Its true that everyone had a dream of having killer abs. You may have also done too much hardwork even you might have tried all the moves for the abs. But there are many things to take care of while working out for abs. But im this article i am telling about the 5 moves that can be very helpfull to get your ripped abs.
1.The Bicycle Crunch
This move is very close to bicycle ride, hence the name, but there is no real bicycle nvolved. This is one of the best exercises to hit your abdominals hard, including the oblique’s. The
exercise uses the weight and resistance of your
own body for training purposes, but if the entire
process seems too easy for you then add weights
to your legs or ankles.
To perform the bicycle crunch , lie down on the
floor and put your hands behind your head. Do not
lock your fingers as you don’t want to be pulling
your head upward during the exercise using your
arms. Raise your shoulder blades using the
abdominal muscles, like you’re performing a
crunch. Next, elevate your knees so that your
knees are bent and your calf muscles are parallel
to the floor. Begin by slowly pedaling your legs like
you’re riding a bicycle. Compress your abdomen
with each “row” by touching your knee with the
opposite elbow as you draw the knee up.
Maintain your breathing – do not hold your
breath. Your shoulders should remain elevated and
you should not be using your hands to keep them
elevated. This will ensure the maximum use of the
abdominal muscles.
2.Vertical Leg Raise
Vertical leg raise is very effective for the lower abdominal muscles, and with variations in
movement this top abdominal exercise can also hit
the obliques as well – perhaps even better than
the bicycle maneuver. It’s not truly possible to
target a specific section of the abs because they
are a cohesive muscle group, so expect this
workout to hit all the major groups you’ll
definitely feel the pull in the lower abdomen though.
This works great from a captain’s chair. Support
your body by placing your elbows on the horizontal
pads with your back flush to the backpads. Grip
the provided hand holds and let your feet dangle.
Raise your knees toward your chest. Pause and
flex your abdominal muscles then lower your legs
under control to just before the starting position
and raise again. Avoid the temptation to let your
feet dangle and rest.
3.Ab Wheels
This is one of those core exercises that hurts in
just the right kind of way and will definitely sit at
at the top of the most important core exercises
for your abs. If you want washboard abs then this
is most certainly the workout you want to aim for.
It’s important to know your limitations because
this workout can be difficult for someone that has
a weak lower back.
To perform for starters, get on your knees using
a mat or other workout pad under your knees for
protection. Hold the wheel on the floor in front of
you with your elbows extended slightly. Let the
wheel roll out in front of your body as far as is
comfortable. Use your abs, and no other part of
your body, to draw the wheel back in.
4.Clothespins
This is an abdominal exercise that uses full body
motion while also delivering a core exercise to the
abs. If you’re just starting your ab routines you
may have a difficult time landing this maneuver
properly but with work you’ll be able to get the
motions down – it’s about a mixture of flexibility
and core strength.
To perform, lay down and straighten your legs.
Begin by sitting up in a semi-seated position
while contracting your abdominal muscles then lift
your legs to a 45 degree angle. Reach out toward
your shins and hold the posture while contracting
your abs. Return to your starting position slowly,
under control.
5.Flutter Kicks
Flutter kicks are a serious workout that will push
the limits of your abs and stamina. This workout
not only targets your abdominal muscles but will
target your back muscles as well. There’s no set
number of reps for this workout. The point is to
push yourself to muscle fatigue where you simply
cannot progress further. Continue challenging
yourself to increase the length at which you do
the flutter kicks or the number of kicks you get in
within a set time limit.
To perform, lay on the floor with your legs
straight. Place your hands under the outside of
your gluts to support your lower back and raise
your legs off the ground to a point where they are
approximately 8-12” from the ground. Begin by
raising one leg up to about 18-20” while lowering
the other leg slightly then alternate the legs.
Continue alternating for the full duration. If you
need to take a break during this exercise, pull
your knees to your chest and hold that position as
if you were curled up into a ball. When ready,
extend your legs and begin again.
Beginner
☞ Bicycle Crunch - 2 Sets of 20 Reps
☞ Flutter Kicks - 2 Sets of 10 Reps with each leg
☞Vertical Leg Raises - 2 Set of 10 Reps
Intermediate
☞Bicycle Crunch - 2 Sets of 15 Reps
☞Ab Wheel - 2 Sets of 12 Reps
Reps
☞Flutter Kicks - 2 Sets of 12 Reps with Each Leg
☞Vertical Leg Raises - 2 Set of 15 Reps
Advanced
☞Ab Wheel - 2 Sets of 12 Reps
☞Vertical Leg Raises - 2 Sets of 15 Reps
☞Clothespins - 2 Sets of 12 Reps
☞Bicycle Crunches - 2 Sets of 20 Reps
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1.The Bicycle Crunch
This move is very close to bicycle ride, hence the name, but there is no real bicycle nvolved. This is one of the best exercises to hit your abdominals hard, including the oblique’s. The
exercise uses the weight and resistance of your
own body for training purposes, but if the entire
process seems too easy for you then add weights
to your legs or ankles.
