The abs workout is something that can be done virtually anywhere. You can do it on a level floor with no extra equipment or you can use a multitude of machines. It really does not matter. The most important thing is to make sure you perform the exercises properly to avoid straining yourself and to ensure that you warm up properly before starting.
Make sure that you run through some warm up exercises first and remember to remain focused on what you are doing. Ensure you are not distracted . If doing floor exercises I would recommend a training mat for lower back support as working out on a hard floor can lead to back damage if you are not careful.
The basic crunch: Lay on the floor, knees raised a little. Put your hands behind your head or by your side if it feels better. Raise your shoulders off the ground and bend towards your knees slowly. You will feel the tension developing in your back. Don’t force it, take it easy and repeat as often as you can. It may only be 4 or 5 times before you stop. Don’t worry, leave it at that – next time you will be able to do more.
The crunch twist: You can alter the basic crunch by adding a twist to it. Hands behind head. As you rise move your right elbow towards your left knee. Repeat 5 or 10 times depending on your level. Repeat moving your left elbow towards your right knee, again 5 or 10 times. Repeat this, alternating between sides until you can go no further!
The leg raise: Lay on the floor, hands behind head, and slowly lift you legs 6 to 8 inches in the air. Try to hold that position for around 20 seconds, then raise a further 8 inches and hold for another 20 seconds. Finally raise legs further until at a 45 degree angle from the floor, hold 20 seconds, then slowly drop legs to the resting position. Repeat the whole thing 3 or 4 times if you can. Remember to breathe deeply as you perform these exercises and between sets or repetitions.
Straight face down or plank position: For this one you need to lie face down. Rest on your forearms. Make your hands into fists and use them sideways against the floor to push your upper body up. You should raise your body off the floor, resting on your elbows, forearms and toes. You should aim to keep your back straight (hence the term plank). Try not to stick your pelvis in the air or bend your body to ensure that your back remains straight. Hols this position for a minute if you can. Repeat 3 or 4 times.
Using equipment.
In the gym or using home equipment you can speed up the results you get from the ab workout. These machines are designed to make sure that the workout is directed to the appropriate muscles and speed up your results.
The crunch bench: A simple bench to lie on while doing the basic crunch or crunch twist. This bench is a cheap and simple addition to the home gym. It will help by holding your feet while doing the workout and also by angling you backwards to increase the effort you have to make in performing the exercises.
The crunch machine: Similar to the crunch bench but you can add weights to it. As always remember not to overdo it. Start low and increase as you feel able. Lift 20 times before adding further weights. Repeat until you reach your limit.
Leg raising machines: With these you need to raise your knees to your chest, repeating 4 or 5 times until failure. The exercise can be enhanced by swinging the legs around in an arc as raised. Again the important thing is to repeat the exercise until you fail. Don’t try to continue past this point. – your body and your muscles tell you when they have had enough. Give them some respect!
Utilizing a combination of the abs workouts outlined above will ensure that you will develop that ‘six pack’ quickly and easily. You will be astounded with the results if you stick to it, keep focused and above all, ENJOY it!
