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Abdominal Exercises For Toning And Firming
If you are just beginning an exercise program or if you are on a weight loss program try these abdominal exercises. Start with the beginners routine and move on to the intermediate routine when you feel you neeed more of a challenge. They are simple, safe and effective. Done consistently they will help you firm and tone your stomach as well has helping to prevent low back pain...
Home routine #1 (Abdominal exercises for beginners)
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 10-15 repetitions for each exercise. As you improve add an extra set and perform 20 repetitions.
1. Wrist ups
- Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.
- Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position.
- Tip: Imagine you have an apple under your chin. That's about the distance your chin should stay away from your chest during the movement.
2. Supermans
- Lie on your front with your arms stretched above your head (like superman)
- Raise your right arm and left leg about 6 inches off the ground (or as far as you comfortably can). Hold for 2 seconds and relax.
- Repeat with the opposite arm and leg.
3. Static contraction
- Lying flat on your back bend your knees to right angles.
- Contract your stomach muscles and try to push the small of your back into the floor.
- Hold for a count of 5 seconds remembering to breathe gently.
- Tip: Keep your neck and face relaxed. Many people have a tendency to force a lot of blood into their face when doing this exercise... not very pleasant when you come to get up!
After 4-6 weeks on this routine move onto...
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Home Routine #2 (Intermediate abdominal exercises)
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 15-20 repetitions for each exercise. As you improve add an extra set.
1. Crunches - Lie flat on your back, knees bent at right angles.
- Place your fingertips to the side of your head just behind your ears.
- Push your lower back into the floor flattening the arch and hold.
- Curl up just enough to lift both your shoulders off the floor a few inches.
- Hold that position contracting your abs as forcefully as possible as you breathe out.
- Tip: Don't be tempted to clasp your hands behind your head. Your chin needs to stay off your chest... remember that apple!
2. Jack Knife Situps
- Lie flat on your back, legs straight and together.
- Place your fingertips to the side of your head just behind your ears.
- Raise your legs, keeping them together and straight until they are almost perpendicular to the ground. Your body should make an 'L' shape.
- From this position perform the crunch (see above).
3. Supermans
See Beginners routine.
4. Crossover crunches
- Lie flat on your back, knees bent at right angles. Cross your right leg over your left leg so your right ankle is resting on your left knee.
- Place your fingertips to the side of your head just behind your ears.
- Perform a crunch only try to touch your right knee with your left elbow. If you can't quite reach at first don't worry, it takes practise.
- Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.
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Gym Routine
Most gyms have the facilities to perform these abdominal exercises...
1. Abdominal curler
You can always substitute this exercise with crunches. If you require extra resistance for some of these abdominal exercises place a plate across your chest.
2. Back extensions
If your gym doesn't have a hyperextension machine do supermans instead. (See above).
3. Side bends
- Holding a dumbbell in you right hand stand with feet shoulder width apart and your knees slightly bent.
- Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
- Return to an upright position and repeat for the desired number of reps.
4. Torso twists
- Hook a barbell under your arms and across the back of your neck (like a scarecrow).
- Sitting on the end of a bench turn from side to side as far you can comfortably go.
- Tip: Add weight in small increments to increase resistance.
--------------------------------------------------------------------------------
If you are trying to lose weight around your waist and mid section abdominal exercises on their own are not enough...
Justin Leonard explains why in his book "Abdominal Secrets Revealed". His book is considered the "Bible" on developing a well toned midsection. Why?
Because it is the complete approach -- it's a step-by-step permanent fat loss system as well as the most extensive resource for abdominal exercises you'll find. The book is very popular with women because the system reduces cellulite as well as body fat.
When I review a weightloss system for this site or a newsletter I look for certain criteria immediately -- does the company provide proof with quality testimonials? Is there a long term, no questions asked money back guarantee? Does the author make him or herself available to customers?
Abdominal Exercises Revealed has more credentials behind it than ANY product I have ever reviewed. If you want to lose weight, if you desire toned hips, thighs and midsection review this book. I say review because with a risk free guarantee I tend to buy and decide later...
