When you want well defined abs, you have to exercise your abdominal muscles smartly. You can just go about as if your abs are made up of one muscle and do only crunches. You have to target your abs from all the different angles and muscles. This article will help you to do just that. What is listed here, are 4 different exercises, one for each of your abs group. If you do all the below exercises, you will get a beautiful defined tummy. But be warned these exercises are not for the purely beginner. You must be a bit more advanced that beginner to do them. With out further ado, here are the best exercises for intermediate exercise bunnies.
Basic crunch with weight – for your upper abs
This exercise is exactly like the traditional crunch, but you hold a weight to your chest. If you don’t have access to weights you can use make your own weights. Use bags of sugar or water bottles. Make sure that you move in a slow and controlled manner while performing this exercise.
Knee pulls ins- for your lower part of your abs
The pull ins is a variation of the popular bicycle exercise, but its done slightly differently. This is how you do it: You being by lying on an exercise mat on your back, with your arms to your side. Extend your legs, keeping them a few inches of the ground. Slowly bring one leg in towards your chest and slowly take it back to starting position. Do the same on the other side. Make sure that your small of your back is firmly on the ground during the whole exercise to avoid injuries.
Oblique twists – for your internal and external obliques
This exercise is perfect for toning your obliqeus and getting rid of your love handles. Stand while holding a weight in your hands. Then slowly begin by twisting from the waist to one side and then to another. Keep your abdominal muscles tight all the time, and don’t move with your back.
Adapted plank – for your transverse abs
You start this exercise by getting in the push up position (on your hands). Slowly lift one leg up together with the opposite arm. Hold there for a count of ten and repeat on the other side. Make sure to move in a slow controlled manner, and hold the position for only as long as you can.
Cardio to burn off the fat
Aim to get about 30 minutes of cardio in 3-4 times a week to burn off the excess calories and fat. One of the best cardio machines is the eliptical machine, as it tones the upper and the lower body at the same time. The eliptical is a great machine to improve cardiovascular fitness levels.
The above exercises will give you the best results if you combine them in an exercise circuit type of workout. This is how you would do it: repeat the above exercises one after the other (without resting) for 10 reps. If you have done every exercise in a row, you can rest for a while before repeating the circuit again (for 3-4 times). Just remember to also following a healthy low-fat eating plan, with lots of lean protein, whole grain carbs and fruit and veggies. If you keep up with your hard work, you will soon see flat abs in the mirror.
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