gkgymplex.com

Abs exercises do not always mean difficult patterns but some simple steps can also generate handsome results if they are followed strictly. There are a number of quick and easy abs exercises that can even be done at home and are known to produce equally good results. One can find easy abs exercises fro men as well as easy abs exercises for women.

Here is a list of easy abs exercises that can be done at home.

Abs Crunch-

This forms the basic step for starting an effective abs exercise routine.
One needs to first lay flat on the floor and place the hands at the back of the head. Then raise the front portion of the body while bending the legs from the knees.

Reverse Crunch-

This particular exercise involves the folding ones legs from the knees and bringing then closer to the chest. It generates pressure on the lower abs and is also good for the pines.

Bicycle Crunches-

This is one easy abs exercise at home that generates almost magical results.
One should lay fat on the floors and place the hands behind the head and raise the head. One should place one leg at 60 degree angle and fold another at from knees bring closer to chest while keeping the head risen.
These are few quick and easy abs exercises that can be performed by almost everybody and almost anywhere.

The dead bug exercise is named as Dead Bug as it copies the actions of a dying bug while doing the exercise. This exercise helps in working of the dead bug abs. It helps in strengthening lower back. Dead Bug workout should be done with your back in a position which is pain free. The Dead Bug also helps developing a proper coordination between your arms and legs.

Various types of Dead Bug Exercises

Alternating Arm and Leg raises: For doing this exercise you need to do the following steps:

• Lie down flat on your back, feet should be flat and knees bent. You should lie down on a mat with arms overhead.
• Lower back should be touching the mat.
• Then lift your left leg and right arm up straight off the floor. Then slowly lower the arm and leg back on the mat. Further repeat this exercise with right leg and left arm.

One variation which you can make is adding weight to the waist of your hand and ankle of the feet. But try this only when you are comfortable with the exercise without the weights.

Simultaneous Arm and Leg raises: For doing this exercise you need to do the following steps:

• Put a mat on the floor where you intend to do the exercise.
• Lie on the mat with your back touching the mat, knees should be bent, feet flat on the mat, and arms should be on your sides.
• Further lift both the legs straight up.
• Lift both the arms straight up.
• Then slowly return to the original position. Repeat the same as many times as you can. But do keep a limit for the same.

Ball Perturbations: This exercise is done in two phases. While doing this exercise you will need someone who could help you while doing the same. For doing phase one steps are as follows:

• You need to lie down on your back, with feet flat, and knees bent on the mat.
• Hold a ball in both your arms at the chest. You should rather be hugging a ball close to your chest.
• Ask the other person to push against the ball in the different direction.

For doing phase two steps are as follows:

• You need to lie on back, with feet flat and knees bent on the mat.
• You need to hold a ball within both of your arms. Elbows should be straight, and should reach upwards at the shoulder level.
• Ask the other person to push against the ball in different direction.
• While doing this exercise you should not arch your back.

These are just few of the Dead Bugs exercises. You can consult the instructors at the gym for more. But before doing any type of exercise ensures that you consult your physician. In case you have any medical problem let him know. And do the exercise only if the physician allows you to do so.

Bridge with leg Extension is type of a bridging exercise. The bridging exercise helps you to find the neutral spine. The neutral spine is a position where your back is stabilized and also is less prone to injuries. Once you are able to achieve a neutral spine position, these exercises should be initiated.

Tips for Bridging Exercises

• You should continue breathing while doing the exercise.
• The leg movements should be slow and controlled.
• You should not indulge in pelvis twisting while doing the exercise.

How to do Bridge Leg Extension Exercise

• Lie down on your back. Knees should be bent and arms should be placed by your sides.
• Extend right leg outwards till the knee is expended fully. You should hold in this position for few seconds. After this return your right leg to the floor.
• Now repeat the same step with your left leg.

You should repeat Bridge with leg Extension. Before deciding on how many times to do this exercise in a day or week, you must consult an expert.
The leg extension workout targets your quadriceps muscles of the legs. This is done using Leg Extension Machine. Most of the gym has this machine. The leg extension targets only one specific group muscle. It is not a total leg muscles workout.

How to do Leg Extensions

You can do this at a gym having the machine.

