdominal exercise, the partial sit up concentrates on the abdominal core muscles.
A relatively easy form of abdominal exercise, the partial sit up concentrates on the abdominal core muscles.
- Lie down on your back, with your knees bent at ninety degrees
- Raise your arms upwards and straight overhead and keep them pointed upward throughout the exercise
- Sit up halfway and then return the floor
- Repeat as many times as required
Flutter-Kick
- Lie down on your back with your legs straight
- Place your arms by your sides, extending them
- Lift your heels up about six inches from the ground, and rapidly kick your feet up and down in quick motions
- Repeat as required
Remember that the key to a flat tummy is to eat right, hydrate right and exercise right. This means that your diet must consist of proteins, carbohydrates, a small amount of fat and must be loaded with vitamins and minerals. Drink lots of water – at least eight to ten glasses a day – to keep your body hydrated. Follow the above exercises religiously. No results can be achieved overnight; regularly exercise with dedication. Also, a good night’s sleep is a must! A tired body and mind just do not cooperate when it comes to exercise, so be sure to rest well every night. It is recommended that one gets a nightly sleep of seven to eight hours.
Another important aspect is that visible results of toned abdominal muscles will show only if the body fat percentage is at a certain level. You may be doing fifty reps of crunches daily, but there are no visible results. This is because your belly fat may be hiding these muscles. It is always advised to combine core muscle workouts with a cardio workout – running, cycling or swimming. These simple exercises work the whole body, and essentially help in burning the extra fat around your abdominal area. With the bulging fat gone, no one can hide your toned, lean and slim abs!
source : http://www.timesfull.com
