Looking to get those abs looking good? There are many different programs and workouts out there that are promising you the best abs of your life.
The fact is, it all boils down to two main exercises. Incorporating the two may be your best bet, but if you don’t want to take the heat of both, find out which may be your better option by reading below.
The crunch is one of the most common abdominal exercises people know about to get your six pack you are dying for.
To do the crunch, you lay on the floor with your face up looking towards the ceiling. The proper way to hold your hand is crossed over your chest, or behind your neck.
Pull yourself up, by curling your shoulders towards your pelvis. Be careful to use your core and not your hands to lift yourself, as you can cause injury to your neck if that’s where you decided to place your hands.
When you decide to do crunches, you will work out two major parts of your core:
- Rectus abdominal muscles
Needless to say, crunches will help you gain a flatter, more sculpted stomach. Knowing how to do a crunch correctly is going to be a plus, because according to Elizabeth Quinn, and expert in Sports Medicine, most people DO NOT do crunches correctly.
Doing incorrect crunches is going to leave less than desired results and can lead to painful back problems.
Some of the best tips for crunches are:
- Keep your chin off your chest. To make sure of this try putting your fist under your chin, to resist it dropping too low.
- As said before, never pull your neck when doing a crunch.
- Move slowly and in a continuous pattern as you do the crunch.
- Exhale as you bend, and inhale as you lower yourself back to your starting position.
There are also different variations of the crunch you may also try when the basic crunch becomes relatively easy for yourself. These include but are not limited to:
- Reverse crunches
- Single leg raise crunches
- Crunches with knees lifted
- Pelvic tilts
Planks are the ultimate challenge when it comes to pushing yourself, and one of the best ways to get the flat tummy you are looking for.
Traditional ab planks are the best ab exercises for getting a lithe midsection, a solid core, and a greater stance. To do this exercise you and the variations of this exercise check out this web page.
Unlike crunches that primarily work the rectus abdominal and oblique’s, planks work the transverse abdominals, which is the proper term for “inner abs”. The Transverse abdominals are the deepest gut layer and round horizontally about the midsection amid the hip bone and ribs. This muscle is invisible from the outside, unlike the rectus abdominals.
Working on building strong transverse abdominals will benefit you by sucking the midsection into a compact, slender and tight package, but won’t necessarily give you the sculpted abdominal six pack characteristics.
However, adding in different variations of the plank to your existing ab workout routine can provide you with the washboard abs you are looking for.
The five different variation plank exercises are:
- One arm ab plank reaches
- BOSU ball stability Planks (black side up)
- Swiss ball decline planks
- Knee to elbow planks
- Extended Ab V planks
A surprising benefit from using planks as your choice of ab workouts is a reduction in back pain. Strengthening your core is one reason. Another is because when you choose to do a plank you are limiting the amount of movement you are making. Therefore, helping your back.
You’ll also find a greater amount of flexibility in posterior muscle groups.
So, there you have it; The Crunch and The Plank. Which will you choose?Read More
Strength training do wonders for your body. More than you realize. When you decide to lift weights we all know we are trying to gain some lean muscle, but what you don’t know is the other good benefits from it. Like losing belly fat.
Belly fat is broken down into five groups which are:
- Spare tire: This type of belly fat comes from mostly eating wrong foods and finding yourself in a position where you are not very active. Fortunately, this is one of the easiest types of belly fat to get rid of. Try to avoid eating sugar foods, which will transition into stored fat
- Stress: If you are a workaholic or seem to worry over everything you might find yourself with a stress belly from a not so wonderful thing called cortisol. You will mainly find this type of belly fat around your front in the belly button region, and may even be slightly hard to the touch.
- Pooch: A lot of mom’s that are dealing with this stubborn belly fat, even when you have a steady routine that includes working out.
- Mommy: It’s a mommy type of thing. When you become pregnant and deliver, your pelvic floor muscles become stressed, and sometimes they don’t snap back. A mommy belly will make you look like you might still be pregnant, but be soft to the touch.
- Bloated: Eating healthy is as important as maintaining an exercise routine. If you are usually skinny at the start of the day, and find yourself bloated by the time your day is over you are probably digesting foods that are not the best for you. And if this is not the case you could have allergies or sensitivities to certain foods or could be eating too much of one food group and not the others.
It’s time to rid yourself of the belly fat, and get a flatter tummy by using this five-move workouts from Hutchins. When you start this workout, you will notice it’s very face paced. You will transition from one workout to the other quickly, but only spend thirty hard seconds blasting these exercising moves before you get a ten second rest period.
Find below an instruction on how to do each of these strength workouts.
Dumbbell squats to shoulder press: Take a weight in each hand and bend knees to a squat of about 90 degrees. As you come up front the squat push the weights above your head. Your palms should face each other, straightening arms into a shoulder press.
Reverse lunge with biceps: Begin with your feet together while holding a dumbbell with each of your hands. Step back with your right leg going into a lunge, and perform a curl with your dumbbell. Alternate legs.
Push up Mountain climbers: On the floor, do about three pushups and follow them by ten climbers.
Burpee to shoulder press: Holding your weights in your hands, place your hands on the floor. Jump your feet out into a pushup position, then jump back towards your hands, making your knees come to your chest. Try to keep that tummy sucked in to work your muscles harder.
Goblet Squat: Without touching your body, hold a dumbbell weight in front of your chin. Lower yourself into a deep plie squat. Make sure your feet are a touch wider than hip-distance apart with your toes pointing out. When using the dumbbell you are strengthening your core.
There is no magical number about how often you should be doing these workouts, but you don’t want to keep doing the same thing over and over again, because our bodies adapt. When your body adapts you will start to plateau so it’s important to keep switching up your workout routines. Start slow, and add more as you start to feel you can handle more.Read More