Fitness Book

Are you tired of being out of shape and want to firm up abdominal muscles?  If so, you can by using the right type of exercise.  This along with proper diet can make a tremendous difference not just in how you look, but also how you feel.  The following are some of the best abs workout options to consider.

Bicycle

For this abs workout, you will need to lie on the floor on your back.  Lace your fingers behind your head and bring the knees in toward the chest.  While doing this, raise the shoulders off the ground but without pulling on the neck.  Now, straighten out the left leg to a 45-degree angle while at the same time, turning the upper part of the body to the right and bringing the left elbow in toward the right knee.  You will need to switch sides, working both going through a pedaling motion.  We recommend you do between 12 and 16 repetitions.

Captain’s Chair

For this abs workout, you will find it to be highly effective.  In addition, this will work the obliques.  Stand on the chair at your local gym, gripping the handholds to ensure you are stable.  Then, press your back against the padded back, contracting the abdomen so the legs are raised and knees lifted toward the chest.  Doing these 12 to 16 repetitions is perfect.

Exercise Ball Crunch

For strengthening the stomach, this abs workout is excellent.  Lie on your backside on the ball, allowing it to rest under the mid to lower section of the back.  Cross the arms over the chest, or if you prefer they can be placed behind the head.  Then, with the abdominal muscles contracted, lift the torso off the ball while pulling the bottom of the ribcage down and into the hips.  While curling, make sure the ball remains stable.  Then, lower back down to stretch the abs and repeat for 12 to 16 repetitions.
 
Torso Track

While this abs workout is difficult, it is also effective.  The key is to be careful not to hurt your back while doing it.  Grip the handles of the Torso Track at the gym, pulling the abs in but without holding your breath.  Then, exhale while gliding forward, going as far as you can comfortably.  Make sure to contract the abs when pulling your body back.  If necessary, more tension can be added to the chords.

Reverse Crunch

While is seems this abs workout would help the lower abs most, it actually benefits the entire abdomen.  Lie down on the floor and place the hands on the floor, or behind the head.  Then, bring the knees in toward the check, but just until they are bent to 90 degrees.  Be sure you keep the feet crossed or together.  Now, the abs would be contracted to curl the hips off the floor, while reaching the legs toward the ceiling.  Lower down and repeat this exercise for 12 to 16 repetitions.

Abdominal Rocker

The abdominal roller helps target the rectus abdominis.  Start by sitting down on the rocker, grabbing the bars in both hands.  Then, contract the abdominal muscles while rocking forward.  You want to originate the movement from the abs, not by using the momentum.  Release and repeat for three sets, each of 12 to 16 repetitions.

Full Vertical Crunch

With this, you will find that both the upper and lower abdominal muscles are worked.  Lie on the floor on your back, extending your legs toward the ceiling.  Place your hands behind your head and then contract the abs so you lift the shoulder off the floor.  While doing this, press the heels toward the ceiling so you have created a “U” shape with the torso.  Lower down and repeat this exercise for 12 to 16 repetitions.

The key to success with any abs workout is to do them correctly as to avoid injury.  When these exercises are done right, you will notice the muscles responding.  Of course, seeing a tight, toned stomach will take time and ongoing workouts but they can make a significant difference, getting you ready for the upcoming summer.

Remember, before getting involved with any heavy type of abs workout, talk to your doctor about any existing health problems or concerns.  Once you have been cleared, take advantage of these and other types of exercise that can provide you with a gorgeous and toned stomach.  In addition to the many exercises that focus solely on abs, you could also incorporate various types of aerobic exercise to your daily regimen.  For example, swimming is great for tightening arms, legs, and abs, as is stepping.