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Crunches are the favored exercise for abdominal muscle development.  There are lots of abs exercises, but the crunch is by far the most widely used.  It is simple and effective.  Regardless, it has a few drawbacks, and so some variations have been invented to try to address them.

 

Try out these abs exercises to find a better way for you, or just to add some variation to your routine.  After all, if you keep it fresh, you’ll stay interested and motivated longer.

 

Exercise Ball Crunch:  With much-needed lower back support.

 

One major issue with crunches is that sometimes your bottom hurts from the pressure.  With your bum acting as fulcrum, the bones pinch the thin flesh around them against the floor.  A mat makes it more bearable.  Do it on an exercise ball though, and you’ll find it more comfortable and enjoyable.

1.  Set the ball against a wall or corner and the floor.  This will give it stability and prevent you from hurting yourself.

2.  Lie on the ball, maximizing support on the mid and lower back.

3.  Do your crunches as you normally do, keeping your feet flat on the floor.

This is ranked pretty highly amongst abs exercises, since it finds the best balance between comfort and efficacy.  If you had to choose just one from all the abs exercises, this should be your choice.  The only downside is it needs an exercise ball, unlike the do-anywhere basic crunch.

 

Vertical Leg Crunch:  Not for the leg-conscious.

 

This one has you lying on the floor or mat, as with the classic.  The difference is that instead of keeping your feet on the ground, you are to stretch your legs up, getting them as close to vertical as possible.  Needless to say, you can’t be shy about your legs with this one.

1.  Lie on the floor.  Raise your legs up, keeping them as close to each other as possible.

2.  Lift your chest and shoulder blades by contracting your abdominal muscles.

3.  At the maximum point, perform a small backward motion with your abs, as if bringing your navel to your spine.

4.  Slowly lower your upper torso to the flat position.  Repeat.

It is a little more comfortable than the standard, but requires a bit more balance.  Next on our list of abs exercises is the long arm crunch.

 

Long Arm Crunch: Changes the focus.

 

This exercise changes the area of exertion.  Rather than putting strain on across the abdominal plane or at the middle as with the standard crunch, the long arm crunch focuses power in the upper abdominals, which can be quite tough to exercise.  To perform:

1.  Lie on a mat or on the floor.  Extend your arms behind your head, clasping your hands together.

2.  Lift your shoulder blades by contracting your abdominal muscles.  Keep your arms straight.

3.  If you feel neck pain, support your head with one hand.  Alternate hands regularly.

4.  Lower your body to the flat position.  Repeat.

 

There are even more abs exercises based on the crunch.  If you don’t like these, just look for other variants.

Mark Grey,
mark@markfreelance.com

Article Source:http://www.articlesbase.com/health-articles/abs-exercises-variations-of-the-old-favorite-1678088.html

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The “love handles” or oblique muscle, is a common drawback for most men and a few women too. If you want to have a decent and toned mid-section, you wold need to have strong, well-outlined obliques. When the body has additional fat storage here, it can take away from the washboard look you’re after. I have compiled a listing of the 3 handiest love handle exercises that you could do to reconstruct the obliques and assist you on your journey to a tighter ab region. I’d advocate that you are doing three sets of love handles exercises a minimum of three times every week for best results:

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Love Handle Exercises  Step 1 – Ab Tilts

This is to isolate the muscles of the love handles (obliques). And how its done is to:

- Begin by grasping a dumbbell in your hand while at the same time standing up straight with your both hands on both sides.

- Then slowly lower the dumbbell down on one side while inhaling making fully certain that your back stays utterly straight and each shoulders stay facing forward.

- Along with your opposite hand on the hip, return back to the beginning position

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Love Handle Exercises  Step 2 – Aspect Crunches

This is to develop the side muscles of the abdomen. And how its done is to:

- Lie down on the right side in a sort of a fetal position on the mat. -Flip your left shoulders over so that both shoulder blades are positioned flat against the mat while at the same time keeping your lower body pointing to your side.

- With the left hand behind the head and the right hand on the left waist, crunch up slowly till your right shoulder has raised off the mat making certain your knees stay touching and on the mat (exhale).

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- Lower your self down to the beginning position while inhaling and then repeat with the same set up for a whole before switching sides.

Love Handle Exercises  Step 3 – Bicycle crunches

This is to develop the muscles of your side (obliques) and stomach (rectus abdominis). And how its done is to:

- Begin by laying flat on the ground with each knees bent.

- Bring both knees up off the ground until your higher leg is parallel to the floor.

- Crunch up till both shoulder blades return off the ground and then twist your higher body in such a way that one elbow touches your opposite knee and then exhale.

- Slowly come your upper body to the beginning position and repeat on the opposite side.

- Continue changing each side till the desired amount of repetitions are achieved.

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I’m sure whenever we think about exercise to lose belly fat and having a flat tummy; the typical items that come back to our mind are doing tons of crunches and some stomach exercises. Though stomach exercise to lose belly fat are reasonable for toning stomach muscles, alone they don’t seem to be extremely efficacious in losing belly fat. To have a washboard stomach, you need to lose the fat covering the belly muscles, thus, a mixture of ordinary exercise and an occasional calorie diet is among the simplest ways that you can exercise to lose belly fat. These exercises are highly valuable in reducing waist fat, burning calories, and gaining robust belly muscles.

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The easiest way to lose belly fat

There are several types of exercise to lose belly fat like cardio exercises, HIIT (High Power Interval Training), and intestinal exercises that will assist your burn belly fat through raising the body’s metabolic rate. Swimming, biking, dancing, all sorts of other sports, for example. Are a few of the premier required cardiovascular exercises a person can do to get a washboard stomach?

