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Ab exercises

If you are not happy of that you see looking in the mirror it is obviously the time to do something about it. And be sure that changing your eating habits is only a part of the whole process. In order to have good looking body you should regularly work hard on it. A good way to start is to try doing some ab exercises right at home.

It would be wise to divide all the ab exercises into 2 parts - exercises for upper abs and lower abs. Though we separate them they both are working with the whole abdominal wall. However there are so called muscle "clusters" that are separated by connective tissue. They make up the "washboard" or the "six-pack" you always wanted to obtain. So you can focus on the lower clusters by moving the pelvis or on the upper clusters by moving just the torso.

For the lower abs we can distinguish the following exercises - hanging knee raises, hanging leg raises, laying leg raises, vertical laying leg thrusts and reverse crunches. For the hanging knee raises you will need something where you can hang (like a chin-up bar). This ab exercise is about bringing up your knees (keeping ankles crossed) to your chest while hanging in the air. Hanging leg raises is almost the same exercise except you should keep your legs straight. When doing both exercises make sure that your lower back status is rounded or neutral. When doing "laying leg raises", lie on your back and put your palms down under your buttocks. After that try to raise your legs about 30 cm off the floor and hold them there for few seconds. Vertical laying leg thrusts is similar to laying leg raises, but you should also raise you torso along with your legs. If it will be hard for you just bend your knees a bit more. The reverse crunch is the easiest ab exercise and therefore the most popular. All you will need is something to hold behind your head. Pull your legs up (your knees should be above your chest) and then return to beginning position.

For the upper abs we can distinguish the following four exercises - pulldown crunches, cross-knee crunches, 1/4 crunches and simple ab crunches. For pulldown crunches you must drape a towel around the pulldown machine's bar to pull the weight using it instead of the bar. Then do nex steps - kneel to the machine, grab the towel and put your hands against your forehead, then kneel away from the machine so that the cable comes down at a slight angle. While doing cross-knee crunches take the diagonal bent-knee position so that you try to touch each shoulder to the opposite hip alternately. Keep in mind that at the top position one shoulder and one hip should be raised off the ground. 1/4 crunches nada b crunches are similar, but in 1/4 you should raise your shoulder up, instead of pulling them toward your pelvis.

And remember that getting the killer abs that you want is not going to be easy, but along with consistent work, effort, and dedication you will soon be able to show off a whole new you.