what are some really good home ab workouts?
i wanna know some pretty good ab workouts thatll give me a 6 or even a 8 pack. i am very athletic/skinny so im not fat and when i work out itll show then. the reason im asking for home ab workouts is because i dont have access to a gym all the time. i wanna know some really good exercises that i can do at home thatll give me the results i want…so anything will help thanks!
you already asked this, but here it is again:
Look these up on google images:
Weighted Crunches (upper abs)
Jack-knives (all of the abs, mostly lower)
Leg raises (lower)
and i made up one by myself… ok you lay on you back with you hands on your chest/head. you then raise your feet about 6 inches from the ground and hold them there. After doing this, you lift your upperbody as much as you can while keeping your legs straight and 6 inches above the ground. When you reach the highest point, you pause, squeeze your abs then slowly lower back, then repeat. This works your upper abs great and your lower abs pretty good. You can add weight if needed.
mix these excersises into your workout. train your abs at most every other day and keep your body fat low
they did some stress tests a few years ago to measure muscle contractions during some common ab exercises:
1. The Bicycle maneuver was number one
2. Captain’s chair (vertical leg raises using a tower)
3.Exercise Ball Crunch
4.Vertical Leg Crunch
Since you are doing it at home, I will skip the rest of the ones that require equipment. A tower takes up room, but an execise ball is cheap. The bicycle maneuver is really good and requires nothing , except maybe a cheap mat. Here are a few more.
6. Long Arm Crunch
7. Reverse Crunch
8. Full vertical crunch
10. Plank on Elbows and Toes
I’m not sure of what that names of these work outs are, or if they were already mentioned but: 1) put your hands under your butt and hold you legs straight out with your heels about six inches off the floor, hold that position for about a minute or more. 2) Have a friend or someone willing to work with you that is about your weight. Lay under the with your back on the floor and your head in the middle of your partner’s ankles. Hold onto your partners ankles, straighten out your legs, lift them up high, and have your partner push down hard on your legs. DO NOT, let your feet touch the ground, and exhale as your feet come down. Tell your partner to mix up the direction he’s pushing your legs, straight down for your general abdominal area, and left or right, to work out the sides and lats.
Remember to breathe on all of these, and stretch out your abs, this reduces soreness and the need to recover.