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The most coveted part of the body for men and women is a great and firm set of abs or abdominals. Having well-defined and visible abs makes one look stronger and in great shape. However, having great abs is not just about good looks. If one wants to just have firmer abs, a good exercise and a good diet is one good discipline. But if a person is more athletic and aims to have better looking abs, one must incorporate and use the most effective ab workouts and core-strengthening exercises. If you want to know how to get ripped fast, follow these simple workouts.
Top Ten Best Ab Workouts:
Sit-ups – Considered as the most effective ab workouts a person can do. It is considered as the push ups of abdominal exercise. Some people with great abs use sit ups to create firmer and better abs. However, sit-ups have been removed in most of the modern routines by the claim that it causes lower back pain if not properly performed. But still, despite the phase out sit-ups are still performed by some old-school fitness persons because they say that it has been tried and effective.
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Crunches – This traditional ab workout has likewise been in practice for decades but still very effective. Crunches can be used in a well-rounded and complete routine work-out and be considered as the only ab workout exercise needed. This exercise needs to be done in proper form and correctly in order to get the most of it. If a person can do 30 crunches or more without getting tired, he might be doing it improperly or may need more resistance in order to achieve the correct routine. When doing the crunches, contractions must be controlled and must be kept low. Adding some weights to the chest can be also done in order to burn more energy.
Reverse Crunches – These ab workouts are the opposite of crunches. Instead of lifting the shoulders, the lower abdominals are used to lift the hips raising the legs with knees bent slightly.
Bicycle Crunches – The bicycle crunches are another ab workout that have been proven effective even in studies. The person lies on the ground just like in the crunch position, the legs should be raised with the knees bent and the legs should move in a peddling motion. The left elbow should touch the right knee as it is bent towards the person and vice versa. These ab workouts should also be done smoothly and should be in controlled motion.
Leg/Knee Raises – These ab workouts are also called captain’s chair. This is done by hanging the leg or knee depending on how a person does this by holding himself up using a pull-up bar or leg-raise equipment. Studies showed that this is one of the most effective ab workouts in stimulating the muscle called rectus abdominus. The leg/knee exercise has two ways to perform: with legs straight or legs bent. This is more challenging when the legs are kept straight but still it is advised that the routine with the knees bent should also be done because it stimulates the abdominal muscles in a different way.
Wood Chop – This is done by grabbing the handle of the pulley using both hands then twisting the body as if chopping wood. The motion by twisting targets the abdominal muscle called oblique.
Russian Twist– This can be done on the floor or the bench that is in a declining position. The person should tilt back making a 45 degree angle to the ground or bench. Hold the arms straight out forming a triangle then the shoulder starts by twisting from side to side.
Front Plank – This exercise is very commonly used in dance and yoga classes. This is very effective in core strengthening. To do this, the forearms are placed on the ground in a parallel position to each other and then hold the body up. The back is should be kept straight then contracting the abdominal muscles. This is done by holding for 30 seconds to a minute.
Leg and Hip Raises -These ab workouts are done by lying down flat on the back with legs in front. The legs are then lifted forming a right angle without bending the knees. Once the legs are in a vertical position to the hips, push the hips up from the ground. This is very effective in working out the oblique muscles and lower abdominals.
Ab Workouts on a Stability Ball – Stability balls or Swiss balls make ab workouts more challenging and very effective. The above mentioned ab workouts can actually be done in a stability ball. This can be done by balancing the ball into any possible position using the core muscles in balancing the person on the ball.
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