Make sure the lower back stays well supported. Relax for a moment between exercises. Allow enough time for a good stretch/cool-down period when you are done.
Basic Crunch
Lay down on the floor, knees bent, hands resting on your thighs, feet and lower back pressing into the ground. Squeeze the abdominals as you lift your upper body […]
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Basic Ab Exercises
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Welcome to Ab Workouts - the blog where you find useful information on best ab workouts. If you have any questions regarding ab workouts at home, or would like any advice on killer ab workouts then please and let me know!
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Eat Right for the Best Workout
The 12 rules of eating right.
Get enough fiber
The experts say we should be consuming at least 25 grams of fiber per day. Go for whole grain breads, beans, fruit, and veggies.
Drink 2-3 glasses of skim or low-fat milk every day
Not only does it provide much-needed calcium, it’s got a perfect proportion of carbohydrate and protein calories to keep you feeling energetic.
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Upper Ab Exercises
Working the muscles at a variety of speeds ensures that you have strength throughout your whole range of motion, and helps overload the muscles, thus making you work harder and producing more rapid gains in strength.
Basic Crunch
Beginner: Lie on your back with your knees bent, feet shoulder width apart on the floor, hands behind your head. Pull your belly button to your spine and slowly squeeze your abs as your head and shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat.
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Personal First Aid
This article will cover the basic things you need to know if you have an injury while exercising.
The most common problems with exercise are fainting and dizziness, pulled muscle and dehydration.
Fainting and Dizziness
This condition is caused by lack of water and salt to the body. This only usually happens to people who are not used to exercise or work a lot harder than they usually do and the body is not prepared for it. If you are working out in a hotter place than normal you have to make sure you take plenty of water as you will lose more liquid while working out. Dizziness will occur before the fainting so if you feel dizzy then stop exercising straight away as if you are on your own you cannot help yourself if you faint.
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Oblique Exercises
The exercises below will strengthen your oblique muscles.
Side Lift
Beginner: Lie on your left side with legs together and knees bent. Place your left arm comfortably in front of you and place your right hand behind your ear, elbow bent. Exhale and use your obliques to lift your right knee while simultaneously lifting your upper torso to meet it. Inhale and slowly lower to the starting position. Do all reps and switch sides.
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Essential Nutrients
These are the six essential nutrients that your body needs on a daily basis.
- Water
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals
Lower Rectus Abdominis
Listed below are exercises that focus on the lower rectus abdominis muscle.
Reverse Crunch
Beginner: Lie on your back with knees pulled into your chest. Hands are behind your head and belly button is pulled in tightly. Exhale and contract your lower abs so that your hips and buns lift off the floor. Inhale as you slowly lower to the starting position.
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Ab Workout #2
Try this workout the next time you work abs.
Start with truck twists. Do three sets of 20 reps.
Next, move over to the lat pulldown station for pull-down crunches (with the rope device). Do 3 sets of 20-30 reps.
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Basic Stretching Exercises
Stretching is needed at the beginning of exercise to prepare the muscle for the exercise it is about to take part in. These stretches will help prevent damage to the muscle, and help with your suppleness. Stretching after the workout helps straighten the muscle fibres, helps clear out any build up of by products from exercise and also makes you feel good.
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Ab Workout #1
You may not think abs have much to do with strength, but they do. Abs are the counter-balance for your back. If you have weak abs, your back strength is bound to be hampered. Ab strength indirectly affects almost every muscle group in your body and remember, that well developed abs make you look good. Keep them strong.
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