If you are just beginning an exercise program or if you are on a weight loss program try these abdominal exercises. Start with the beginners routine and move on to the intermediate routine when you feel you neeed more of a challenge. They are simple, safe and effective. Done consistently they will help you firm and tone your stomach as well has helping to prevent low back pain...
Home routine #1 (Abdominal exercises for beginners)
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 10-15 repetitions for each exercise. As you improve add an extra set and perform 20 repetitions.
1. Wrist ups
- Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.
- Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position.
- Tip: Imagine you have an apple under your chin. That's about the distance your chin should stay away from your chest during the movement.
2. Supermans
- Lie on your front with your arms stretched above your head (like superman)
- Raise your right arm and left leg about 6 inches off the ground (or as far as you comfortably can). Hold for 2 seconds and relax.
- Repeat with the opposite arm and leg.
3. Static contraction
- Lying flat on your back bend your knees to right angles.
- Contract your stomach muscles and try to push the small of your back into the floor.
- Hold for a count of 5 seconds remembering to breathe gently.
- Tip: Keep your neck and face relaxed. Many people have a tendency to force a lot of blood into their face when doing this exercise... not very pleasant when you come to get up!
After 4-6 weeks on this routine move onto...
--------------------------------------------------------------------------------
Home Routine #2 (Intermediate abdominal exercises)
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 15-20 repetitions for each exercise. As you improve add an extra set.
1. Crunches - Lie flat on your back, knees bent at right angles.
- Place your fingertips to the side of your head just behind your ears.
- Push your lower back into the floor flattening the arch and hold.
- Curl up just enough to lift both your shoulders off the floor a few inches.
- Hold that position contracting your abs as forcefully as possible as you breathe out.
- Tip: Don't be tempted to clasp your hands behind your head. Your chin needs to stay off your chest... remember that apple!
2. Jack Knife Situps
- Lie flat on your back, legs straight and together.
- Place your fingertips to the side of your head just behind your ears.
- Raise your legs, keeping them together and straight until they are almost perpendicular to the ground. Your body should make an 'L' shape.
- From this position perform the crunch (see above).
3. Supermans
See Beginners routine.
4. Crossover crunches
- Lie flat on your back, knees bent at right angles. Cross your right leg over your left leg so your right ankle is resting on your left knee.
- Place your fingertips to the side of your head just behind your ears.
- Perform a crunch only try to touch your right knee with your left elbow. If you can't quite reach at first don't worry, it takes practise.
- Return to the starting position and repeat for the desired number of repetitions before switching over to the other side.
--------------------------------------------------------------------------------
Gym Routine
Most gyms have the facilities to perform these abdominal exercises...
1. Abdominal curler
You can always substitute this exercise with crunches. If you require extra resistance for some of these abdominal exercises place a plate across your chest.
2. Back extensions
If your gym doesn't have a hyperextension machine do supermans instead. (See above).
3. Side bends
- Holding a dumbbell in you right hand stand with feet shoulder width apart and your knees slightly bent.
- Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
- Return to an upright position and repeat for the desired number of reps.
4. Torso twists
- Hook a barbell under your arms and across the back of your neck (like a scarecrow).
- Sitting on the end of a bench turn from side to side as far you can comfortably go.
- Tip: Add weight in small increments to increase resistance.
--------------------------------------------------------------------------------
If you are trying to lose weight around your waist and mid section abdominal exercises on their own are not enough...
Justin Leonard explains why in his book "Abdominal Secrets Revealed". His book is considered the "Bible" on developing a well toned midsection. Why?
Because it is the complete approach -- it's a step-by-step permanent fat loss system as well as the most extensive resource for abdominal exercises you'll find. The book is very popular with women because the system reduces cellulite as well as body fat.
When I review a weightloss system for this site or a newsletter I look for certain criteria immediately -- does the company provide proof with quality testimonials? Is there a long term, no questions asked money back guarantee? Does the author make him or herself available to customers?
Abdominal Exercises Revealed has more credentials behind it than ANY product I have ever reviewed. If you want to lose weight, if you desire toned hips, thighs and midsection review this book. I say review because with a risk free guarantee I tend to buy and decide later...
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