In order to get rock hard, six pack abs, you need to perform rigorous exercises focusing on your abdominal muscles. There are many different exercises which can get you six pack abs. Some of these exercises are also meant for other muscle groups. Every exercise can be easily modified to make it more effective for your abdomen. Here is an overview of some effective abdominal exercises.
Crunches can be performed while lying on the floor using a mat. You need to cross your arms in front of the chest. If you want, crunches can also be performed with your hands behind the head. However, it can create lower back problems because of extra pull on the neck and head. You can even adopt a different position which involves fingers behind your ears, and not your chest.
It is very important not to pull your ears or neck for assistance while rising off the floor. In fact, you should suck your abdomen back towards your spine. In this position, you should inhale through your nose. You need to raise your shoulders towards your knees with the muscles in your abdomen. You don’t need to lift your entire back from the floor. This can cause back pain.
The initial flexing of your abdominal muscles when you lift shoulders off the floor is the key component in crunches. While clearing your shoulders from the floor, you should exhale. While keeping your shoulders clear from the floor, you should exhale with a gasp to make sure even the last air is expelled from your lungs.
Once you’re done, you need to lower your shoulders to touch the shoulder-blade to the ground. This needs to be done while inhaling. It is very important to maintain proper muscle flexing and breathing control to experience best results.
This exercise also needs to be done on the floor. You need to keep your knees bent, and feet flat Your fingers need to placed behind your ears. You can even cross your arms on the chest. Your back needs to be raised very slowly from the floor, while inhaling. When you reverse the move, you should exhale. You can increase the level of difficulty in a lot of different ways.
For instance, sit ups can be performed from an incline position. In this position, you need to keep your head lower than the lower body. When you’re sitting up, you should add weights to your chest to lift. On an incline bench, weights will feel heavier.
You can make it even more difficult by holding your feet off the ground, and performing sit ups. You can also perform bicycling motions while performing sit ups.These exercises are very difficult, but they provide the best results for your abdominal area.
Leg lifts can be easily done with your legs straight, and hands at the sides. In this position, you should be lying on the floor. You need to lift both of your legs up, without bending your knees until your legs are at a perfect 90 degrees angle. However, it is worth mentioning that your body’s flexibility would determine if you can reach a 90 degree angle.
You need to lower your legs quite close to the floor without touching. You need to repeat this motion several times. You can make this exercise more difficult by adding some weights to your legs while lifting them. Similarly, you can also pull up from a bar while lifting both your legs to a 90 degree position. While performing these exercises, you also need to focus on your breathing.
Jack Knife Sit Ups
You can perform this exercise while lying flat on the floor. Your hands need to be kept at the sides. This will provide much better balance. You also need to raise your knees, and bring your torso until your knees and face meet. While controlling your movement, you should return carefully to the original position. You can make this exercise more difficult by holding weights between your feet when you perform the sit ups.
In order to perform this exercise, you need to lie on your back and extend your arms over the head. You need to bring your torso and both legs up without bending your arms and knees. This should be done very slowly. You should reach for the feet with extended hands. You can try to touch the feet. However, you will have to be flexible to do this. Adding more weight between your feet will make this exercise more difficult.