The Best and Most Effective Abdominal Exercises
Your abdominals are usually covered by a thin or thick layer of fat. For a long time, and even today, many people frown upon having accumulated fat. But, beyond the aesthetic value, keeping your abdomen covered with the smallest layer of fat, guarantees a better state of health. Therefore, it’s a good idea to know about these abdominal exercises.
Best abdominal exercises
Working your abdominals is relatively easy, but you’ll have to put a lot of effort to do these abdominal exercises. This is because these exercises are designed to strengthen and tone your abdominal muscles. Also, to reduce your body fat, experts recommend including aerobic exercises in your routine.
Cross climbers
Cross climbers are an exercise that tests your balance and endurance. You can do it anywhere, and they have excellent results.
To perform this exercise, get in a push-up position, with your hands on the floor and your legs and arms stretched out. Then, bring your right knee to your chest toward your left shoulder; go back and bring your left knee toward your right shoulder. Alternate these movements and do 15 to 20 repetitions.
If you can, perform this exercise with your feet on a stability ball. This way the exercise is harder and also works your balance, coordination and torso strength. It’s also a different and more dynamic way to perform the exercise.
Knee to shoulder
It wasn’t that long ago when abdominal exercises were reduced to just doing crunches or leg lifts. However, there are other exercises that work your abdominals really well and they also train other parts of your body. In this case, the following exercise tones your legs while strengthening your back, shoulders, and abdomen.
To do it, get on your knees on a yoga mat or rug and put your hands on the floor with your arms straight. Look straight ahead and keep your back straight. Now, lift your right leg and flex your knee towards your shoulder. You can do 10 repetitions with one leg or 20 repetitions alternating both legs.
Eagle crunches
The eagle crunches are very powerful and require a high level of energy and concentration in your abdomen. Putting this in practice can be hard at the beginning if you don’t have much strength in your abs. However, as you start to practice them, it’ll get easier.
To do this exercise, lay on your back and cross one leg over the other; it’s important that they’re completely closed together as if both legs were one. Put your hands on the back of your head without applying any pressure.
Now, slightly lift your head and shoulders from the floor and in that position bring your legs towards your chest and bring them back without touching the floor. You can do 3 sets of 15 repetitions.
Leg-arm lifts
This is an isometric exercise that eliminates toxins and improves your posture. Before you start, set a chronometer for 45 seconds on your phone. Now, get on your knees and put your hands on the floor. Next, lift your right arm and left leg, that’s when the time should start to run. Once the time is over, repeat it with your other arm and leg. You can do up to 4 sets.
Push-ups
Push-ups are usually known to work out your arms. This exercise actually works multiple parts of your body such as your calves, back, shoulders and of course, your abdominals.
To perform push-ups correctly you must keep your abdomen contracted to focus your strength and improve your balance. Put your hands and feet on the floor with your arms and legs stretched out.
Make sure that your hands are aligned with your shoulders. This means that the width of your shoulders is the reference for the position of your hands. Now flex your elbows until you’re near to the floor and then, go back up.
If you’re not strong enough to go near the floor and stretch your elbows again, get on your knees instead of having your legs straight. This way it’s easier, and it can help to strengthen your muscles ready for doing the push-ups with your legs stretched later.
Doing abdominal exercises will give you a healthy and slim body. Working out is also a great way to relieve your daily stress and produce endorphins to feel happy and fulfilled. You can accompany these abdominal exercises with cardio routines, stretches or by exercising your arms and legs.