To perform the bicycle crunch , lie down on the
floor and put your hands behind your head. Do not
lock your fingers as you don’t want to be pulling
your head upward during the exercise using your
arms. Raise your shoulder blades using the
abdominal muscles, like you’re performing a
crunch. Next, elevate your knees so that your
knees are bent and your calf muscles are parallel
to the floor. Begin by slowly pedaling your legs like
you’re riding a bicycle. Compress your abdomen
with each “row” by touching your knee with the
opposite elbow as you draw the knee up.
Maintain your breathing – do not hold your
breath. Your shoulders should remain elevated and
you should not be using your hands to keep them
elevated. This will ensure the maximum use of the
abdominal muscles.
2.Vertical Leg Raise
Vertical leg raise is very effective for the lower abdominal muscles, and with variations in
movement this top abdominal exercise can also hit
the obliques as well – perhaps even better than
the bicycle maneuver. It’s not truly possible to
target a specific section of the abs because they
are a cohesive muscle group, so expect this
workout to hit all the major groups you’ll
definitely feel the pull in the lower abdomen though.
This works great from a captain’s chair. Support
your body by placing your elbows on the horizontal
pads with your back flush to the backpads. Grip
the provided hand holds and let your feet dangle.
Raise your knees toward your chest. Pause and
flex your abdominal muscles then lower your legs
under control to just before the starting position
and raise again. Avoid the temptation to let your
feet dangle and rest.
3.Ab Wheels
This is one of those core exercises that hurts in
just the right kind of way and will definitely sit at
at the top of the most important core exercises
for your abs. If you want washboard abs then this
is most certainly the workout you want to aim for.
It’s important to know your limitations because
this workout can be difficult for someone that has
a weak lower back.
To perform for starters, get on your knees using
a mat or other workout pad under your knees for
protection. Hold the wheel on the floor in front of
you with your elbows extended slightly. Let the
wheel roll out in front of your body as far as is
comfortable. Use your abs, and no other part of
your body, to draw the wheel back in.
4.Clothespins
This is an abdominal exercise that uses full body
motion while also delivering a core exercise to the
abs. If you’re just starting your ab routines you
may have a difficult time landing this maneuver
properly but with work you’ll be able to get the
motions down – it’s about a mixture of flexibility
and core strength.
To perform, lay down and straighten your legs.
Begin by sitting up in a semi-seated position
while contracting your abdominal muscles then lift
your legs to a 45 degree angle. Reach out toward
your shins and hold the posture while contracting
your abs. Return to your starting position slowly,
under control.
5.Flutter Kicks
Flutter kicks are a serious workout that will push
the limits of your abs and stamina. This workout
not only targets your abdominal muscles but will
target your back muscles as well. There’s no set
number of reps for this workout. The point is to
push yourself to muscle fatigue where you simply
cannot progress further. Continue challenging
yourself to increase the length at which you do
the flutter kicks or the number of kicks you get in
within a set time limit.
To perform, lay on the floor with your legs
straight. Place your hands under the outside of
your gluts to support your lower back and raise
your legs off the ground to a point where they are
approximately 8-12” from the ground. Begin by
raising one leg up to about 18-20” while lowering
the other leg slightly then alternate the legs.
Continue alternating for the full duration. If you
need to take a break during this exercise, pull
your knees to your chest and hold that position as
if you were curled up into a ball. When ready,
extend your legs and begin again.
Beginner
☞ Bicycle Crunch - 2 Sets of 20 Reps
☞ Flutter Kicks - 2 Sets of 10 Reps with each leg
☞Vertical Leg Raises - 2 Set of 10 Reps
Intermediate
☞Bicycle Crunch - 2 Sets of 15 Reps
☞Ab Wheel - 2 Sets of 12 Reps
Reps
☞Flutter Kicks - 2 Sets of 12 Reps with Each Leg
☞Vertical Leg Raises - 2 Set of 15 Reps
Advanced
☞Ab Wheel - 2 Sets of 12 Reps
☞Vertical Leg Raises - 2 Sets of 15 Reps
☞Clothespins - 2 Sets of 12 Reps
☞Bicycle Crunches - 2 Sets of 20 Reps
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