Best Abdominal Exercises
Before we start let’s clarify some things…
In order to get wonderful results from the best abdominal exercises it is important to follow 4 basics rules:
1 – Inhale while you are laid-back and exhale when you are contract.
2 – Concentrate! During the exercise, you should focus on your abdomen and try to feel the intensity you are putting in to adjust that to the highest level.
3 – If at any time you feel back pain, stop and review your position as well as the execution.
4 – You don’t need more than 20 minutes a day to get amazing results with the best abdominal exercises. In fact, you could probably do it in much less than twenty.
Now, let’s get right on it…
The first one is called the “abdominal hold”:
1 – Sit tall on the edge of a robust chair, laying your hands on the edge with your fingers pointing in the direction of your knees.
2 – Contract your abs and bring your toes two to four inches off the ground, lifting your but a bit of the chair.
3 – Keep this position for five to ten seconds.
4 – Go down and repeat this movement for two hoke minutes.
5 – Repeat the exercise three times, resting one minute between each exercise.
Ok. That was the first one. Now, let’s go straight to the nest one, witch is called “Crunch on an exercise ball”.
1 – Sit on an exercise ball with your feet aligned and flat on the floor.
2 – Let the ball roll back slowly until you fit on your lower back in a comfortable position with your things and torso paralleled with the floor.
3 – Contract you abs lifting up your torso at an angle of no more than 45 degrees.
4 – To work the oblique muscles, and make the exercise a bit difficult, you can put your feet closer together.
5 – When you get more confident raise your arms straight back behind your had, parallel with the floor.
6 – It’s good idea to start doing twenty reps, 3 times each. And then implement the next levels in the steps 4 and 5.
As I said it’s possible to do these very best abdominal exercises in much less than 20 minutes. A good routine would be to start doing them at least 3 times a week for the first month. Then 2 times a week for the second month, until get to one time a week in the third month. Keep going with one time a week for the months ahead. Always increase the weight for about 10% for every two weeks.
To increase the weight, wrap it around your cinnamon for the fist exercise. And for the second one hold a barbell at the position number 5.