Fitness To The Bone

Everyone wants to know how to get a flat stomach but what people need to understand is there is no quick fix to do so. There are three things that you need to combine together in order to get flat, sexy abs: proper nutrition, cardiovascular exercise and abdominal training. While it is important that you consume natural, whole foods, we are going to focus on three of the most effective exercises that you can perform to help get those six pack abs that you’ve been dying to achieve. The below exercises were found by the American Council on Exercise to target the abs with utmost success and effectiveness.

Bicycle Exercise

In order to perform this exercise, you’ll need to lie on the floor, flat on your back with your fingers behind or on the side of your head. You will then begin to bring your knees up to your chest in a 45-degree angle and perform the bicycle movement just as you would if you were actually riding a bike. As you bring your right knee up, touch your left elbow to your knee. As you bring your left knee up, touch your right elbow to your knee. Continue to alternate between left and right while maintaining adequate, even breathing patterns. Try to perform one to three sets of about 10 to 15 reps.

Captain’s Chair Leg Raise

In case you aren’t familiar, a captain’s chair is a rack that consists padded arms. You hold your weight up on your arms while your legs dangle free. To do this exercise, you will want to get into position on the captain’s chair by standing and then gripping the handles or handholds in order to stabilize your upper body. Press up against the chair with your back and use your abs to lift your lower body towards your chest. Don’t let your legs swing or your back to arch. Lower your legs back down slowly and then repeat. Try to perform one to three sets of about 10 to 15 reps.

Exercise Ball Crunch

This exercise calls for an exercise ball, which is very effective in working your abdominal area. While you can do crunches on the floor, the exercise ball allows the crunches to be more effective since your abs are doing more work whereas on the floor, your legs are taking away some of the force. Plus, you’ll work more of your entire body with the ball than when laying on the floor.

Now, performing this exercise will require that you lie down on the ball where the ball is positioned just under your lower back. You’ll want to either put your hands behind or beside your hand or cross your arms across your chest. You will then use your abs to lift up your torso from the ball. Make sure to maintain the stabilization of the ball as you come up. Lower yourself back down and repeat. Try to perform one to three sets of about 10 to 15 reps.
The above are the three most effective exercises that work your abs. But to get those six pack abs that you desire, be sure to combine healthy eating and cardio conditioning with the above exercises.

Tags: abs, belly, flat belly, six pack abs, stomach