Good Abdominal Exercises

Everyone knows that sit-ups and hundreds of crunches at least twice a day are the best way to get that amazing flat stomach. Right?? Wrong!

Surprisingly, current research has shown that the traditional exercises such as the crunch and sit-up are no longer considered to be the best abdominal exercises. Sit-ups are actually not very effective, particularly if they are not done correctly, which is often the case. A sit-up done in the wrong way can often strain the back, and do no good to those abs, and defeat the entire object of the exercise. You can also find that, having spent hundreds of dollars on ab strengthening equipment, that you’ve actually wasted your hard-earned cash. Often, these “miracle machines” that you see in TV and press ads, are no more effective that if you had done the correct exercises, with no equipment at all. Or at most you need and exercise ball or the back of a chair for support!

There are no miracles when looking for flat, strong abs. It takes two main things – good abdominal exercises and a healthy diet. The exercises will have the natural result of strengthening your back muscles and will result in a better posture, which is also all-important. You need to work out regularly and frequently, rather than intense long workouts. Start with five minutes every morning and evening, gradually increasing the time and the type of exercise as you get into the routine and start seeing results. Nothing succeeds like success, and you will be rewarded if you persist.

One example of a good abdominal exercise is lying on your back, with your knees raised and arms folded. Lift your shoulders off the floor and hold, for up to 30 seconds. You should feel this on your abs. Once you have mastered this, advance by putting your hands at the side of your head (don’t use them to lift your head!). Repeat this 20 times, twice a day.

Another good abdominal exercise is to lie flat on the floor, pressing your lower back into the floor. With your hands next to your head, bring your knees up and start a slow bicycle movement. Now touch your right elbow to your left knee, then alternate. Again, you need to feel your abdominal muscles working and benefiting from the exercise.

Don’t eliminate the crunch altogether – just adapt it so it becomes really effective as a good abdominal exercise! Do a vertical crunch – lie on your back, with your hands behind your head and your legs extended straight up. Now work those abdominal muscles by lifting your body towards your knees. You will feel it working!

Just one word of caution – always warm up slowly before starting a workout, particularly an aerobic routine. Even though some of the exercises must seem routine and easy, your body needs to be ready for them. Listen to you body – don’t over-extend yourself before you are able to cope with the demands you are making on yourself. Don’t continue an exercise if you are in pain.

Remember that good abdominal exercises are one part of the whole – a combination of aerobic exercises (to reduce body fat), together with a healthy diet (and healthy portions too) as well as abdominal exercises - these factors together will give you the results you are looking for. There is no substitute for healthy living – no supplement or exercise gimmick or ‘fat loss pills’ can do the work that you need to do. And you will be surprised at how quickly you are rewarded if you follow a regular routine of good abdominal exercises!