CLICK HERE TO THE THE YOGA BALL TO HELP DO YOUR ABDOMINAL EXERCISES

I’m glad you’ve come across my blog about Abdominal Exercises. After having a couple beautiful girls, I was having a hard time getting back into shape and having a flat tummy. I hope that I can help you find a few abdominal exercises that can help you like they’ve helped me.

I searched the internet for effective and relatively quick abdominal exercises because I don’t want to join a gym or buy any workout DVD’s. I don’t have very much time to myself on a daily basis and so I need a concise and effective abdominal workout.

What I found to be the most time-effective abdominal exercise is the “Bicycle” workout. It’s pretty straight forward:

1. Lie down on your back (preferably on a padded mat) and put your hands together behind your head to offer your head/neck support.

2. Now, raise both knees to your chest and lift your shoulder blades off the ground (without pulling on your neck). Do this motion 10-15 times, 1-3 sets.

3. To get the “Bicycle” effect, lift your right knee and your left elbow and touch them together over your chest. Relax back down.

4. Now bring your left knee and right elbow together over your chest. Relax back down.

5. Do this alternating or “Bicycle” motion 12-16 times, 1-3 sets.

6. This abdominal exercise will work the abdominals and obliques (which really help tighten up your entire mid-section).

CLICK HERE TO THE THE YOGA BALL TO HELP DO YOUR ABDOMINAL EXERCISES

Another abdominal exercise that I’ve found to be very effective is called the “Captain’s Chair Leg Raise.”

1. For this exercise you can modify how you raise your legs depending on what you have available to assist you.

2. The most effective way to accomplish this abdominal exercise is to use a real “Captain’s Chair” workout stand; but I’ve used my couch or a chair and have had pretty good results.

3. You want to be able to get your legs off the ground and raise them to your chest. The more vertical your body is the more effective the leg raises will be.

4. Once you’ve found a way to support your arms and upper body, lift both knees to your chest then lower them back down.

5. I recommend doing 3 legs lifts for each rep. I will lift my legs straight to my chest then rotate left and lift then rotate right and lift. This hits the rectus abdominis and the obliques.

6. Try to do 10-15 reps (of the 3-lift rep) for 1-3 sets with a 60 second rest in-between sets.

7. TIP: the resting allows blood to circulate and your muscles recover allowing you to do more repetitions. Just make sure you rest no longer than 5 minutes, resting 2 weeks isn’t very effective

One last abdominal exercise that I’ve found to be very effective is called a “V-up.”

1. You’ll want to lie down on your back, legs straight with arms resting at your side (again, I recommend a padded mat).

2. Now lift your legs and arms up as you “sit up” and touch your toes (this motion should make you look like a “V” as your legs and body come off the ground with only your buttocks on the ground when your hands touch your toes).

3. Lie all the way back down to the starting position.

4. Do this 10-15 times for 1-3 sets resting 1-5 minutes in-between sets.

5. This abdominal exercise doesn’t focus on the oblique muscles so I usually will do this exercise together with the “Bicycle” exercise so that I get all 3 areas of my abdominals.

I hope that these abdominal exercises work well for you. They’ve really helped me strengthen my core muscles. These exercises combined with a more holistic diet have really helped me look the way I want to look. I also have so much more energy and I feel better inside and out. Let me know if you’ve found any Abdominal Exercises or other secret workout tips that have worked well for you.

CLICK HERE TO THE THE YOGA BALL TO HELP DO YOUR ABDOMINAL EXERCISES