Stomach Exercises to Achieve Six Pack Abs!
Upper Abs
Basic Crunch
Lie on your back with your knees bent and feet flat. Place your hands by your ears. Curl your shoulders forward, contract your abs for a second or two and then lower your shoulders back to the starting position.
Tips
 Focus your mind on feeling your uppers abs do the work
Don’t rest at the bottom of the movement
Keep the small of your back pressed against the floor
Crunches: Knees Up
Lie on your back with your knees bent and feet flat. Place your hands by your ears. Curl your shoulders forward, contract your abs for a second or two and then lower your shoulders back to the starting position.
Tips
Focus your mind on feeling your uppers abs do the work
Keep the movement controlled
Get your shoulders off the floor with each repetition
Lower Abs
Reverse Crunches
Lie on your back and raise your legs so your thighs are perpendicular to your body. Place your calves and feet parallel to the floor. Have your hands lightly placed at the sides of the head or by your side. Use your lower abs to raise your hips off the floor, bringing your knees toward your forehead. Lower your hips in a controlled motion, keeping tension on your abs.
Tips
Focus your mind on feeling your uppers abs do the work
Keep the movement controlled
Get your shoulders off the floor with each repetition
Knee Raises
Lie on your back, hand under your buttocks (palm down), elbows out so that the small of your back is pressed against the floor. Keep your head up (chin to chest) and shoulder blades off the floor. Then extend your legs straight out (knees unlocked) and your heels on the floor. Use your lower ab muscles to draw your knees up to your chest. Then lower in a controlled motion, keeping a slight bend in the knees.
Tips
Keep your lower back pressed against the floor
Focus your mind on feeling your lowers abs do the work
Hold contraction for a count of two at the top of the movement
Obliques (love handles)
Side Leg Raises
Lie on your side, resting on your right hip, right leg bent under your body, and rest on your tricep for support. From this position extend your upper leg. Use your oblique muscles to raise the upper leg as high as it will go without moving your hips. Then lower it just short of the floor. Switch sides when you have completed your set.
Tips
Keep the movement controlled. Don’t swing your leg
Focus your mind on feeling your obliques do the work
Don’t rest your leg at the bottom of the movement
Side Crunches
Lying on your right hip, bend your knees so they are perpendicular to your body. Put your left hand behind your head and place your right hand on your side. In a crunching motion, use your obliques to lift your torso off the floor and up over your hip. Lower your body down so it lightly touches the floor.
Tips
Make sure you move your torso off the floor
Focus your mind on feeling your obliques do the work
Make sure you get your shoulder off the floor
Lower Back
Back Extension
Lie on your stomach on a comfortable surface. Place your arms at your sides so that your hands are by your hips. Now, raise your head and shoulders off the floor (mat) as high as you can. Hold for a few seconds, then lower your head and shoulders back down.
|
