- How To Do Butt ExercisesPosted 391 days ago
- Fitness Strength Training To Boost Your MetabolismPosted 391 days ago
- Lose 10 Pounds In 30 daysPosted 391 days ago
- How to Lose Stomach Fat In Your 50sPosted 391 days ago
- Losing Belly Fat After PregnancyPosted 391 days ago
- Home Exercises For The StomachPosted 391 days ago
- Pregnancy Diet For A Healthy BabyPosted 392 days ago
The Top 5 Abs Workout Routines
Everybody wants to look good. Be it a kid in his early teens, a girl hitting adolescence, a working woman or a man who is father of two. Fitness seems to appeal to all. And more than anything, a flat stomach is what everyone aspires for.
Fat around the belly is the last thing any man or woman in this world would want, and rightly so. Belly fat, or tummy fat as it is popularly known, degrades one’s personality. A person who is fit would any day make a better first impression than someone who has extra pounds tied to his/her waist.
Many a people indulge in tummy reduction or abs flattening exercises without bothering to about its knowhow. Only rigorous workouts may not help achieve desired results if he/she does not keep other things like diet, gender and healthy lifestyle in mind.
Also the workouts as well as the number of repetitions in each set are different for males and females of the same age. There are plenty of workouts which can help in toning up of the abs. I am quoting here the most effective 5 here.
It has long been considered the most effective exercise to lose belly fat. To perform the Bicycle, you need to lie on the floor with your lower back pressed to the floor and hands beside the head. Bend the knees to approximately 45 degrees and move your feet as if you are peddling a bicycle.
Bring your right elbow to your left knee and then a similar action with the left elbow. Switch sides alternatively after every repetition. Perform 2-3 sets of 12-15 repetitions each. Breathing should be kept normal all the while.
Exercise ball is a great way to tone up your abs. It is more effective than normal crunches on the floor since unlike floor crunches, herein legs are not involved and all the work is done by the abs only. This puts more pressure on them and the desired results are achieved faster.
To perform ball crunches, one needs to lay on the ball, face upwards, with the ball positioned under the lower back. Next you have to cross your arms over your torso. Now lift your body’s upper part off the ball by contracting your abs. Hold for 2-3 seconds and then lower back down slowly. Do 2-3 sets of 12-15 repetitions in each set. The ball should be kept stable all the time.
Vertical Leg Crunches
It is again more effective than regular crunches because abs all the work is done by abs. Here the legs are kept vertical while you perform crunches. You need to lie on the floor and straighten your legs in the vertical direction to as close to 90 degrees as possible.
Hans are kept behind the head or by the sides. Contract the abs as if they have to reach your chest towards your feet. Keep the legs fixed and move the belly button towards the spine at the peak of the movement. Avoid pulling the neck at any time as it can cause pain later. These types of crunches add intensity to the workout. Do 2-3 steps of 10-12 repetitions.
Chair Leg Raise
It is another very widely used workout to flatten the belly and get rid of unwanted tummy fat. It is available in almost all the health clubs. Here the legs hang free and arm rest is provided for the arms. The legs should be kept bent all the time to make it more effective and put pressure on the abs.
TO perform this exercise properly you must sit on the chair firmly get hold of the handles provided. Proceed when you are comfortable. Contract the abdominal muscles to raise your legs and lift the knees towards upper half of the body, pressing your back against the backrest for support.
Lower down slowly and perform 2-3 sets of 15 repetitions each. It should be kept in mind that momentum is not used while lifting the legs as it will reduce the effect of this workout and hence defeat the whole purpose.
It is generally used by people who strain themselves in the neck while doing other types of crunches. It is helpful since it provides support for both the neck and arms. It is again available at most of the gyms or health clubs. It can be used very easily.
You just sit on the Abs roller and grip the bars on your either sides firmly. Contract your stomach while moving forwards. Again keep in mind that the effort is from the abs rather than using momentum. Release and come back to original position slowly. 2-3 sets of 20 repetitions each should be sufficient. Breathe normally throughout.
Importance of Abs Workout Routines
There are many other workouts which can help an individual shed all that flab around his/her tummy. But what one has to keep in mind that results will not be visible overnight. One needs to be patient, consistent and committed to the workout. Try not to miss your workout.
Again too much of workout will only strain your body. So it should be according to your need and how much your body can take. Also a check should be maintained on what you eat. A healthy diet which includes appropriate portions of proteins, fats and carbohydrates should be followed.
Breathing should be relaxed and normal all the times because our lungs need a regular supply of oxygen, especially during workouts. One should always relax between two sets as it is very important. The number of repetitions mentioned here are for adult men.
For women number of sets and repetitions should be 70-80 percent of the above. Also its better to keep your body fit from the very beginning rather than waiting to get all chubby once and then lose fat. Rather than wasting loads of money on heavy equipments or going for surgery, follow these simple workouts regularly to achieve your dream abs and flatten that tummy.
Photo Credit: Supermamafitness.com