When you think about exercises for abs, you’re most likely associating them with these two words: sit ups. Let’s face it, they’re the most common form of abs exercise out there. They’re so common that even a 10-year-old knows what they are.
Nevertheless, you need to recognize that there are other more efficient ways to get six pack abs than just sit ups. You need to mix them up, add some variety, and do them often for you to get fast results.
Combining these abdominal muscle exercises with a full body workout and a well-balanced diet is practically full-proof. If you work hard at keeping these three elements alive in your regular routine, you simply can’t go wrong.
Recent studies show that ball crunches, full body crunches, weighted sit ups, and bicycles are the 4 most efficient exercises for a no nonsense 6 pack. Here’s why:
1. Bicycles. These exercises work not only your upper, lower, and side abdominals, but also other muscle groups such as the arms, lower back, and legs. For this drill, you need to lie on the floor and touch your fingers to your ears. Bend at the knees and mimic a cycling movement in the air using your legs. When your left knee comes up, lift your torso off the floor, twist to the left, and touch it with your right elbow. Simply do the same on the other side.
2. Weighted Sit Ups. With these exercises for abs, your abs get pushed a little further through resistance training. They’re very similar to regular sit ups so they’re not complicated to do at all. All you need for this exercise are light to moderately heavy weight simulators, like a pair of 1 lb. dumbbells or a hardbound book, which you will need to hold over your chest with your hands. Proceed by lifting your torso upward, holding it there for a few seconds, and coming back down, just like with regular sit ups.
3. Full Body Crunches. As the name implies, these exercises work your arms, back, and legs, just like bicycles. All you have to do is lie on the floor, bend both knees, and cross your arms over your chest. Lift your torso up the floor and pull in both knees at the same time. Lie back down and start again.
4. Ball Crunches. These exercises for abs are responsible for working your entire core while promoting balance. It’s very simple yet challenging, and I guess that’s the beauty of it. To start off, sit on an exercise ball. Lie back slowly until your upper body and thighs are parallel to the ground. Start doing regular crunches – you’ll instantly feel the added tension since you’re performing them on an unstable surface. The ball’s just there to provide lower back support and make it a little more challenging.
By including these in your workout program , you can now get nice abs in a month and say goodbye to your love handles.