• First you should choose the weight. Then sit on the machine with legs beneath the pad and hands should hold the side bars. If required adjust the pad. It should fall on your lower leg. Lower and upper leg should make a 90 degree angle.
• Further using quadriceps, extend the legs while exhaling. The rest of the body should be stationary and pause for a second on this contracted position.
• Then you should lower the weight back slowly to the starting position while you inhale. While doing this you need to ensure that lower and upper leg make a 90 degree angle.
• You may repeat this exercise as guided by the expert.

Reverseleg extensions are just another way to aim lower back. The Bridge with leg extension exercise is a very adaptable exercise. This strengthens abdominal and lower back muscles. It has various advantages which include toned back, flat stomach, and also healthy back.

Scientific best abs exercise should ideally be designed to involve as many muscles as possible because according to a basic principle of exercise the more the number of muscles involved the better will be result. Here is a list of the best abs exercise and it can be said that these exercises if done with regularity can bring fantastic results.

• Ball Crunch-

As the name suggests, one will need to have ball under mid/ lower back and the place the hands behind the head. Then put effort to lift the torso and simultaneously contract the abs as strong as one is comfortable and then placing the bottom of the ribcage in direction of the hip.

• Modified Plank-

This is yet another best abs exercise. One should ideally place oneself upon the elbow and the knees. The body should be kept straight and should not be allowed to bend down wards from the middle. Be in this position for awhile and repeat it for three to four times.

• Hip extension on the Ball.

This exercise is ranked among the best abs exercise and includes the fun of exercising with ball. One should lie on the floor and place the ball beneath the heels. Then one should lift the hips and slowly reach the position when the body gets to a straight line.

All these exercises if done with regularity and proper methodology can bring great result of flat and strong abs.

Isometric abs exercise is an exercise which helps in the toning of the Isometric Abs of the body. These include:

• Rectus Abs is the muscles which form the six pack abs.
• Transverse Abs is the muscles which help in pulling in your stomach and keeping the same flat.
• Oblique’s is the V shaped muscles. This narrows your waist line.

Isometric exercise builds the Isometric Abs by flexing the same in the guarded fashion. These exercises can be performed within 15 minutes and that too you can perform the same at the home also. Hence, these exercises can be performed even if you have limited time for yourself and at the same time limited space. But before staring any of the exercises consult your physician in case you are suffering from any of the medical problem.

How to do exercise for Isometric Abs

It is always beneficial to get the Isometric Abs Training from the expert and later you can do the same on your own.

• You should lie down flat on the floor with your back on the floor. Then keep the feet flat and bend the knees. While doing this breathe in and out slowly. Press the small of back on the floor, and tighten the stomach muscles. Try to do hold yourself in this position for 8 seconds. Once done, try to relax and repeat the same again. Aim towards doing the same for 10 times.
• You can change the above step when contracting the stomach muscles by curling the upper part of the body off the floor. Lift the shoulders instead of lifting the neck. Try to hold for few seconds. Relax for a while and repeat the same for 10 times.
• You can also lie with your face down on the floor. With help of your forearms and toes, raise yourself. Back should remain flat and head should be positioned between the shoulders. While doing the exercise tighten your stomach muscles. Once you have raised yourself try to remain in this position for at least 20 seconds. While doing the exercise breathe in and out continuously. Try to repeat this exercise at least 4 times if possible.
• Another way is lying on back with arms on the side. Then lift you’re both the legs up. You should lift legs up till shins are in parallel to the floor. While doing this tighten stomach muscles and also breathe in and out. Try to hold yourself in this position for around eight seconds. Relax by lowering your feet. Try to repeat this exercise at least 10 times.

While doing all the exercises breathe in and out regularly. It seems to be difficult but it is essential. Once you are expert with these you can do Advanced Isometric Exercises for Abs. These include Plank variations. In this you need to hold yourself in the one position. Ensure that you do not move. You have to stay still while the exercise ball which is beneath you starts moving. Since the exercise ball moves, this makes your Isometric Abs work harder.

You would definitely not like to have fat around your abs. But in case you have fat around the abdomen, it is not that easy to rid of the same. In order to get six packs abs you need to be determined and do lot of hard work for the same. Alone Six Pack Abs Exercise will not enable you to get six pack abs. Six pack abs can be achieved by both men and women. Let us look at the six pack abs exercise.

