Rabu, 10 Agustus 2011

Top Abdominal Exercises for women

Both men and women admire beautiful abs. Many people consider ab exercises difficult. But the truth is, abdominal exercise is really easy. There are a variety of ab exercises that work but there are some especially applicable to women.

Exercise ball crunches

1. Sit on your ball and put both hands on the rear of the head and move your legs out bringing down your body to the ball till the shoulders and upper back are all which remain on the surface of the ball. Legs needs to be shoulder-width away from each other.

2. Lift your pelvic to straighten your lower back and tighten your buttocks and tighten the abdomen muscles.

3. Elbows pointing out to the side slowly lift the shoulders careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.

4. Maintain position for just a moment, then gradually lower down shoulders towards the ball and replicate for as often as you can carry out the exercise

Rest for 30 seconds between sessions. Do 2 or 3 sets of 12 to 15 repetitions every other day.

Hanging Knee Raises - uses a Captain's Chair

1. Your body is held vertical by the forearms and lying on cushioned arm handlebars with your two feet hanging straight down. The bottom section of the back is erect and backed up by a back-rest.

2. Tighten the ab muscles and elevate your knees little by little all the way to the chest area,

3. Pause and slowly lower the legs back down to the opening position. The muscles are constantly contracted throughout the exercise.

Floor bicycle movement

1. Lay face-up with the hands behind the top of your head and legs stretched out out.

2. Tighten your abdominal muscles and elevate a leg folding your knee joint while you are lifting your shoulder blades a little bit off the floors without dragging your neck.

3. Bring your knee and elbow together in a way that they touch just a little.

4. Lower and then switch sides so the alternate legs in a bicycle movement touches the knee and elbow. Repeat.

Work through the positions gradually. It's possible to vary this abdominal workout by bringing the opposite elbow and knee close together which will requirethe upper part of the body to shift a bit laterally. This posture will work the oblique in addition to the lower and upper belly muscles.

The Best Results

Carrying out abs workout is inadequate. Ladies to develop strong ab muscles require the following: a healthy diet regime low in unsafe fats, Aerobic and cardio warm-up right before exercising, and stretches both before and after abs seesions for greater flexibility.

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