Killer Abs

by Rachelle on April 19, 2013

The best exercises for your abs don’t require expensive exercise gadgets!  Most exercises are simple and can be worked into small amounts of downtime during your day.  Check out four of the best ab exercises along with two ab stretches you will be dying to try after your workout!

 

The following are some great ab exercises you can incorporate into your exercise routine or during small amounts of free time throughout your day.  Try to work these exercises in three or more days each week for the best results.

 

Bicycle Crunch

Studies show the bicycle crunch is one of the best exercises for your abs.

Lie on your back with your knees bent and feet on the floor.  Place your hands behind your head and press your lower back into the mat.  Tighten your abs muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg.  Then draw your right knee up and immediately move your left elbow and right knee toward each other while straightening your left leg.  Repeat, alternating sides as if you were pedaling a bicycle.

Reverse Crunch

Lie on your back with your knees bent and feet on the floor.  Place your hands on the floor or behind your head.  Bring your knees up towards your chest so they bend about 90 degrees.  Contract your abs and lift your hips off the floor in a very small movement.  Lower and repeat.

 

PlanksVertical Leg Crunch

Lie on the floor and extend your legs straight up with your knees crossed. Place your hands behind your head for support.  Contract your abs to lift your shoulder blades off the floor, as though reaching your chest towards your feet. Keep your legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.

 

The Hundred

Lie down with your knees bent and your palms facing down.  Exhale and raise your head and shoulders off the mat.  Vigorously pump your arms 6 inches up and down, reaching with your fingertips.  Inhale for 5 pumps, and then exhale for 5 pumps while curling your chin in toward your chest.  Do 100 pumps, or 10 full breaths.

 

After these abs exercises, when your abs are screaming, you will want to try these amazing abs stretches!

 

Floor Stretch

Lying flat on your stomach, place your palms flat on the ground directly in front of you.  Push yourself upward keeping your lower body flat on the ground while stretching your back, neck and head toward the sky.  Hold for about 15 to 20 seconds and lower yourself.  Repeat twice.

 

Standing Stretch

Stand up straight with your legs shoulder-width apart.  Raise your arms directly above your head, extending as far up as they can reach, and then slowly arch your upper body backward as far as you can comfortably go.  Keep your lower body completely vertical and hold for 15 to 20 seconds.  Return to beginning position.  Repeat twice.

Plankside

Rachelle

Rachelle

Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234
Rachelle

Latest posts by Rachelle (see all)

Shares 0

Leave a Comment

Previous post:

Next post: