Tone your Abs with these simple ‘at home’ exercises. It is recommended to exercise your Abs 3 days a week, giving the muscles at least 48 hours of rest.
Ab crunches are by far the most effective belly trimming exercises. By straightening your arms over your head, the long arm ab crunch adds extra leverage and more abdominal strength-building, flat-belly benefits to the standard crunch.
Technique: Lie on your back with your knees bent and feet flat on the mat. Extend your arms above your head, keeping them next to your ears, and clasp your hands together. Contract your abs and, keeping your arms straight, slowly lift your shoulder blades off the mat. Then, without pausing, lower back into the starting position and repeat in slow motions. Exhaling as you lift up and inhaling as you lower at a controlled, steady pace. Do 1 to 3 sets with 8 to 16 repetitions per set.
Bicycle exercise is considered to be one of the most effective exercise for working all the muscles of the abdomen simultaneously.
Technique: Lie on your back with fingertips placed lightly behind your ears. Tighten your abs, raising your shoulder blades off the floor in a crunch and slowly bring your right elbow to your left knee as you straighten your right leg at a 40 to 45 degree angle; then reverse the movement, bringing your left elbow to your right knee while straightening your left leg. Exhale as you lift and maintain a slow, steady, controlled pace. Do 1 to 3 sets with 8 to 16 repetitions per set.
The plank is considered to be the main starting exercise for building core strength and stability. Besides your abdominals, planks strengthen your back, hips and pelvic floor muscles. This exercise can greatly improve your posture and help to prevent injuries.
Technique: Lie face down on a mat with your legs together, elbows under your shoulders and your forearms and toes on the floor. Contract your abdominal muscles and lift your body up into a straight line, so only your forearms, toes and the balls of your feet are touching the floor. Hold this position for 10 seconds to begin with, working your way up to 60 seconds.
Few exercises offer the combined side plank core benefits of flat abs, a strong back and good balance. And since the side plank uses an isometric contraction to keep you in position, you can become highly successful at doing it in a very short period of time.
Technique: Lying on one side, contract your abdominals and, with your forearm perpendicular to your body under your shoulder and one leg stacked on the other, lift your torso up into a straight, rigid line. Hold this position, balancing on your forearm and one foot, for 10 seconds at first, working your way up to 60 seconds. Repeat the exercise on the opposite side.
Chair Leg Raise
Chair leg raises are very popular and effective for toning those Ab muscles
Technique: Stand on a chair and gripping the handles pressing gently into the back. Inhale, contract your abs and using your arms to support your weight, slowly raise your knees to your chest as you exhale. Inhale as you slowly lower your legs back down and, without stopping to rest your feet, steadily repeat the exercise. Do 1 to 3 sets with 8 to 16 repetitions per set.
Exercise Ball Crunch
This crunch on an exercise ball is considered more effective than a regular crunch because the abs have to work harder.
Technique: Position the ball under your lower back with your arms crossed over your chest and your thighs and upper body parallel to the floor. Take a deep breath, contract your abs and exhale as you lift your torso 40 to 45 degrees, crunching the bottom of your rib cage toward your hips. Inhale as you lower back down, getting a stretch in your abs. Repeat. Keep a slow, steady, controlled pace with no breaks in your movement. Do 1 to 3 sets with 8 to 16 repetitions per set.
Vertical Leg Crunch
This is another very effective exercise for the abdominals. Holding your legs straight up in the air while you do a crunch forces your abs to work harder.
Technique: Lie on your back with legs extended up, ankles crossed and knees slightly bent in a fixed position. Place your fingertips lightly behind your ears, contract your abs and lift your head and shoulder blades off the floor, reaching your chest toward your feet. Lower slowly back into the starting position and, without taking a break between moves, repeat. Maintain a slow, steady pace, exhaling as you lift up and inhaling as you lower. Do 1 to 3 sets with 8 to 16 repetitions per set.
When you combine this core Ab workout with a healthy diet, you could get rid of belly fat, be fitter and trimmer. KEEP FIT!