Sorry guys, but crunches and sit-ups will never give you rock-solid abs on their own. Research has found that many of these popular movements that are supposed to get you a chiseled mid-section in no time don’t actually produce any significant results and place a lot of strain on other parts of the body such as the neck, spine and lower back.

Instead, you should first try harder to eat right and reduce your body fat by burning more calories than you consume (belly fat does a wonderful job at covering them up, remember?).

Some seasoned bodybuilders would even go as far as to say that abs are made in the kitchen and not in the gym. Next, you have to 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 muscle group includes many interconnected muscles that run up the back and stretch down to 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.

Forget about crunches and try this program of six exercises that effectively target all abdominal muscles and promote greater fat loss and a better muscle building response than any of the traditional abs exercises. You can do them in straight sets, resting 30 seconds between sets, or in a circuit with no rest between exercises.

Ready to build a washboard mid-section? Make your abs scream with the routine below!

Image result for Straight leg raises gif

Straight leg raises

While lying on the back, relax the back and head on the ground, and extend the legs, keeping them straight and close together.

Then, slowly elevate your legs straight up towards the ceiling, and hold for a few seconds.

Then, slowly return to the initial position.

Image result for Flutter kicks gif

Flutter kicks

Start in the same position, and extend the arms to the sides. Tighten the abs and hold the legs straight out and lifted about six inches above the ground. Then, raise the left leg higher than the right leg, then lower it as you raise the right leg higher, but quickly, in a scissor-like motion. TO control the movements, you can tuck the hands underneath the glutes. You should make 5 sets of 15 repetitions.

Side raises
Lie on the side with a straight body, with the body weight distributed on the forearm, and the feet on top of each other. Then, raise the hips up off of the ground, powering the movement with the forearm, and thus aligning the body from the head to the feet.
Hold for several seconds, and slowly lower the hips. Repeat in 5 sets of 15 repetitions.

Image result for Oblique crunches

Oblique crunches

Start in the same position, but with the knees bent, and the left hand behind the head. Then, move the left elbow up and crunch as high as you can. Hold for several seconds, and contract the obliques. Next, return to the initial position and make several repetitions before you switch sides. Perform 5 sets of 30 reps.


Share:

fitness4ladies

Leave a Comment