To get the best burn you must do these abs exercises in sequence. Forget about counting reps. Simply perform each for thirty seconds, have a brief rest, then move onto the next. That goes for all but the oblique crunch and the arm and leg reach. These should be performed for thirty seconds each side.
After working though all the exercises, go back and select four favourites that train your upper abs, lower abs, obliques and lower back.
Go slowly if you’ve never exercised before or if you have had lower back or other health problems.
Upper Abdominals – Crunch
Lie flat on your back with your knees bent, your feet flat on the floor and your hands touching your upper abs.
Using only your upper abdominal muscles, curl your chest up a few inches until your shoulder blades are slightly off the floor. Hold briefly, then lower to a starting position.
Lower Abdominals, Hips – V Sit
Sit on the edge of a bench or chair with your knees bent and hold on to the sides.
Slowly pull your knees towards your chest, contracting your lower abdominals. Hold briefly, then lower the starting position.
Obliques, Upper abdominals – Oblique Crunch
Lie flat on your back with your knees bent. Let your legs fall as far as they can to your right side so that your upper body is flat on the floor and your lower body is on its side. Cup your fingertips behind your ears.
Lift your shoulders and chest only a few inches off the floor, squeezing your left oblique muscles as you move. Then lower to the starting position. Repeat without relaxing between repetitions. Keep your abs tight. After 1 set on your right side, switch to your left side.
Lower Abdominals, Hips – Reverse Crunch
Lie on your back with your knees bent, your feet flat on the floor and your hands palms down under your lower back for support.
Slowly pull your knees toward your chest and shoulders, curling your midsection and lifting your pelvis and butt off the floor. Your mid to upper back should stay pressed against the floor. Slowly lower to the starting position.
Obliques, Lower Back, Upper Abdominals – Seated Sidebend
Sit upright on the floor with your legs spread as far apart as possible. Lift your chest up so that your back is straight, and lock your arms behind your head.
Lean a few inches to your right side then swing over to the left. Continue pivoting like a pendulum while trying to tense your stomach muscles.
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