10 of 25

Write now Article Tools

Page 5 of 6

hands, not lifting with your hands. There are many types of abdominal exercises, so don't use all your strength on one exercise, and try to mix exercises that concentrate on different parts of the abdomen (obliques, lower abs, etc.). Don't worry; I'll let you know which exercises focus on which muscles. Front refers to the rectus abdominus, your main stomach muscles. Side refers to the oblique muscles; which run along the side of your body. Lower refers to the lower part of your abs on the front. For all of these exercises the motions should be controlled, and you should focus on using your abs to do the work. And here are the exercises:

Basic crunch (front): Start in the basic position (elbows to the side, fingers not laced). Lift your upper body up, until your shoulder blades are off the floor (or as high as you can get if you can't get your shoulder blades off the ground). Lower your body back down.

Reverse curl (lower): Start in the basic position, but instead of lifting your upper body, bring your knees up, and into your chest, until your shins are parallel to the floor, and lower them.

Twisting curl (side): Start in the basic position. Lift the right side of your body, and left knee, and touch the outside of the elbow to the outside of the knee. Lower these limbs and repeat with the left side of your body and right knee. For this, you should be alternating, to ensure that both sides get worked evenly.

Knees-up basic crunch (front): This is the same as the basic crunch, but instead of having your legs in the basic position, lift them up as though you were doing. Then lift your upper body towards your legs, until your shoulder blades leave the ground.

Leg pushes (lower): Lie down, with your hands by your sides. Lift your legs up until your body makes an "L" shape you can cross your legs if you like, and they can be slightly bent at the knees. Now, squeezing your gluteus (bum muscle) lift your pelvis up from the floor (only a few centimetres)and lower.

Leg Circles: Lie down with your arms by your side, and legs straight. You are going to make vertical circles with your legs. You can do these in both directions. For the easier way, pull your knees in, straighten your legs (like in leg pushes) then slowly lower your legs down to the ground, but don't allow them to touch (touching the ground relieves the pressure on the abs, making the exercise less effective). Then repeat (knees in, legs up, slowly down) as many times as you need. Then try going the other way (this

• << previous page
• 1
• 2
• 3
• 4
• 5
• 6
• next page >>

Add your voice

Know something about Exercises you can do at home without any equipment?
We want to hear your view. Write now!