ab exercise has become quiet essential. There are many
reasons to it. Firstly, to keep yourself healthy and secondly is to
appear nice and smart. You also need to perform abdominal exercises
to keep your abdominal section toned. Research has shown that people
who have bulky abs have more risk of heart attack and hypertension.
ab exercises are crunches. They are easy and you can do
these at home. They include the simple crunch, reverse crunch and
A simple crunch is also simple to perform,
in this you need to lie down on the floor and raise your legs so
that your knees make a 90 degree angle. Clasp your hands at the back
of your head. Now raise your upper body towards your thighs as much
as you can and slowly release your torso back but your head should
not touch the floor as you have to repeat the same step ten times.
You need to take care of the breathing, exhale when you’re in the
upright position and exhale when releasing your torso.
Reverse crunch is also performed the same
way, in this you lie straight and bring your knees towards your body
and cross the feet at ankles. Hands should be placed next to the
body. Now without using your hands try to lift your buttocks and
hold this position for 5 to 10 seconds and then release. Breathing
should be the same as simple crunch.
The bicycle supine is performed the same way
you ride a bicycle, only the difference is that this you do while
lying on the floor. What you have to do is lie on the floor and
clasp your hands at the back of your head. Your hands should only
support your head and don’t try to use your neck as it may cause an
injury. Now raise your knees to your stomach, and slowly move one
leg straight out away from your body. Then bring the first leg back
and move the other one out the same way you do with bicycle. Repeat
it as many times you can.
The above ab exercises are for the
beginners. However when you wish to do start with the strenuous ones
you need to go to a gym or buy the equipment used to perform those
exercises. There are many of them used for
ab exercising which are like the exercise wheels, abdominal
straps, push up bars, ab hangers, exercising balls and bicycles.
ab wheel is very easy. You begin with placing your knees
side by side and grip each side of the wheel with your hands. Now
slowly roll the wheel away from you and descend towards the floor
until your hands are outstretched over your head but don’t have to
lower down your upper body. Now you will reverse back to the
starting position arching your back. Remember to exhale when you do
this final movement.
are also helpful in performing
ab exercises. These straps have hook on the top which
seem like a key chain hole. These hooks are attached to pull-up bars
and in this way you pull up your body holding the straps without
touching the ground.
are used to workout with arm, chest and back
muscles. you need to know the proper way of using the push-up-bar as
in the beginning you might not get a firm grip on it and you may
also feel pain.
Exercises related to the lower abdominal
section of your body require
ab Hangers. These are available in two types i.e
the hook style and the loop style. Ab hangers are
specially designed for the males who like to make a 6 pack body.
is very useful in shaping your body but you need to be very careful
when you start as a beginner and when you go for the strenuous
exercises you must consult a doctor before beginning. No need to put
extra pressure on any of the body parts where it isn’t required.