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Stronger Abs: Exercises to Remove the Extra Fat all Together!
Six-pack abs and a thin waist line. We all want it. But few of us know how to get the results that we crave for. So what do you need to do to get that beach body by next summer? First, let's go over my mentality about working out. If you don't have the discipline to get up and work out, that six-pack or flat stomach will always be out of reach. So remember, you need to train yourself mentally just as much as you train yourself physically. Let's get started!
Your upper abs (the top four) are probably the easiest to build. Any type of crunch will work for the upper abs. A key note about exercising them is that you want to keep your core tight the whole time. This allows you to maximize your workout. Everybody always asks how many reps and sets you should do of each exercise. This depends on who you are and what you're physically capable of. Pertaining to reps, I recommend doing as many as you can until you physically can't do another one. Then take a 30 second to 1 minute break. Repeat 2 more times and subtract anywhere from 3-5 reps in each subsequent set. Certain exercises that work nicely are :
- Toe Touches: Begin by lying on your back. Keep your legs straight and together and lift them up off the ground. You want to strive to have your heels point directly upwards so that your body forms a perfect 90 degree angle. Don't fret if you can't quite do that yet throughout the whole exercise. The important thing is that you keep them straight. Now from here, lift your shoulders and upper back off the ground so that you can reach and touch your toes. Lower back down and repeat.
- In N Out's or V-Ups: Sit on the ground with your hands placed off to the side of your body for support and fingers pointing forward. Keep your legs together and use your abs to pull your knees to your chest. Now keeping your legs together, kick out and lean the body back slightly. Repeat. For a greater challenge, raise your arms up straight so that you don't have that extra support, forcing you to use more of your abdominal muscles.
- Scissors: Lie on your back with your arms down and to the sides of your body. Keeping your legs straight, lift one leg off the ground about 1-2 inches and lift the other into the air, again striving for that 90 degree angle. Now lower that leg and lift the opposite one into the air. It's a scissor action!! Do these slowly with about a 2-3 second pause in between each lift.
These are just a few of the workouts that you can do to build your upper abdominals. Try to implement these into a workout routine that best fits you.
There won't be any sugar coating here. This set of muscles requires a lot of work to see results. Lower abs for some reason tend to be stubborn when working out. Most abdominal exercises target the upper abs, but I do have something that I have personally found works the best.
- Reverse Crunches: For this exercise you need to lay on your back with your hands behind your head. Either keep your feet together or crosses and lift them with your knees bent so that they form a 90 degree angle. Keeping your legs bent, lower them slightly and then slowly pull them back towards your head by using your lower abs and getting your hips to curl off the floor. While doing that, you can also lift your shoulders off the ground so that you meet your knees while doing the exercise.
These next two exercises require a pull-up bar and are a little tougher.
- Hanging Knee Lifts: Similar to the reverse crunch, you can cross your feet or just have them next to each other. Grab on to the bar and simply hang so that you feel a good stretch throughout your back. From here, you want to lift your knees up to your chest and lower them back down. What makes this exercise more difficult is that you shouldn't sway back and forth or create enough momentum to start swinging by lowering your legs so that your feet come behind you. When you lower them, try to bring your legs straight below your body.
- Hanging Leg Lifts: This is a more difficult variation of the hanging knee lifts. Set up the same way by hanging with your legs directly below you. Feel that good stretch in your back. Now by keeping your legs straight, lift them up so that your body forms a 90 degree angle. Remember to not sway when doing these exercises or else you're engaging the wrong muscles. This particular exercise is much more difficult than the ones before, so it may need some working up to.
Cardio and Diet: If you have read my hub "Best Ways to Become Fit and Healthy," I stress the importance of eating right and also implementing many cardio exercises as well. The cardio is the peanut butter while the exercises are the jelly. They are both necessary to form strong, toned abs. Your diet needs to stay consistent and healthy. Make sure to drink plenty of water and have your recommended daily intake of fruits and vegetables.
I hope that these help you achieve the body that you have always wanted! HAPPY WORKOUTS!!!