Almost everyone wants to have firm abdominals but is discouraged because of time, equipment and other constraints. Hence, the need for an easy to perform Abs workout that will not take most of your time, no equipment needed and a routine which anyone can perform. The exercises that follow guarantees the development of firm abdominal muscles when performed consistently and regularly.
Medicine Ball Sit Ups
This exercise makes use of a medicine ball, which is also known as fitness ball, exercise ball or a med ball. Medicine balls are usually 14-inch in size and employed for strength training and in rehabilitation. For this particular workout, choose a five-pound medicine wall to start with. While facing your partner, sit on the floor with knees bent. Distance from partner should not exceed one meter. First person should hold the ball firmly with both hands then as you curl up throw the ball to your partner. Partner catches ball after curling up in front of the head and returns the ball to the first person. Each person returns to the start position after volleying the ball back to respective partner. Perform 10 - 20 repetitions being extra careful not to sit right up as you wait for the return and only done after the proper cue is given.
Variation in the procedure involves a partner standing six inches away from your foot who catches the ball and returns it to you after each throw. Please note that your partner should stand at your feet and not on them.
Side Bends
Side bends are also popular home exercise, which develops the abdominal muscles, as well as back muscles. To execute, simply stand straight with your arms straight down at your sides. Hold your pelvis firmly and bend sideways, first shoulder need to bend down toward the floor. After reaching the point when you cannot bend any further, inhale, hold your breath and return to starting position exhaling after reaching the vertical position. Make at least eight repetitions before switching to the other shoulder.
Variation of side bends involves the use of a dumbbell. To prepare hold the dumbbell using the hand located on the side where you intend to bend. To side bend on the right, hold the dumbbell in your right hand, stand with feet wide apart and knees slightly bent. Place your left hand behind your head and bend slowly to your right making sure to lower the dumbbell down to your knee. Return to standing position and repeat several times. Make sure that feet are only shoulder width apart and perform at least eight to twelve repetitions before shifting to another side.
Perform abdominal exercises at least three times to as often as five times a week. Always start with the exercises and number of repetitions commensurate to your fitness level and increase as you improve.
Medicine Ball Sit Ups
This exercise makes use of a medicine ball, which is also known as fitness ball, exercise ball or a med ball. Medicine balls are usually 14-inch in size and employed for strength training and in rehabilitation. For this particular workout, choose a five-pound medicine wall to start with. While facing your partner, sit on the floor with knees bent. Distance from partner should not exceed one meter. First person should hold the ball firmly with both hands then as you curl up throw the ball to your partner. Partner catches ball after curling up in front of the head and returns the ball to the first person. Each person returns to the start position after volleying the ball back to respective partner. Perform 10 - 20 repetitions being extra careful not to sit right up as you wait for the return and only done after the proper cue is given.
Variation in the procedure involves a partner standing six inches away from your foot who catches the ball and returns it to you after each throw. Please note that your partner should stand at your feet and not on them.
Side Bends
Side bends are also popular home exercise, which develops the abdominal muscles, as well as back muscles. To execute, simply stand straight with your arms straight down at your sides. Hold your pelvis firmly and bend sideways, first shoulder need to bend down toward the floor. After reaching the point when you cannot bend any further, inhale, hold your breath and return to starting position exhaling after reaching the vertical position. Make at least eight repetitions before switching to the other shoulder.
Variation of side bends involves the use of a dumbbell. To prepare hold the dumbbell using the hand located on the side where you intend to bend. To side bend on the right, hold the dumbbell in your right hand, stand with feet wide apart and knees slightly bent. Place your left hand behind your head and bend slowly to your right making sure to lower the dumbbell down to your knee. Return to standing position and repeat several times. Make sure that feet are only shoulder width apart and perform at least eight to twelve repetitions before shifting to another side.
Perform abdominal exercises at least three times to as often as five times a week. Always start with the exercises and number of repetitions commensurate to your fitness level and increase as you improve.
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