For great abs you need to be determined and have self-perseverance as they are the most difficult ones to achieve. Rock-solid abs cannot be obtained only by crunching because it puts plenty of strain on other body areas, such as the spine, neck and lower back.
Furthermore, you need to implement proper eating regime like eating healthy foods and try to burn more calories than you consume. The exercises you choose for this area need to target each of the upper and lower abdominal muscles and works them from every possible angle.
In this article we shall present you with a program of 6 exercises that will be of great assistance in toning all your abdominal muscles, burn extra fat, and build muscle mass.
Perform them in straight sets with a 30- second break between sets, or in a circuit with no break between exercises. Do these exercises and you will get all those well-known ripped abs.
- Changing elbow-to-knee
Go into lying position on the back, then cross your arms across the chest in order for the right hand to rest on the left shoulder and the left hand to rest on the right shoulder. Start crunching up and bring the right elbow towards the left knee.
After that go to the initial position on the ground and then change to the other side. Do 5 sets of 30 repetitions.
- Flutter kicks
Lie on your back, and extend the arms to the sides. Make sure to tighten the abs and keep the legs straight out and raised around six inches above the floor. Next, lift the left leg higher than the right leg, and then lower it while lifting the right leg higher, but do it swiftly like scissors motion. In order to control the movements, tuck the hands underneath the glutes. Perform 5 sets of 15 repetitions.
- Straight leg raises
Start again in lying position, then relax the back and place the head on the floor. Next, extend the legs, holding them in straight line and close together. After that, slowly raise your legs straight up towards the ceiling, and stay like that for a few seconds. Then go back to the initial position.
- Oblique crunches
Lie on a side with your knees bent, placing the left hand behind the head. After that, move the left elbow up and crunch as high as possible. Stay like that for several seconds, and contract the obliques. Then, go back to the initial position and perform several repetitions before changing sides. Do 5 sets of 30 repetitions.
- Side raises
Again lie on the side, but now with a straight body, and the body weight distributed on the forearm, and the feet on top of each other. Next, elevate the hips up off of the floor, enhancing the movement with the forearm, and in that way securing an alignment of the body from the head to the feet. Stay like that for several seconds, and gradually lower the hips. Repeat in 5 sets of 15 reps.
- Reverse hip crunch thrusts
Go into lying position with the head and neck on the ground, the arms placed by the sides of your body, bent knees and flat feet. Then, roll the legs up towards the ears, pushing the hips up towards you. Stay like that for several seconds. Do 5 sets of 15 repetitions.
Believe us, these simple exercises are extremely effective securing you with great abdominal area which you will definitely want to show off this summer.