The American Council on Exercise's has released the results of a study and thus we can benefit of a list of exercise that can offer us a perfect abdomen. The abdomen exercises do not reduce the fat from a person's belly, but a strong abdomen is very important for protecting the spine and keeping the body healthy.
The best move to aim the rectus abdominis (meaning the six pack) and the waist is the bicycle exercise, according to the mentioned study. In order to perform this exercise correctly, you need to lie on the floor face up and tie your fingers behind the head. After that bring your knees towards the chest and lift your sholders. Do not pull on the neck. Turn your body right and simultaneously straighten the left out. Do the same while switching sides and repeat the exercise 12-16 times.
The second most effective move for the abdomen is the captain's chair leg raise. You can do many exercises as variations on this chair, which you can find in any gym. It is a rack with two padded arms which permits your legs to hang free. To do the exercises correctly, try to stand on the chair and then press the back against the pad while contracting the abs for raising the knees towards the chest. Repeat 12-16 times.
The exercise ball is another exceptional way to strengthen the abdominals. To do it properly, lie on the ball faced-up, cross your arms or put them behind the head and contract the abs in order to lift the torso off the ball. Try to keep the ball steady. Repeat for 12-16 times.
The vertical leg crunch is another efficient exercise for the obliques and the rectus abdominis. You also need to lie face up on the floor and expand the legs up while having the knees crossed. Now you should contract the abs for lifting the shoulders off the floor. Keep the legs in a stable position. Then lower and repeat 12-16 times.
The torso track is another effective exercise, but you should practice it carefully, because you can hurt your back. First hold the handles of the torso track and do not hold your breath while pulling in the abs. Then breathe out and move smoothly as far as you can. Contract the abs in order to pull the body back. If you want more tension, you should use more tension chords.
The reverse crunch must be practiced while lying on the floor with the hands behind the head. You then need to get your knees towards the chest while keeping the legs crossed or together. Now contract the abs in order to twist the hips off the floor/ Repeat this 12-16 times.
To perform a full vertical crunch you need to work the abs by using the lower body as well as the upper one. You need to lie down with your hands behind the head, contract the abs to lift the shoulders and press the heels up. Try to repeat it 12-16 times.
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