HIIT could be a high power kind of cardiovascular in that inside an each short time you alter the power of exercise to push your body to burn a large amount of calories. Intestinal exercise to lose belly fat like crunches or leg lifts work very well on the abs muscles and is going to be performed together with cardiovascular exercises and HIIT to lose belly fat & have a toned stomach. Following below are some exercises to lose belly fat:

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Higher Abs Exercise to lose belly fat – The Basic Crunch

To do a basic crunch, the hands ought to be to your side of the chest or crossed on the chest. Bend the knees at 90 degrees along with the feet touching the ground. Lift the shoulder blades in such a style that you simply touch your knees with your chest while not moving the legs. When you reach the high of the movement, i.e. after you knees are touching the chest, contract the abs muscles intensely and slowly lower the body down. Touch the shoulder blades to the ground and then repeat the process for approximately fifteen-thirty times. Conjointly think about your respiration, breathe out on your way up & breathe in on your way down. Take rest for some mins and do the exercise again doing at least three-four sets.

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Lower Abs Exercise to lose belly fat – The Reverse Crunch

Lie on your back together with your hands behind the head or on the bottom next to the hips. Bend the knees with your feet 6 inches higher than the ground. Slowly you must bring your knees toward the  chest and lift the ass. Focus at the same time contracting your abs in such a fashion that you may feel your lower abs working after some repetitions.

Now slowly lower your legs to the start position and repeat the process about fifteen-thirty times. Breathe out and in the same way as discussed above, take rest for a couple of mins and do the exercise again doing at least three-four sets.

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·                     Bind Up To 28% of Your Fat Intake – Instead of checking product labels, just enjoy the food no matter how "wrong" its supposed to be

·                     Helps Reduce Food Cravings – Constantly tempted by chocolate or burger and fries? It will be easier to say no with this product

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Article Source:http://www.articlesbase.com/health-articles/exercise-to-lose-belly-fat-fast-1658819.html

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The majority of us who hit the gym on a regular basis and like working out are interested in having six pack abs. Although we probably already realize the fact that abdominal exercises alone are not going to help you to achieve that goal, they are an important part of doing so. Not only that, these exercises that are going to strengthen the abdominal muscles are going to give you an overall stronger core and can even help you to overcome back problems. Here are four effective abdominal exercises that you can do, some at the gym and some that can be done from home.

One of the most effective abdominal exercises that can be done is the simple crunch. The fact that there are many variations on this theme is very important for you to understand, as it is possible for you to hit different muscles in the abdominal region by adjusting the crunching that you are going. At its very basic level, you will be lying on your back on the floor and lifting the neck and upper back off of the floor in order to flex the abdominal muscles. Consider it like doing a partial sit up. It is much easier on the back than doing a full sit up and it is easy to target the abdominals by doing so.

A second type of exercise which really works on the abdominal muscles is a variation on the crunch. This is typically done with a machine and you can add additional resistance in order to make these abdominal exercises more difficult. Some of the machines will have you lying on your back, perhaps even in a reclined position with your feet hooked under bars. You would then crunch your abdominals, much in the same way that you would do it if you’re lying on the floor. There are also abdominal exercises which can be done with you in a seated position by pressing weight forward and crunching the abdominals in this way.

The bicycle is another very effective exercise that can be done which works the abdominals. These abdominal exercises are done with you lying on your back and with your neck and upper back off of the floor. You would lift your knees up until they were at a ninety degree angle to your hips and then you would pull one of your knees back to the opposing elbow and then straighten the leg out. This is a move that would then be repeated with the other knee and continue to do so for a set number of repetitions.

One of the other abdominal exercises that is often overlooked is the stomach vacuum. This one can be done in any area, even whenever you’re standing in line at the grocery store. Simply stuck in your stomach as hard as you possibly can, trying to touch your belly button to your spine. Do this for 30 to 60 seconds and then release it, resting for an equal amount of time. Repeat it as many times as you like and you will notice that your waistline is shrinking rapidly.

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The truth is, it is never too late to start abdominal exercises. Regardless of your current condition, abdominal exercises can be done by people of all levels. Do you want to sport the perfect six-pack?

Perhaps just a little toning would suffice? Maybe you’re trying to lose weight after pregnancy. Either way, abdominal exercises can be easier than they initially look, and if you have the determination and stick to your goals, you will see the effects sooner rather than later! What shouldn’t be forgotten is the importance of matching your exercise plan with the right diet and being aware of the nutritional requirements. Alongside this, it is recommended to do some cardiovascular training for better results. A few things to keep in mind.

If you are just a beginner in the world of abdominal exercise, you may require a few guidelines to get you started. This article is going to provide you with some of the best abdominal exercises that you can try. From those, you should choose three or four to get the ball rolling. Aim to perform these exercises between three and five times a week. When you start, you should do repetitions of the abdominal exercises that are most comfortable to you, increasing the repetitions every now and then when you feel the time is right. Once you start to see some results, consider trying some of the other exercises. Without further ado, here are what are regarded as the best abdominal exercises:

Lets begin with the ‘bicycle crunch’. You should position yourself to lie flat on the floor and press your lower back to the ground. Your hands should be kept at the side of your head and your knees raised to an approximately 45-degree angle. Begin moving your legs as if you were riding a bicycle at a steady pace and then incorporate arm movement by touching your right elbow to the left knee followed by the left elbow to the right knee. Remember to keep a steady breathing pattern and resist pulling on your neck.

If you have access to an exercise ball, consider using it to do crunches. Take a seat on the exercise ball and place your feet flat to the ground. Gently let the ball roll back and have your body move with it until your thighs and torso are parallel with the floor. Tighten the abdominal muscles and raise your torso to a 45-degree angle, holding for a few seconds before releasing slowly back down. Repeat this motion. The nearer you place your feet together, the more balance is required which will work harder on your oblique muscles.

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