Rock Hard Abs

The crunch and its variations remain strong exercises to increase core strength, improve overall fitness, and trim the waist. Ab exercises help build a strong core that contributes to better posture, greater strength and improved balance. Ab crunches should be part of an overall fitness program.

If you want rock hard abs, add the bicycle manoeuvred exercise to your fitness program. Lie on the floor and press your lower back against the floor. Place your hands behind your head, but do not pull your head up toward your chest. Lift your knees and squeeze your abs tightly. Pump your legs as if you are pedalling a bicycle. Point your left elbow toward your right knee and then point your right elbow toward your left knee as you pump your legs. Breathe normally during this ab crunch exercise.

The reverse crunch is one of the most effective exercises to tone and strengthen the abs. Lie on the floor on your back, and then flatten your back against the floor. Stretch out your arms near your body and place your palms on the floor on either side of your thighs. Cross your ankles and then lift your feet off the floor and bend your knees so that they form a 90-degree angle. Next, press your back down against the floor and tighten your muscles by squeezing them neatly. When you squeeze your abs, use those muscles to pull your legs toward the ceiling. The exercise consists of squeezing and then relaxing the abs as you raise and lower your legs.

You can use an exercise ball to increase the effectiveness of your ab exercises. Sit on an exercise ball. Lie back on the ball with your torso parallel to the floor. Keep your feet planted firmly on the floor. Next, cross your arms over your chest, tuck your chin toward your chest and squeeze your abs. Raise your upper body slowly and then relax back to the start position. You can spread your feet farther apart if you have trouble balancing on the ball. Move your feet closer together to increase the difficulty of this crunch exercise. Breathe out when you contract your abs and breath in when you relax your abs.

Start crunches slowly and build your strength until you can perform 15 repetitions of each exercise 3 times a week. If you need a little help in the beginning, start out by resting your legs on a bench between crunches. As part of an overall fitness program, crunches can help you lose weight, gain strength and trim your waist.

Related Article: 5 Stomach Exercises for Six Pack Abs Now

Featured Image: Men’s Fitness
Source by Robin Reichert