Best Exercise for Six Pack Abs

• Reverse Crunch: Reverse crunch targets the lower part of the abs.
• Bicycle Crunches: Bicycle crunches targets rectus abdominal muscles. This exercise is one of the best exercises for abs workout.
• Long Arm Crunches: This exercise is again a very effective for attaining six pack abs. This exercise also helps in increasing your abdomen resistance.
• Exercise ball: In order to do this exercise you should have exercise ball in your home. Ball exercises helps to maintain your body and also helps in making six pack abs.
• Sit Ups: Doing sit ups is also one of the exercise which helps you in building six pack abs.

Apart from the Six Pack Abs Exercises you would also need to follow certain guidelines. Some of them are as follows:

• You should be determined to achieve six pack abs. You should never give negative vibes to yourself regarding the six pack abs. You should always be motivated and should always look forward to attain six pack abs.
• You should take a very healthy diet. As you would be doing very hard work out to attain six packs hence you need to have nutritious diet which should be less fattening. You should try to replace carbohydrate rich food with protein rich food.
• You should not overfeed yourself. You must consult a dietitian, who would be best person to guide you for your diet plan.
• You should drink at least 8 glasses of water every day. This helps in discharging the toxin from your body.
• You should also do various stress reliving exercises such as yoga. As in case you build up your stress, weight would also increase.
• You should do your exercise as a regular routine and should not deviate from the same.

You must consult instructor to find in case there are any variation in six pack abs exercises for men and six pack abs exercises for women.

The Seated Barbell Twist is the exercise, which helps building your abs muscles. By doing this exercise you will be able to make your oblique abs muscles stronger while you twist from side to side along with the weights. The exercise can be done by those who are just planning to start fitness trainings. It is advisable to do the exercise under the guidance of instructor. This exercise helps you to build your six pack abs.

How to do Seated Barbell Twist

Before starting the seated barbell twist exercise, ensure to do warm up and stretches.

• Sit on the flat bench with your feet shoulder width apart. The barbell should be placed on top of your thighs.
• Hold the bar carefully with your hands, palms should face downwards. Also the hands should be placed wider than the shoulder width.
• Start lifting the barbell upwards, till you have extended your arms fully.
• Then bring the barbell lower behind the head. It should rest on the base of your neck. This act as staring position for Seated Barbell Twist.
• Further, you should twist your waist moving it from side to side. While doing this, your head and feet should be stationary. Move your waist till it allows comfortable movement from side to side. Moving to far might cause an injury to your waist. Hence, while moving the waist the movement should be controlled and slow.
• Breathe out and breathe in while doing the exercise. When you twist your body breathes out and while moving back to the original position breathes in.
• You should repeat the exercise as recommended by the instructor.

Weights on the barbell should be approximately 1/3 or the max weight, which you can carry effectively and then later on increase the weight as per your convenience. Ensure the weight should be such that it does not cause any injury to your waist while doing the exercise. Your abs should be kept contracted throughout the exercise. Also during the whole exercise the knees should be in locked position. This exercise can be done while standing also.

Ensure that you do not do the Seated Barbell twist, in case you are suffering from any medical problem without consulting physician. Especially if you have had back injury, consult your physician before doing the exercise. Also in case you are pregnant, do not do the same.

Most of the men look for exercises that enable them to make good abs. abdominal exercise help to shape up abs. Ab Exercise for Men are popular and these includes various types of exercise which help man in reducing the extra flab near the stomach. You can do various crunches and sit up exercises to reduce the extra flab.
Men today want to have 6 pack abs. And hence ab toning exercise for men becomes a great focal point for them. One can get the abs toned by doing the Ab wheel, bicycle, and Hindu push ups. Apart from these Ab exercise for men at home includes Upper abdominal, Lower abdominal, and Oblique exercise.

Upper Ab Exercise for Men

• Crunches:  You should lie down on the floor. Legs should be folded at the knees. You should keep your hands behind the neck and lift your shoulders up. Further, you should curl up your shoulders and lift your upper back. Then hold yourself in this position for few seconds and then return to the original position. You can repeat this 15 to 20 times.
• Butterfly Crunches: You should lies down with your hands folded behind your neck. You need to keep your foot together while doing this exercise. You should rest your knees on the sides of your body. Then you should do the crunches in this position. You can repeat this 15 to 20 times.

Lower Ab Exercise for Men

• Pelvic Tilt: You should lie down on the floor with knees folded. The feet should be kept shoulder width apart from each other. Then you should lift your lower torso up and stay in this position for some seconds. You can repeat this 15 to 20 times.
• Knee Up Crunches: You should lies down on the floor lifting your feet above the floor. You should lift you feet such that your thighs are at right angle to the floor. Then you should rotate your pelvis backward and also curl up your hips.

