Friday, July 25, 2008

6 Packs go get it exercises :)

The top four very best ab excises as verified by that study are as follows:

  • The bicycle maneuver
  • The "Captain's Chair"
  • Crunches using an exercise ball
  • The vertical leg crunch

Of these four exercises, the only one that requires gym equipment is the "Captain's Chair". The other three can all be done at home and combined into a very effective abs and obliques routine.

The above exercises are performed as follows:

The Bicycle Maneuver - Lie flat on the floor to begin this exercise. Make sure your lower back is pressed flat to the floor. Then, placing your hands behind your head, elevate your knees forty-five degrees off the ground.

Then, breathing deeply and regularly, touch your left elbow to your right knee, then your right elbow to your left knee, moving your legs as if peddling a bicycle.

This exercise really works both your abs and your oblique muscles, giving you a full ab workout.

The "Captain's Chair" - To do this, you need a piece of gym equipment known by the same name. This exercise is also known as a vertical knee raise.

You start by lifting yourself off the ground, letting them dangle in the air, your arms resting on the padded arms of the "chair", your hands grabbing the set of hand-holds, and your back and shoulders resting against the back of the frame.

You then slowly, in a controlled motion, bring your knees up towards your chest, then slowly lower them back down again until your legs are dangling once more, completing the rep.

Exercise Ball Crunch - Sit down on the exercise ball, your feet flat on the ground. Then, carefully, slowly, allow the ball to roll backwards a bit (but keep sitting on the ball).

Then, lay back against the exercise ball until your back is parallel to the ground. (Your mid and lower back will be resting against the ball at this point, the ball giving your support.)

Then, either place your hands behind your head or cross your arms over your chest and slowly lift your torso off the exercise ball, pulling your upper abs towards your hips. Make sure you keep the ball stable as you move.

Then slowly lean back down against the ball, letting your abs stretch.

The Vertical Leg Crunch - To perform the great exercise for the abs and obliques, lay down on the floor, preferably on a mat. Then, extend your legs straight up in the air, crossing them at your knees.

Then, slowly lift your shoulder blades off the mat by contracting your abs, making as if to lift your breast towards your elevated feet.

Make sure you keep your legs still as you elevate your shoulder blades about thirty degrees off the mat. Hold the pose for a moment, then slowly lower your shoulders back to the mat.

You can also perform this exercise with your lower legs resting on a chair. This might be easier for novices.


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