How to workout abs

How to workout abs

How to start your abs workout, workout anywhere all you need is a floor and some effort.

Crunches (Basic and Advanced)

The crunches work  rectus abdominis or belly muscles.

Basic technique: Lie on your back with your hands crossed on your chest. Bend your knees at a 90-degree angle with your feet flat on the floor.

Lift your shoulders and curl your body forward, as if you were trying to touch your ribs to your pelvis.

Pause for a second, then lower your shoulders — but don’t relax your abs. Do three sets of 15 to 20 repetitions.

Do keep your lower back on the floor.
Don’t clasp your hands behind your head.
Don’t move quickly. Slow and steady works your abs harder.

Advanced technique: Here are two ways to make crunches more challenging to your abs.
1. Hold your body in the top position for an extra 3 or 4 seconds.
2. Hold a weight plate in place across your chest.

 

Circular Crunch

Trains all your abdominal muscles to contract at odd angles, which helps in sports where you have to run — especially when you bob and cut.

Cup your hands lightly over your ears, then slowly raise your head, shoulders, and feet off the floor. This is your starting position.

From the starting position, move your knees in a circle (as seen if you were looking down from above). Do this three times in each direction, making as wide a circle as you can.

Follow this exercise immediately with the Figure 8 Crunch.

Figure-Eight Crunch

Works all the abdominal muscles, strengthening your torso for twisting during running. This is also helpful for moves such as kicking a soccer ball and hitting a slap shot.

Cup your hands lightly over your ears, then slowly raise your head, shoulders, and feet off the floor. This is your starting position.

From the starting position, move your knees in a wide figure-eight motion (as seen if you were looking down from above).

Do three repetitions in one direction, then reverse the motion for three more repetitions.

Straight-Arm Crunch

Trains your rectus abdominis and obliques (belly muscles and side torso muscles) to contract with great force, developing overhead power for tennis serves, baseball throws, and volleyball spikes.

(A) Lie in a crunch position and hold the medicine ball high above your face.

(B) Raise your head and shoulders off the floor, and hold the crunch for 5 seconds. Do three repetitions.

(C) Alternate this movement to the left and right for three repetitions on each side.

Torso Twist

Trains the internal and external obliques, the muscles on either side of your torso, which help you swing a bat, a golf club, or a racquet.

How to do it:
Lie on your back, with your knees bent at a 90-degree angle and your feet flat on the floor. Squeeze a light 2 to 5-pound medicine ball (at sporting goods stores) or a thick phone book tightly between your knees.

(A) Cup your hands lightly over your ears, then slowly raise your head, shoulders, and feet off the floor. This is your starting position.

(B) Slowly lower your knees to the right until you feel a comfortable stretch (about halfway to the floor). Hold this position for 5 seconds, then lift your knees back to the center.

(C) Lower your knees to the left for 5 seconds. Do six twists to each side.

Follow this exercise immediately with the Circular Crunch.

Weighted Crunch

Hardens your rectus abdominis and obliques (belly muscles and side torso muscles), so you can absorb impacts during contact sports such as martial arts, boxing, football (and letting your 5-year-old nephew hit you in the stomach to show him what a bad-ass you are).

Lie on your back with your knees bent and your feet flat on the floor.

(A) Hold the ball between your palms, resting it on your forehead. Keep your elbows out to your sides.

(B) Slowly raise your head and shoulders off the floor, hold the position for 5 seconds, then lower yourself. Do three repetitions.

(C) Now perform the crunch again, but rotate your head and shoulders slightly as you rise, alternating left and right for six repetitions. Repeat the entire set of nine repetitions — center, left, and right — three times.

Week 1 Day1 Day 3 Day 5
Week 1
  • Normal Crunch
  • Circular Crunch
  • figure-Eight Crunch
  • Straight-Arm Crunch
  • Torso Twist
  • Weighted Crunch

 

Complete 20 reps of each

  • Normal Crunch
  • Circular Crunch
  • figure-Eight Crunch
  • Straight-Arm Crunch
  • Torso Twist
  • Weighted Crunch

 

Complete 24 reps of each

  • Normal Crunch
  • Circular Crunch
  • figure-Eight Crunch
  • Straight-Arm Crunch
  • Torso Twist
  • Weighted Crunch

 

Complete 30 reps of each

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