Exercises for abdominal muscles?
I want to do exercises to achieve well defined abdominal muscles (six pack).
I know that you have to eat really nutritious as much as you train. But I already have almost no body fast, because I have a really fast metabolism.
Also, when I tense my abs, I can already see the creases where they are supposed to be, even though I never worked out my abs. And I’m 13. But don’t say I’m too young, because I know several kids in my school who already have a six pack.
I tried the bicycle crunch, but it’s too hard to do perfectly. I always mess up with the pedaling motion with your feet.
So is there any other good ab (and oblique) exercise, that doesn’t require equipment?
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Of course, theres no many…. Go to bodybuilding.com and go to the excerises, workout thing.. And go to abs.. Theres so many man..
In fact there are quite a handful excellent ab exercises available. If you attempted on one and it didn’t work well for you, don’t be irate, instead move on and search for the best abs exercises that will surely fit for you. Every exercise works well with others while it doesn’t for some.
The following are some of abs exercises known to have helped many:
1. Stationary Bike Crunches
Though the crunches are not able to do this task alone, they are still helpful. Bicycle crunches use your entire ab muscle regions such as the lower abdominals, oblique abs and the rectus abdominals. Perform this exercise by lying on the ground, back rounded and your hands must be behind your neck to prevent hurting yourself. Both of your upper and lower abs will be employed into this exercise.
2. Martial Arts and Kick Boxing
Try making use of Taebo tapes or enroll classes at the fitness gym. The pulling down movement of your arms as well as the upward movement of your legs is the same as doing the standing up crunch. With kick boxing, you are sure to use the entire abdominal muscles and aid to entire body in burning fat. Each movement that you do will tighten your abs that will maintain your balance.
3. Torso Twists
As your body twists, it tightens your abdominal particularly if you will move from side to side. In other words you are making rapid movements. If you want to benefit your abs from it, you have to perform it correctly. Also you can also do the broomstick twist. It is performed by twisting your body while standing, making a sweeping movement from one side and then to the other.
4. Elevated Legs workouts
These are the exercises which utilize your abdominals in union with your other muscles. These any exercise that you can perform while maintaining your lower legs on its 90 degrees angle.
I have a list that targets the entire abdominal region. I found these doing a search for the most efficient ab exercises to do at home. Bicycles are one of them, because it is one of the best.
Don’t forget to work out your arms and chest, too! A cut stomach won’t go so well with skinny arms and a weak chest.
Pike 90
Lie faceup; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.
Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.
Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.
Corkscrew
Lie faceup. Press legs together and raise them toward ceiling until they’re at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.
Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side.
Bicycle
1.Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.
Exercise ball (large) crunch
1.Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Vertical leg crunch
1.Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.
Long arm crunch
1.Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.
Full vertical crunch
1.Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso.
4. Lower down and repeat for 12-16 reps.
Plank on Elbows and toes
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.