Cycling
Lie down on your back with your legs extended straight. Intertwine the fingers, and place them behind the head. Lift both the legs off the floor. Bend the right leg, and bring it nearer to your chest. Try to get to the elbow of the left hand to the knee of the right leg.
Now, gradually extend the right leg, and bring the left leg closer. Repeat the exercise 10 to twelve times on both the sides for well-toned lower abs.
Plank
Although a simple pose to presume, it happens to be one of the most useful of the abdominal muscle exercises. Stay horizontal on your stomach with your hands placed precisely below your shoulders. Your heels should be off the ground and toes curled under. Slowly, lift your body as you straighten out your hands. Your weight should be balanced on your hands and on the toes. Hold this position, approximately for 1 minute, and release thereafter for a stronger core.
Swapping Leg Walks
Start by lying on your back. Placing your hands under your butt, take 1 or 2 deep breaths. Now, contract the lower ab muscles, and lift your right leg up slowly, till it is ninety degrees to your body. Then, keeping it slow, lower it back down, till it's a few inches off the floor, while simultaneously raising your left leg.
You should keep lifting your legs, otherwise about eight to 10 times, to begin with. Later on as your abdominals become stronger, you'll increase the count to fifteen to 20 times also.
Double Leg Reverse Crunches
Lie down on your back with your hands under your butt. Lift both your legs till they're in a vertical position. Now, bend your legs at the knees, so the lower part is parallel to the floor. Then, contracting your lower abs, and maintaining your bent knees, gradually lower your legs until the undersides of your feet are simply a couple of inches off the floor. Keep your waist muscles contracted, and hold this position for a few seconds. Then, augmenting the contraction in your abs, lift your knees up again, bringing them towards your chest. This, indeed, is a tough exercise, so begin by doing just 3 to 5 reps. Later on as you are feeling you are getting the drift, increase the reps gradually, until you can perform 15 to twenty reps.
Double Leg Circles
Lie down on your back. Contracting your lower abs, lift both legs one or two inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then, lower the legs to the floor, and relax for one or two seconds.
You need to do the exercise again with 5 anticlockwise circles. You will increase the amount of circles to ten to 15 as you get stronger . Besides , you are sure to feel the pressure mounting in the lower abdominal area. So far as you do not experience pain, this is an expected reaction, especially if you have not performed this exercise before.
Scissors
Lying on your back with your hands under your butt, contract your lower abs and tighten your leg muscles, and lift both of your legs up, until they are about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Untwine only to reverse the position of the legs. Keep repeating this scissoring action, with your lower abs contracted, about eight to ten times in the beginning. Increase it to 15 to twenty reps as you become more powerful.
Double Leg Lifts
Lie down on your back with your hands put under your butt and palms facing the floor. Then, contracting your lower abdominals, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a couple of seconds.
Lower them down, till they are a few inches off the floor, and hold it there again for a couple of seconds. Repeat 5 to eight times, to start with. Later on you'll increase the reps to fifteen to twenty times. As you get even stronger, you can lift your head and shoulders, also , off the floor while performing the leg lifts.
Lie down on your back with your legs extended straight. Intertwine the fingers, and place them behind the head. Lift both the legs off the floor. Bend the right leg, and bring it nearer to your chest. Try to get to the elbow of the left hand to the knee of the right leg.
Now, gradually extend the right leg, and bring the left leg closer. Repeat the exercise 10 to twelve times on both the sides for well-toned lower abs.
Plank
Although a simple pose to presume, it happens to be one of the most useful of the abdominal muscle exercises. Stay horizontal on your stomach with your hands placed precisely below your shoulders. Your heels should be off the ground and toes curled under. Slowly, lift your body as you straighten out your hands. Your weight should be balanced on your hands and on the toes. Hold this position, approximately for 1 minute, and release thereafter for a stronger core.
Swapping Leg Walks
Start by lying on your back. Placing your hands under your butt, take 1 or 2 deep breaths. Now, contract the lower ab muscles, and lift your right leg up slowly, till it is ninety degrees to your body. Then, keeping it slow, lower it back down, till it's a few inches off the floor, while simultaneously raising your left leg.
You should keep lifting your legs, otherwise about eight to 10 times, to begin with. Later on as your abdominals become stronger, you'll increase the count to fifteen to 20 times also.
Double Leg Reverse Crunches
Lie down on your back with your hands under your butt. Lift both your legs till they're in a vertical position. Now, bend your legs at the knees, so the lower part is parallel to the floor. Then, contracting your lower abs, and maintaining your bent knees, gradually lower your legs until the undersides of your feet are simply a couple of inches off the floor. Keep your waist muscles contracted, and hold this position for a few seconds. Then, augmenting the contraction in your abs, lift your knees up again, bringing them towards your chest. This, indeed, is a tough exercise, so begin by doing just 3 to 5 reps. Later on as you are feeling you are getting the drift, increase the reps gradually, until you can perform 15 to twenty reps.
Double Leg Circles
Lie down on your back. Contracting your lower abs, lift both legs one or two inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then, lower the legs to the floor, and relax for one or two seconds.
You need to do the exercise again with 5 anticlockwise circles. You will increase the amount of circles to ten to 15 as you get stronger . Besides , you are sure to feel the pressure mounting in the lower abdominal area. So far as you do not experience pain, this is an expected reaction, especially if you have not performed this exercise before.
Scissors
Lying on your back with your hands under your butt, contract your lower abs and tighten your leg muscles, and lift both of your legs up, until they are about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Untwine only to reverse the position of the legs. Keep repeating this scissoring action, with your lower abs contracted, about eight to ten times in the beginning. Increase it to 15 to twenty reps as you become more powerful.
Double Leg Lifts
Lie down on your back with your hands put under your butt and palms facing the floor. Then, contracting your lower abdominals, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a couple of seconds.
Lower them down, till they are a few inches off the floor, and hold it there again for a couple of seconds. Repeat 5 to eight times, to start with. Later on you'll increase the reps to fifteen to twenty times. As you get even stronger, you can lift your head and shoulders, also , off the floor while performing the leg lifts.
About the Author:
Discover the most optimal workout routines to help you increase your size. Learn more about why a muscle building diet is important to building rock hard muscle.
Postingan
0 komentar:
Posting Komentar