Best ab exercises
The best ab exercises are surprisingly easy to do. This is the finding of a study that looked at a variety of common abdominal exercises in order to determine the best ab workouts and what really works to strengthen abs . The study compared 13 ab exercises , ranging from the traditional ab crunch to more complicated activities, using at-home and gym equipment.
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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.
For the most effective ab workout to get ‘six pack abs ’, work the lower section of the rectus abdominis first, then the obliques, then the upper part of the rectus abdominis.
When lifting your upper torso for a crunch, always keep your chin pointing up to the ceiling, rather than looking toward your knees.
Really support your head and neck with your hands without pulling on your neck.
Exhale on the contraction and inhale as your relax the muscles.
Always contract the ab by pulling the belly button toward the spine before beginning any lifting motion.
When doing crunches, if you feel a lot of tension in your neck, take a break until the muscles of the neck and shoulder relax. That tension is produced when you try to lift with your upper body instead of your ab. It’s important that you take a break, relax, and contract the ab by pulling your belly button toward your spine.
Rather than trying to flatten your back to the floor, focus instead on pulling your belly button in as tightly as you can. It’s not important how high you lift, but how deeply you contract the abdominals.
Keep in mind that to eliminate abdominal fat takes more than just exercise, you need proper diet and a well-balanced ab exercises to go with the crunches. These are some tips to do a perfect abdominal crunch and have tonning abs.
· Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
· Pull your belly button towards your spine, and flatten your lower back against the floor.
· Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
· Exhale as you come up and keep your neck straight, chin up.
· Hold at the top of the movement for a few seconds, breathing continuously.
· Slowly lower back down, but don’t relax all the way.
· Repeat for 15 to 20 repetitions with perfect form for each rep.
· To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)
Nutrition
In order to decrease abdominal fat and to seize better the ab exercises this requires proper nutrition. You’ll need a balanced diet of carbohydrate, protein and fat. Eating several small meals throughout the day helps many people stay more satisfied and reduces hunger. Other lean body tips include: getting calcium, eating breakfast and eating high fiber foods. Make sure you stay well-hydrated by drinking water throughout the day and be sure not to cut calories too drastically or you could inadvertently lower your metabolism. To get more information visit the truth about abs site now