Once you have lost your stomach fat with your dieting, it is time to get going with a well thought out exercise plan. Although the best workouts will tend to work the whole body, you still need to incorporate ab exercises into the routine. Although there are numerous ab exercises you can do, the American Council on Exercise has put together a list of the most effective ones to concentrate on. This article will provide you with instructions and information on four exercises you may be interested in trying.
Ab Exercise 1: The Bicycle
This exercise is best for targeting your obliques and rectus abdominis. Position yourself by laying flat with your lower back pressed against the floor and your hands behind your head. Position your knees at a 45 degree angle and begin to pedal slowly as if you riding a bicycle. As you pedal, touch your left elbow to your right knee and then your right elbow to your left knee. Try your best to keep your breathing even.
Vertical Leg Crunch:
This exercise is also effective in targeting your obliques and rectus abdominis. Position yourself on the floor with your legs extended towards the ceiling and your ankles crossed. Your hands can be placed either on the floor or on your head for support. Keep your legs still as you contract your abs and lift your shoulder blades off the floor.
The Reverse Leg Crunch
This fairly basic exercise has proven to be very effective when it comes to developing the rectus abdominis. Start by lying flat on the floor with your legs extended upward at a 90 degree angle. Slowly raise your hips off the floor towards the ceiling. Hold for a few seconds and then return to the starting position. You should really start to feel it working after a few seconds.
The Ball Crunch
Ball crunches are excellent for targeting the rectus abdominis. To do a ball crunch, lie on the ball, positioning it in the middle of your back. After you have positioned yourself on the ball, cross your arms or place your hands behind you head. Contract your abdominal muscles and slowly lift your torso off the ball. Exhale. Hold the position for a few seconds, then slowly lower yourself back onto the ball. Inhale.
Now of course these are not the only exercises to be found on the list. In addition to the bicycle, vertical leg crunch, reverse leg crunch and ball crunch, you will find the plank, captain’s chair leg raise, and torso track, all of which will really work your abs to the max. Keep in mind that these are exercises are not designed to reduce the fat in your abdominal area. Instead, they will help shape your stomach to give you the lean ripped abs you always wanted.
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