5 Best Abdominal Exercises

Best Abdominal Exercises Abdominal exercises target two main abdominal muscles: the front abs and the obliques. Here are few abdominal exercises to give you an all round abdominal workout, to help you look your best! Front Plank: This is the most important abdominal exercise as it targets your core muscles and tightens them.

• Lie down on your stomach keeping your palms flat and elbows perpendicular.
• Your feet should be straight.
• Now lift yourself up while keeping your stomach tight and pulled in.
• You should be flat on your toes and elbows should be raised, palms flat.
• Hold the plank position for a minimum of 20 seconds and you will start feeling the burn in your abdominals.

• Repeat this three times and keep increasing the time you hold.

  Leg Raise: Leg raise or leg rest targets the lower abdominal muscles and is a very good workout for those looking to get rid of that nasty muffin top.

• Lie down straight on a flat surface, on your back with your feet straight.
• Place your hands under your hips, straight.
• Now, gently raise both your feet up till you reach an angle of around 60 degrees.
• Bring them back but do not touch the ground.
• Keep your stomach pulled in and control your breathing.
• Do 20 reps in two sets for a good workout.

• You can increase the intensity of your workout by lying down on an inclined surface with your head raised or you can wear ankle weights.

  Half abdominal crunch: A half abdominal crunch targets the upper abdominal muscles and gives definition and shape to your abdominals.

• Lie down on an inclined surface with your legs raised.
• The angle should be around 60 degrees.
• Raise your arms and try to reach up for the sky while raising your stomach.
• Hit back the incline with your head.
• Make sure that you do not move any body part from the waist down.
• Do 20 reps in three sets for a great workout.

• You can increase the intensity of this workout by holding a weighted plate in your hands as you reach up.

  Captain chair twist: A captain chair twist targets the obliques and is a comprehensive cardio-strength workout.

• In this workout, you need to raise yourself high on a captain’s chair as you do for a regular chin up.
• Instead of going back down, pull your lower body to one side while lifting your legs.
• Twist back to the original position and put your legs straight.
• Now twist to the other side and lift your legs up.
• Repeat this at least 10 times in three sets for a great oblique toning routine.

• Once you are comfortable with the routine, you can add ankle weights to make it more intense.

  Parallel bar lifts: Practise various abdominal lifts on a parallel bar to increase the strength of your abdominal muscles.

• Stand between the bars and raise yourself.
• Lift your legs straight up till they are parallel to the ground.
• Hold your stomach still and repeat this at least 15 times.
• For another exercise, instead of lifting your legs straight up, bend them and lift them.
• Continue for 15 reps.
• You can add ankle weights to add intensity and vary the reps and motions for a great workout.
• These abdominal exercises are great for beginners and professionals alike. Doing a combination of these exercises will ensure that you have great abs and obliques that you can proudly show off!

This Guest Article was submitted by Ajay C, Editor at  www.UrbanWired.com/Health   If you want to try 5 other great CORE exercises right now with me try this quick 5 minute workout!

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