Fast-Muscle-Building.org is a blog that was setup by Greg Rouse (a former college profressor of Physical Education, football player, coach, and health club owner) as FREE resource to share the training methods that build muscle fast.

Monday, May 14, 2012

How To Build Abs With These Great Exercises

By Jim Ryan

Once you have lost your stomach fat with your dieting, it is time to get going with a well thought out exercise plan. Although the best workouts will tend to work the whole body, you still need to incorporate ab exercises into the routine. Although there are numerous ab exercises you can do, the American Council on Exercise has put together a list of the most effective ones to concentrate on. This article will provide you with instructions and information on four exercises you may be interested in trying.

Ab Exercise 1: The Bicycle

This simple exercise is extremely effective for targeting your oblique and rectus abdominals. Lie flat with your lower back pressed firmly against the floor and with your hands behind your head. Position your knees at a 45 degree angle and begin to pedal slowly, basically as if you riding a bicycle, hence the name. As you pedal, touch your left elbow to your right knee and then reverse the process. Try your best to keep your breathing even.

The Vertical Leg Crunch

This exercise is also effective in targeting your oblique and rectus abdominals. Position yourself on the floor with your legs extended towards the ceiling and your ankles crossed. Your hands can be placed either on the floor or on your head for support. Keep your legs still as you contract your abs and lift your shoulder blades off the floor.

Ab Exercise 3: Reverse leg Crunch

This exercise is also very effective when it comes to targeting the rectus abdominals. Position yourself by lying flat on the floor with your legs extended upward at a 90 degree angle. Slowly raise your hips off the floor towards the ceiling. Hold for a few seconds and then return to the starting position.

Ball Crunch:

Once again a fantastic exercise for targeting the rectus abdominals. To perform a ball crunch, lie on the ball, positioning it in the middle of your back. After you have got yourself on the ball and you have got it under control, cross your arms or place your hands behind your head. Really squeeze your abdominal muscles and slowly lift your torso off the ball. Exhale. Hold the position for a few seconds, and then slowly lower yourself back onto the ball. Try to stay in control of the movement at all times. Then, inhale.

Now of course these are not the only exercises to be found on the list. In addition to the bicycle, vertical leg crunch, reverse leg crunch and ball crunch, you will find the plank, captain's chair leg raise, and torso track, all of which will really work your abs to the max. Keep in mind that these are exercises are not designed to reduce the fat in your abdominal area. Instead, they will help shape your stomach to give you the lean ripped abs you always wanted.

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