Abs exercises have long been connected to lean and perfectly shaped 6 pack abs.
This image has been mostly been created in people’s minds through a variety of infomercials and other TV advertisements that, in order to sell their product, have used false claims on stunningly beautiful bodies with amazing abs, just by using their product and do nothing else.
I know that they present evidence that their product is working but usually these evidence are non existent or they have been produced somewhere where no one can accuse them of scientific malpractice.
I know I have been scammed a couple of times and although I cannot discard everything that is being presented on TV, I am trying to identify a trait so that I can “smell” them before I “bite” them.
Thankfully, the internet has provided us with the capability to obtain information about everything, therefore know beforehand if something is hype or if it requires having second thoughts.
Back to the subject of abs exercises, we have to set the record straight by saying that these exercises provide the same effect as any other exercise performed for separate muscle groups.
They help us strengthen the abdominal muscle group and, as any other muscle group in our body, needs to be exercised 2 or 3 times per week, maximum.
If anyone is dreaming 6 pack abdominals solely from executing abs exercises then I am sorry to disappoint them but that is not the way to get it.
The 6 pack you are after requires a low body fat percentage. Therefore your main goal is to drop your body fat at the same time that you perform abs exercises as a part of complete workout routine.
Not only abs exercises are important in improving the general health and well being of someone, as any workout routine does, they are also great for those wanting to improve their athleticism as they improve strength and stability too.
Let’s see some of the most popular and effective abs exercises categorised for beginner, intermediate and advanced level.
|Straight Sit Up||Lie down with your legs bent at a ninety degree angle and your arms across your chest. Once in this position simply move your upper body up into a sitting upright position without the aid of any body part other than your stomach muscles and then return to laying flat. Do as many reps as possible, rest and repeat||Putting hands behind head. If you do, you use your arms as leverage to sit up and take the strain off their stomach muscles and put it in the neck.|
|Straight Crunch||Lying down with your arms across your chest and your knees raised off the ground so your legs are at a ninety degree angle. Curl your shoulders towards the pelvis, bringing up the upper body off the ground slightly. Do as many reps as possible, rest and repeat.||Putting hands behind head. If you do, you use your arms as leverage to sit up and take the strain off their stomach muscles and put it in the neck.|
|Plank||Lie face down with your legs together and straight, now using your forearms to push your body off the ground keeping your elbows in close to your body, in a 90 degree angle with your forearms. Your body should be off the ground except for your feet and forearms. Hold that position for as long as you can, then rest and repeat.||Widening the stance of the feet or moving the arms away from the body as it puts strain elsewhere and not on the core muscles making them prone to injury.|
|Leg Raise||Lay flat on your back, with your arms by your side and legs straight and together. Lift your legs 30 cm (12 inches) off the ground and hold them there, try doing this for four intervals of 25 seconds or more. You can vary by moving your legs from right to left.||Lifting your legs much higher or much lower than the indicated height. Doing that does not involve the muscles they should.|
|Oblique Crunch||Lie on your back with your knees bent and drop your knees to either sides (left or right). Your lower back should be on the floor. With your hands touching the eartips start to curl up making sure your chin is up and not tucked in your chest. Both shoulder should be off the floor at the top of the movement. Keep it for a couple of seconds and get back to starting position. Do as many as you can, rest and then repeat.||Putting hands behind head. If you do, you use your arms as leverage to curl up and take the strain off their obliques and put it in the neck.|
|Exercise Ball Sit up||Sit on the ball with your feet flat on the floor. Lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Raise your torso up to 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together.||Placing the exercise ball somewhere different than your lower back||Exercise or Swiss Ball|
|Floor Leg pull in||Lie flat and raise your knees to your chest and return to your starting position. Do as many as you can, rest and then repeat.|
|Medicine ball twist||Stand with a medicine ball in your hands at waist height and twist left and right. Do as many as you can, rest and then repeat.||Picking a medicine ball that creates uncomforting conditions.||Medicine Ball|
|Balance board||Stand on a balance board and hold a medicine ball in front of you, now try squatting down and rising back to a standing position then repeat.Ensure you hold the medicine ball as far in front of you as possible.||Keeping the medicine ball close to your body as it will not work the torso in full||Balance Board|
If you the beginner level is not for you then you should probably move on to the next page which refers to intermediate level exercises.
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