Oblique Ab Exercise for Men

• Exercise 1: You should sit on the floor with your legs spread. You should hold a wooden rod behind your head. Then you need to twist from left to right. This will affect your muscles. This abdominal exercise helps men in reducing the flab on the legs and hips.
• Exercise 2: Lying down on the floor you should raise your body with the hips straight. While doing the exercise support your body with feet and elbow. Once you raise your body, try to hold yourself in this position for some time.

ab toning exercises for men

Floor Barbell Twist is another very good abs exercise. While doing abs exercises the use of the barbell or dumbbells gives complete workout to the body. As you use these constant shifting of weight makes use of maximum muscles. Many a times when you do exercise on any machine or any body weight exercise all the muscles do not come into play. But when you add a barbell or dumbbell to the same exercise it matters a lot.

How to do Floor Barbell twist

• Sit on the floor. If required you can keep a mat and sit on the same.
• The legs should be in the front with toes pointing upwards. The legs should be shoulder width apart in a triangular position.
• Hold the barbell with your hands. Place the same on the shoulders. Ensure that your back is straight throughout the movement.
• Then slowly twist your upper body to the left first and then to the right. The abs must be continually contracted.
• Also while the whole movement ensure that head must be facing forward.

Barbell twist can be done standing or even seated on a bench. Do the exercise in the same manner. In standing barbell twist you will twist the upper body while standing holding the barbell. While doing seated barbell twist, you may sit on the bench.  Then twist your upper body while holding the barbell.

You can use the barbell to do the Oblique Floor Barbell High Crunches also apart from various other exercises. To do this exercise you need to sit on the floor. The feet should be kept shoulder width apart. The legs should be in triangular position. Lie down and hold the barbell. The arms must be straight and the palms must be facing upwards. Take the barbell upwards from the floor in order to start the exercise. As you bring your upper body forward keep the arms straight. Then rotate the barbell while moving the upper body. You must exhale while you crunch your upper body towards front. Hold yourself in this position for a moment and then lower upper back to the position in which you started the exercise. Then repeat the same in the other direction.

While doing the floor barbell twist or for that matter doing the barbell twist seated or standing ensure that back is straight and also head is facing forward. Consult expert before starting doing this exercise. In case of any medical problem ensure to consult the physician.

You can carry out various abdomen exercises at home without using any sort of machines. But if you want to strengthen your muscles, challenge your abdomen or you want that your workout is interesting then you should use Abs Exercise Machine. Various equipments are available in the market today. Lets us look into some of the best abs exercise machine.

Various Abs Exercise Machine

• Exercise Floor Mat: You can do various exercises at home itself. Hence for doing this exercise you should use floor mat to do exercise such as plank exercise, vertical leg crunch, or bicycle crunches. Instead of doing the exercise on hard floor or a cloth it is good to do the same on the exercise floor mat.
• Exercise Ball: You can do various abdomen exercises using the exercise ball. You can have the same at home and do various exercises at home itself.
• Vertical Knee Raise Machine: The vertical leg raise is one the best abdomen exercise. And to do this exercise you would need to have gym equipment that is vertical knee raise machine. It might not be possible for you to afford the same at home. In such a case you can join a gym for using this equipment.
• Kettelbell Workouts: Kettlebells are iron weights with a handle on the top. This comes in various sizes and weights. In order to use this you should get trained by the gym instructor. This equipment helps in getting whole body work out.
• Medicine Balls: The medicine balls also come in various sizes and weights. This provides strength workouts to your body. In order to avoid some kind of injury by using this medicine ball, you should consult gym instructor to get trained in using this equipment.
• Chin Up Bar: The chin up bar enables you to do pull up exercises. This strengthens your body. This equipment could be a simple doorway chin up bars or free standing pieces.
• Rowing Machine Workouts: This helps in strengthening your body as a whole. This in turn is a good way to build your abdomen muscles.
• Instant Abs Exercise Machine: This exercise machine uses the gravity and trains you to do upper and lower abdomen exercises. You place your pelvis and lower back against pad on the instant abs machines. Then hold on the handles, put your foot into the foot clip and ensure that your feet touch the foot bar. You should then swing your feet, by using the abdomen muscles.Hence it can be seen that by using any of the Abs Exercise Machine you can strengthen your abdomen muscles.