4 Great Exercises for Washboard Abs
I wouldn’t be surprised at all if you’re still seeking out the best exercises for washboard abs. Otherwise, you won’t even be here. Well, consider yourself lucky because by the time you finish reading this, you’ll find exactly what you’re looking for.
Before anything else, I just want to stress that a low-fat, highly nutritious diet, and regular full body workouts are just as important as the abdominal muscle exercises listed below. Combining all three strategies will get you those no nonsense 6 pack quick. Relying on just one strategy will only make it harder for you to achieve the six pack you desire.
After getting your diet plan and cardio program in order, you can go ahead and target your abdominals with ab-specific workouts. Check out these 4 easy exercises for washboard abs:
- Ball Crunches
- Full Body Crunches
- Bicycles
- Weighted Sit Ups
According to recent studies, if you want to build nice abs in a month, these drills are the most efficient especially when done in combination with each other. Why? Because they develop strength resistance and balance, involve other body parts, and work abdominal muscles in their entirety. The best part about these exercises for washboard abs is that you don’t have to use any exercise equipment to do them.
Make sure you start off with only 5 reps of every exercise and work your way up to 20 as you progress. To really sculpt your abs and burn that unwanted belly fat, go through 3 sets of each 3-4 times a week. Clueless how to do each one? You’ll find straightforward directions just below:
Ball Crunches
1. Sit on a stability ball and keep those feet flat on the ground.
2. Slowly lean backward until your torso and thighs are parallel to the ground.
3. Lift your shoulders halfway up while contracting your abdominal muscles.
4. When you reach a 45 degree incline, hold it for a second, and then lie back on the ball.
Full Body Crunches
1. Lie down on the floor.
2. Place both hands over your chest and bend your knees.
3. Remember to keep those abdominal muscles taut.
4. Lift your shoulders a few inches off the floor while pulling your knees in at the same time.
5. Hold it for a few seconds and then go back to your starting position.
Bicycles
1. Lie back down on the floor.
2. Lift those knees up while you slightly touch your fingers to your ears.
3. Perform cycling movements in mid air with both legs.
4. As your right knee draws in, lift and twist to the left so that your left elbow touches it; do the same on the other side.
Weighted Sit Ups
1. Lie back down and keep both knees bent.
2. Place a small weight, like a bottle of water or a can of fruit, over your chest and secure it with both hands.
3. Come up as you would with a regular sit up and hold it for a few seconds before going back down.
Incorporate these basic yet highly effective exercises for washboard abs in your abs training and you can never go wrong. One of the best ways to get abs fast is to perform these workouts recurrently and before you know it, you’ll be donning those rock hard abs for all to see.
Home Exercise for Abdominals – 4 Great Workouts
If you think about it, you really won’t need expensive gym equipment to exercise for abdominals. In fact, you don’t have to go anywhere else or spend on extravagant machines to get great abs.
During some tests at San Diego State recently, they were able to identify the least effective kinds of abdominal exercises. The exercises enumerated below were 4 of the best. It turns out that these exercises reap the most benefits and come up with the best results.
With your exercise for abdominals, and just about anything you need to get done, much dedication and hard work are necessary. The truth about abs is that you can’t expect to get ripped abs just by declaring your desire for them. Also, it’s very important to recognize the advantageous effects of proper nutrition in any fitness program.
To get a full and effective set of exercise for abdominals, you need to do 3 of these drills at the least – full body crunches, bicycle exercises, weighted sit ups, and ball crunches. Doing each 3-4 times a week should do your abdominals a lot of good. Begin with 5 reps per exercise and increase the frequency and sets as you progress. You’re not competing against anyone but yourself, so don’t feel like you need to speed things up carelessly because you might just incur injuries in the process.
1. Bicycle Exercises. Lie on the floor, position your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This will be your initial position. Now, lift each leg in an alternating manner and start cycling in mid-air. As you perform cycling movements with your legs, touch your left elbow to your right knee as it comes up, and repeat with your right elbow on your left knee this time.
2. Ball Crunches. This exercise for abdominals involves an exercise ball. They’re not as costly as other abs equipment and it’s actually a good investment if you think about it. First, sit on the ball and find your balance. Place both feet firmly on the ground. Lower your back slowly and don’t stop until your torso is completely parallel to the floor. Lift your upper body as you would with a regular crunch and stop halfway up. Hold it there for a brief moment then lean back against the ball again.
3. Weighted Sit Ups. Lie back on the floor, bend your knees, and keep your feet flat on the ground. Place a light weight over your chest and hold it with both hands for that added resistance. Raise your torso gradually while keeping your lower body steady. After reaching a challenging angle, hold it there shortly, and go back to your original position.
4. Full Body Crunches. This exercise for abdominals has got to be one of my faves. Lie back down, cross arms in front of you, and bend your knees. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.
Always remember to keep your abdominal muscles taut with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you’re sure to get 6 pack abs that your colleagues will be jealous of.
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