If you want to build your abs in less time and with fewer problems, then try this. Develop your abs with the help of a medicine ball (of 8-10 pounds is optimal) and by following 3 exercise circuit. Work up to 3 circuits. These exercises, if followed regularly, will help you build your abs without any problems. Girls can also try these exercises to build their abs. These exercises are:
STARTING POSITION: Lie on your back keeping your hips and knees bent and your feet off the floor. Place your hands lightly on your chest. Now, place the ball between your knees and proceed.
MOVE: As you lift your shoulders off the floor, exhale and bring your knees towards your chest. Grab the medicine ball and bring it to your chest and inhale.
FINISH: Then, return to your starting position. Again place the ball in the same position and repeat the procedure. Alternate the ball positions for the entire set. For 2 sets, do 8-12 repetitions.
STARTING POSITION: Sit on the floor keeping your back straight but leaning a bit towards the floor, exactly as you would be in the “up” position of sit-up. Bend your knees at 90 degree, your heels about 15 inches apart resting on the floor.
MOVE: Keep and hold the ball to your chest and, then rotate your torso to your left and keep the ball on the floor behind you. Turn around to the right, pick up your ball and then rotate left and place it behind you.
FINISH: It should be repeated 8-12 times, then do 8-12 more starting with a rotation to your right, that’s one set. Keep your head in line with your torso through out the procedure. Do it as quickly as possible.
STARTING POSITION: Again lie on your back resting your hands on the floor on your sides. Bend your hips and knees at 90 degrees and feet off the floor. Place the ball between your knees. Keep your lower back on the floor through out the entire procedure.
MOVE: Pull your knees to your chest while contracting you abdominals. Then, return them to the starting position.
FINISH: Drop your knees to your left and come back to starting position. Then lower your knees to the right and again back to starting position. Do alternate sides for each repetition.
[Source: menshealth.com]
1. DOUBLE CRUNCH
Image Source: menshealth.com |
MOVE: As you lift your shoulders off the floor, exhale and bring your knees towards your chest. Grab the medicine ball and bring it to your chest and inhale.
FINISH: Then, return to your starting position. Again place the ball in the same position and repeat the procedure. Alternate the ball positions for the entire set. For 2 sets, do 8-12 repetitions.
2. SEATED TWIST
Image Source: menshealth.com |
MOVE: Keep and hold the ball to your chest and, then rotate your torso to your left and keep the ball on the floor behind you. Turn around to the right, pick up your ball and then rotate left and place it behind you.
FINISH: It should be repeated 8-12 times, then do 8-12 more starting with a rotation to your right, that’s one set. Keep your head in line with your torso through out the procedure. Do it as quickly as possible.
3. REVERSE CRUNCH WITH KNEE DROPS
Image Source: menshealth.com |
MOVE: Pull your knees to your chest while contracting you abdominals. Then, return them to the starting position.
FINISH: Drop your knees to your left and come back to starting position. Then lower your knees to the right and again back to starting position. Do alternate sides for each repetition.
[Source: menshealth.com]
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