We are sorry to tell you these guys, but crunches and sit-ups will never give you rock-solid abs on their own. According to some researches, many of these popular movements which are supposed to get you a chiseled mid-section in no time, don’t actually produce any significant results and also place a lot of strain on some other parts of the body, like the neck, spine and lower back. Instead of them, you should first try harder to eat right and reduce your body fat by burning more calories than you consume.
Some seasoned bodybuilders would even go as far as to say that abs are made in the kitchen, but not in the gym. The next thing is that you should engage in a diverse workout routine that targets each of the upper and lower abdominal muscles and works them from every possible angle.
There is more to the abdominal area than the six – pack – this is a muscle group which includes many interconnected muscles which run up the back and stretch out the butt, and all of them should get a piece of the action if you want to get the kind of ripped stomach you see on magazine covers.
You should forget about crunches and instead of them, you should try the program of six exercises presented below, which will effectively target all the abdominal muscles and promote greater fat loss. It will also promote better muscle building response than any of the traditional abs exercises.
Are you ready to build a washboard mid – section? Make your abs to scream with the routine shown below.
1. Flutter kicks
First, lie on your back with the head and back relaxing on the ground and arms extended by your sides. Then, tighten your abs and hold your legs straight out and lifted about 6 inches from the ground. Start the movement by lifting your left leg higher, then lift the right leg, then lower it as you lift the right leg higher. You should do this quickly, in a scissor – like motion.
For a better control of the movement, you can also tuck your hands underneath the glutes. One kick with each leg constitutes one rep. you should perform 5 sets of 15 reps.
2. Straight leg raises
First, lie on your back with the head and back relaxing on the ground and the legs extended. Keep your knees straight and close together and then slowly lift your legs straight up towards the ceiling until they are about perpendicular to the floor, if possible. Hold this position for a few moments, keeping the lower abs contracted. Then, return to the starting position slowly.
3. Side raises
First, lie on your side with a straight body and have your body weight distributed on your forearm. Your feet should be on top of each other. Then, lift your hips up off the floor, powering the movement with your forearm, so that your entire body forms a straight line,with the head and neck aligned with the rest of the body.
Hold this position for a few moments and then slowly lower your hips back down to the floor. You should perform 5 sets of 15 reps.
4. Oblique crunches
First, lie on your right side with your legs on top of each other, and bent at your knees. Place your left hand behind your head. Start the exercise by moving your elbow up and crunch as high as you can.
Hold this position for a few moments and focus on the contraction in the oblique. Then, slowly return to the starting position and do a few more repetitions on your left side, then switch and repeat to the right side. You should perform 5 sets of 30 reps (15 reps on each side).
5. Alternating elbow – to – knee
First, lie on your back and cross your arms across your chest, so that your right hand will rest on the left shoulder and your left hand will rest on your right shoulder. Crunch up and bring the right elbow towards your left knee, then drop it back to the floor. Then alternate to the other side and bring your left elbow towards your right knee. Perform 5 sets of 30 reps (15 reps on each side).
6. Reverse hip crunch thrusts
First, lie on your back with your head and neck resting on the floor, bent knees and flat feet. You should keep your arms by your sides. Keeping a tight core, you should slowly roll your legs up towards your ears, bringing the hips up towards you. Hold this position for a few moments, then slowly lower the legs back to the floor. Perform 5 sets of 15 reps.
All these exercises are simple yet very powerful and the high number of sets is guaranteed to get your mid-section burning. So, in order to rock some impressive abs this summer, you should start sweating right now.