Are you looking to get those perfect summer abs? Doing the following exercises will get you well on your way to that coveted washboard stomach. This regiment works every portion of your stomach muscles. Leaving you with abs to die for! Do one repetition of a hundred, of each of the following exercises and you will see results in no time flat.
THE TRADITIONAL CRUNCH
1. Lay on the ground with your feet firmly on the ground and your knees in the air. Place your arms behind your head for support.
2. While keeping your stomach tight, lift your head up off the ground.
3. Lower your head back down so it almost touches the ground.
Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.
THE BICYCLE CRUNCH
1. Lie on your back placing your hands behind your head for support. Lift your legs in the air so that your legs form a 90° angle.
2. Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee gets closer to your body, bring your left elbow to it.
THE SIDE CRUNCH
1. Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support.
2. Lift your head up slightly off the ground as if you were doing a regular crunch.
3. Lower your head back down so it almost touches the ground. After desired number of reps is achieved, repeat exercise on other side.
Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.
* This is great for getting rid of those love handles!
THE REVERSE CRUNCH
1. Lay on the floor with your arms supporting your neck. Keeping your legs together, bring your knees up so your legs form a 90 angle.
2. In a slow movement, bring your knees in towards your chest.
3. Move your knees away from your chest, bringing them down a little past the starting position. Do this at least 100 times a day and this will get rid of your flabby pouch to reveal the six pack that lies beneath! *This is great for getting rid of a flabby pouch.
Crunches on an Exercise Ball
1. Rest your body on the ball in a way that your neck, head, and part of your shoulders do not touch the ball. Hold your head up by placing both arms behind your head.
2. While keeping your body steady on the ball, lift your head up as if you were doing a regular crunch.
3. Lower your head back down to starting position.
Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.
The Ab Reach
1. Lay on the floor with your right foot resting on your left knee.
2. Lift your shoulders and neck as if you are doing a regular crunch, however reach your left hand above and over your right foot.
3. Lower your head to just above the ground. After desired number of reps is achieved, repeat on other side.
To get the optimum results you need to incorporate cardio exercises into your exercise plan. This is because crunches can only tone the abs; it cannot get rid of the layer of fat on top of the abdominal muscles. Only way to lose the fat, is to do some form of vigorous aerobic exercise like skipping, jogging, cycling and so on for no less than 30 minutes 3-4 times a week. These exercises help increase the metabolic rate, causing your body to use up all stored forms of energy, your fat. Aerobics exercises target specific areas of body fat, while weight training increases the body’s overall metabolic rate. So in a way it enhances the action of aerobics. When you get rid of the layer of belly fat, you can start doing crunches.
