How to Pick The Best Abdominal Exercises
Perhaps the first indication of a person’s fitness level upon first sight would be the size of his/her gut or lack thereof in regards to any protrusions. It is what it is folks. Practically everyone that works out wants the flat, wash-board abs. I think in between the arms/chest for guys and perhaps the legs/arms for ladies, the abs are the most targeted muscle group for toning. So, friends, if you desire the ‘abs of steel’ like the ones seen on magazine covers or hey simply want or need to get rid of the pot belly, well, look no further. Now, don’t be misguided by the notion of having to do several high repetitions of crunches or sit-ups. That may be a waste of time as researchers have stated that both abdominal exercises have been listed close to the bottom in ranking of the exercises for the mid-section. Furthermore, and very noteworthy of mentioning, research has depicted that most other abdominal exercise equipments advertised on TV and infomercials were also labeled as ineffective or inferior for actually working the abdomen. Well, so which abdominal exercises work? I personally believe that the body as a whole should be worked as ONE unit and maybe not necessarily isolating specific regions. I mean not only do you get to kill MORE than ‘2 birds with one stone’ but you save a whole lot of time by going that route. Suffice it to say that it is inevitable that if you engage in such exercises as Yoga or its derivatives such as Pilates, The Royal Court Exercises, The 5 Tibetan Rites, not only would the abs inevitably get toned, but the WHOLE body benefits due to an improvement in flexibility, endurance and overall health on a physical and mental level. Even jogging (on grass/ sand or with specially made running shoes) can help with this. Still, I know, some people are going: “Yeah, yeah, that sounds great, but hey Foras, do you know the ones I can use for my abs please…thank you?!” Yes, I do and to satisfy your curiosity, I now present the ones that do work (and still are in line with my views on total body workouts!) Here they are:
1. Bicycle maneuver. To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise. 2. The Ab-Wheel -Start with a hand on each grip and kneel down with both knees together on the floor. -Lock your arms and hold the wheel at your knees on the floor. -Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head. -Do not touch the floor; your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back. -Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set AND one hell of a workout! 3. Hindu-Push Ups -Get on all fours. -The starting position is with legs spread wide and butt up in the air. -From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc -Straighten your arms and end up with your chest up and your hips almost touching the ground. Friends, I have to single this Yoga-esque exercise out for praise because when done properly and combined with deep breathing (exhaling on the way down and inhaling-looking up) Hindu pushups build amazing lung power as well as incredible upper body strength and endurance. They also improve flexibility in the shoulders and hips as well as the upper and lower back. 4. Gorilla Chin-Up/Crunch This compound exercise works the abdominal muscles, as well as the biceps and Lats. Start by hanging from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart. You should use an underhand grip to hang from the bar.
Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. Slowly reverse the movement and return to the starting position. By now, you have noticed that these exercises above work not just ONE part of the body, but a variety of muscle groups at the same time. So not only are your abs getting targeted but, an overall body-workout is being engaged in. Now, letâ€™s not forget one more crucial thing! Although the best exercises can help you reach a goal of a flatter, tighter tummy, you absolutely cannot rule out your dietetic habits Now personally, I think the best choice for a diet will be The Mucus-Less diet (A combination of Raw and Properly cooked Fruits, Leaves and Roots intertwined in desired with strategically executed juice fasts), Folks, suffice it to say that perhaps no dietetic guideline can touch this diet for not only helping to shrink the gut, but to restore overall improvement in health, vigor and vitality. That said, I wish you all the best in your pursuits of getting the flat, toned abs that youâ€™ve always desired. Kick butts and take names. In Friendship,
### Foras Aje is an independent researcher and author of Fitness: Inside and Out, a book on improving physical and mental health naturally with a Bible-Based Diet and Exercise. For more information on this book or other natural health tips, visit his site at http://www.bodyhealthsoul.com/
Published on Jan 17, 2014
This article covers how to pick the exact exercises that work best for the abdominal region. In addition, the best and healthiest diet for a...