Wanna have abs like Taylor Lautner? It just requires a commitment and a long term goal with a great amount of dedication. There are a whole bunch of exercises on every next web page, but to choose the most effective ones is the prime motive with the right way of following those exercises.
When we work on our abs, it provides us with great amount of stability and core endurance. It is important that one should weigh one’s capabilities and then choose the right exercise because it is very important to take care of the back and the internal organs. Go for powerful and heavy exercises with a considerable amount of reps.
Here is the list of 5 exercises to create carved abs on your body:
1 – Bicycle Crunches
This is an exercise, which will affect the oblique muscles of your abdominals. It has nothing to do with a bicycle and involves heavy weight training with high resistance. Sometimes to increase the levels further, the weights are tied on the legs or on the ankles. A bicycle crunch requires one to lie down on the floor with the hands being below the head, but not interlocked. The shoulders need to be raised like a normal crunch and the knees are curled-up so that the calf muscles are in line with the floor. Just pull inside the abdomen muscles and slowly do the bicycling or pedaling as the opposite knees and elbows come in contact with each other. Keep a systematic breathing along and try to put the pressure on the abdominal muscles.
2 – Reverse Crunches
In this exercise, both the legs along with the abdomen are used to perform these crunches. In these, the knees need to be curled-up towards the chest and the abdominal muscles are contracted. Both the feet need to be in alignment with the butt so that they are not taken up too high in the air. It is an effective exercise for the lower as well as upper muscles. But, those people should be cautious while performing such crunches that have a problem in their back as it requires practice and resistance.
3 – Leg Raises Vertical
This exercise is extremely beneficial for those who have a sagging lower abdomen. It can be either stubborn fat or a pregnancy after effect; this exercise can surely tuck the tummy. This exercise can be targeted towards all the muscles in the abdomen. Lie down on the bench, with the back supported till the end of the spine. You can hold the weight rod on top of the bench for the support and raise the legs towards the chest and hold this position for some time, this will help in holding the muscles which help in tucking of the fat and creation of a lean body. Move back the legs to the original position slowly and raise the legs again. To start with, do 4 sets of 30 reps each and slowly increase the reps.
4 – Side Crunches
Side crunches not only improve the cuts in the abdominal muscles, but it also helps in gaining a balance in the body by increasing strength and resistance. It is a difficult form of exercise because it involves heavy practice and patience, but has amazing results. Sit on the mat with the whole body in a kneeling position and bent on the right hand side. Take support from the right palm placed on the floor and slowly stretch the left leg outward keeping the leg in a parallel position to the floor. Stretch the left arm straight in a parallel position to the leg. The raised leg should be at the hip level. Maintain this position for some time and slowly bring the leg back to the original position. Perform the same with the other leg and do 8-10 reps with each leg.
5 – Ballet Twists
This provides the abdomens and the sides with a lot of stretching and flexibility. One needs to really control the body posture to perform these exercises in a rewarding manner. If you do not have a good control, then do it along with a friend who can hold your feet in place which provides one with the maximum effect. To do these, one needs to sit on the floor with both the legs straight and closed. Keep the right arm firmly placed on the floor, when leaning towards right side at a 45 degree angle. Bring the left arm and take it to the right hand side over the head like a ballerina motion. Count till 5 and stretch to the maximum body capacity. Now do the same keeping your left arm on the floor and moving the right arm backward like a ballerina and stretch. Do 3 sets of 4 reps each to bring the results.
Engaging in a regular workout regime and efficient and effective strength training is a must for complex abdominal muscles. Everybody wants a trim structure and a tucked tummy; all this is possible without the use of heavy machines and equipments. The above exercises are helpful in working the obliques, the transverse and the rectus muscles.
About the author: Jefferey Morgan’s primary interest involves muscle building and losing fats. Through his site Get This Ripped you can learn about body building, muscle building and how to get ripped fast.
Credits: Photo courtesy of Björn Söderqvist.