Abdominal Exercises


Abdominal exercises help to trim a bulging waistline and keep up a healthy body. According to studies carried out by the American Council, the most effective abdominal exercises are listed below.

Abdominal Exercises 1: The Bicycle Crunches

  1. Lie on your back and extend the legs about two inches off the floor. Clutch your hands behind the head holding the fingers.
  2. Bring your right knees towards the chest while twisting the left elbow towards the right knee.
  3. Next, straighten the right knees while bringing the left knee towards the chest followed by the left elbow touching the left knee.
  4. Continue switching sides like in a bicycle pedaling motion for around 15 reps.

Abdominal Exercises 2: The Captain’s Chair

  1. Climb onto the chair grasping the hand and slowly push back against the chair.
  2. Raise your legs and lift your knees towards your chest while contracting your abs.
  3. Slowly lower the legs back and repeat this exercise for 12 - 16 repetitions.

Abdominal Exercises 3: Crunch On exercise ball

  1. Lie back on the ball keeping your thighs and torso parallel to the floor.
  2. Place your arms behind the head or keep them cross over the chest.
  3. Contract your abdominals raising your torso around 45 degrees and roll up your shoulders 
  4. Keep the ball stable and spread your feet wide apart.
  5. Lower your back slowly and repeat for around 15 reps.

Abdominal Exercises 4: Vertical Leg Crunch

  1. Lie with your back flat on the floor and keep your hands behind head for support.
  2. Keep the knees crossed and extend your legs upwards.
  3. Lift up your torso towards the knees while contracting the abdominal muscles.
  4. Bring back to initial position and repeat the exercise about 15-16 times.
Abdominal Exercises 5: Ab Rocker
  1. Sit on the Ab Rocker and hold on to the handles.
  2. Tighten the abdominal muscles and rock forward, making the movement from the abdominal muscles.
  3. Reduce the momentum slowly focusing on the abs.
  4. Release and repeat the abdominal exercise for 12-16 reps.
 Abdominal Exercises 6: Incline Board Leg Raises
  1. Lie on your back on a board in a 45 degree angle with your head in a higher position than your feet.
  2. Lift your legs high while keeping the legs straight.
  3. Lower the legs slowly till your heels touch the edge of the board.
  4. Breathe out as you raise legs, and breathe in as you lower the legs.

Abdominal Exercises 7: Long Arm Crunch

  1. Lie down on the floor keeping the arms over head. Uphold your knees bent with feet flat on the floor.
  2. Lift your shoulder up and towards the knees and hold for five seconds.
  3. Lower your shoulder to the starting position and repeat the exercise for 16 reps.

For more abdominal exercises, you can click here. By the way do you know that exercises like crunches, sit-ups, and  even machines are the least effective method of getting flat six pack abs. Click here to find out what types of exercises really work!

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  4. Ab Exercises: Exercises Description And Photos
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