Many fitness enthusiasts desire to develop their abdomen more than any other area. Some fail to realize that the abdominal area is not merely one muscle. The abdomen is made up of a group of muscles. Because of this fact, one should utilize a group of different exercises in order to get the best work out for this group of muscles. There are many different exercises to choose from that are excellent for developing the abs.
The crunch is by far the most popular and well-know abdominal exercise. This exercise is performed by lying on ones back and gently lifting the upper torso off the floor towards the lower half of ones body. This exercise can also be modified by utilizing an exercise ball. One would place the ball between ones legs
An effective deviation of the crunch exercise is to cross one leg across ones mid-section while the knees are bent laying one foot on the opposite knee. After a few repetitions, one would then switch legs and perform the crunches again. Switching between legs while crunching presents different resistant to the abdomen muscles providing a great work out.
A way to provide variety to the crunch is to perform the reverse crunch. The reverse crunch is done by lying on ones back and, instead of lifting the torso, one would lift the lower half of ones body. This exercise should be done slowly with controlled motion. The form should be proper in order for this exercise to be effective.
The hanging knee lift is a good exercise for the abdominal muscles. The hanging knee lift is performed by suspending yourself off of the ground from a pull up bar and then lifting the lower half of ones body upwards. Many people bend at the hip-joint and allow their body to sway as they perform this exercise. This is incorrect. One should keep themselves still and bend at the pelvis to get the greatest effect from this exercise.
One more excellent work out for abs is the bicycle. This exercise is performed by lying on ones back and motioning the legs above the floor to simulate riding a bicycle with fingers interlocked behind the head. To maximize this exercise, one should twist the upper torso to make each elbow meet the opposite knee as the legs extend and retract. It is important to keep the abs contracted through the extent of this exercise.
An alteration to the bike exercise is to change the speeds of ones legs from fast to slow and then fast again. The changing of the speeds causes different levels of resistance for the abs which helps them improve. One more alteration to the bike exercise is to extend one leg fully and hold it above the floor for a few seconds leaving the other leg in a crunched position. Alternately switch to the other leg and hold it fully extended above the floor for a few seconds while crunching the first leg.
Alternate the days when performing these exercises and alterations. One should not work the same muscle group with the same exercise too consecutively. Also, keeping the movements slow and controlled is the best way to avoid the risk of injuring ones abdomen. The best work out for the abs can be obtained by using a group of the best abdominal exercises.
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