ABS To Die For – How to Get Awesome Abs

AB WORKOUT TIME – ROUTINES FOR ALL LEVELS


LOWER AB CRUNCHES

Lying horizontally, with your back on the floor, raise legs, bending knees, with lower legs folded. With your hands at your sides, palms facing downward, press your lower back to the floor.

Breath out while you lift your buttocks or backside along with your hips a Little.

Crunch up while pushing your lower back to the floor and squeezing your lower stomach section tight. Hold.

Then gently bring your buttocks or backside along with your hips back down to the floor. Repeat.

Results: You may feel a tingling or other intense perception or condition in your lower stomach and upper pelvis regions.


FLOOR CRUNCHES

Lying horizontally, with your back on the floor, bend legs with feet flat, pushing lower back to the floor. With your hands together behind your neck, elbows back, crunch up a little. While breathing out as you crunch, lift your head and shoulders, pushing your lower back to the floor. And squeeze your stomach tight. Hold.

Gently bring your head and shoulders back down to the floor. Repeat.

Results: You may feel a tingling or other intense perception or condition in your upper stomach and midsection regions.


SIDE CRUNCHES

Lying horizontally, with your back on the floor, bend your knees and move your legs over to one side. With your lower body twisted to its side, your upper body stays horizontal and straight on the ground.

Place your hands by the sides of your head, elbows back. Crunch up a little while pushing your lower back to the ground. Lift your head and shoulders. And squeeze your side, at your waist.

Then gently bring your head and shoulders back down to the floor. Repeat. Then switch sides and repeat.


VARIATIONS

One Leg Up – Try doing sets of crunches with your legs off the floor to help tone the upper portion of your ab muscles. Begin by lying horizontally, with your back on the floor. Prop your legs up on a chair or couch cushion.

Then slow and steady, curl up. Lift your head, shoulders and upper back from the floor. Hold. Then gently ease them back down. Repeat. Goal: Do 12 repitions two to three times a week.

Reverse Crunches – With arms at your side, lie on the floor. Lift your feet off the floor. Encircle yourself – knees and legs at 90-degree angle. Pull your abdominals, pressing your back to the floor. And lift your hips approximately 3 inches from the floor. Hold. Then lower. Repeat. Goal: do 12 repetitions, two or three times a week to tighten stomach.

Crossover Crunches – Begin by lying horizontally, with your back on the floor. Bend your knees, keeping your feet flat on the floor. With your hands behind your head, elbows pointing out, move your right ankle onto your left knee. Raise your head and upper back off the floor. Twist. Then reach out with your left shoulder towards your right knee. Hold. Gently and slowly lower. Goal: Do 12 repetitions. Repeat on other side. Do two or three times a week to work the muscles that define your obliques or waistline.

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