gkgymplex.com

Now it is your turn to achieve a flat ab that you have always dreamt of. And the good news is that it is not at all difficult to achieve a flat ab, just few core exercises and strict adherence to diet can earn you a flat your six pack ab. The reverse crunch is one exercise that is easy to perform and is extremely result oriented. Just few simple steps and people would envy your flat abs.

• Step1 – The basic posture-You can start by keeping your body straight on the floor. Then after place your hands behind your head and lace the fingers tightly.
• Step 2 – The position of the leg- While performing the reverse crunch exercise you must raise your legs above the ground and the bend your knees.
• Step 3- The knee lift- In this step you need to pull your knees close to your upper abdomen and once you reach the position you must hold it in that very position for a few seconds before you return to the original position. While you are in this position try to keeping you body as steady as possible and do no change the position of your head or hands.
• Step 4- Lowering the legs-  In this step you start lowering your legs back towards the ground but then make sure that they do not touch the ground.
• Step 5 – The repetition- After you reach the step 4 then you must repeat the above steps as many times as you can but you should take care not to over work your abdominal muscles and keep a steady rhythm.

If it is abdominal fat that is bothering you then don’t hesitate to burn them mercilessly. The Hanging leg raise exercise is tough assault upon the abdominal fat and at the onset it must be declared that like any other chin-up bar exercise, this one too needs a great amount strength and tenacity. Strong hand muscles are a must for this exercise.
Here are the steps for performing the exercise.

• Step 1- This is but obvious that you need to hang from the chin-up bar. The grip must be either medium or wide and place your grip slightly backwards.
• Step 2 – This is the performing step where you need to raise your leg to make 90 degree angle with the torso.
• Step 3 – Then reverse back to the starting position while exhaling and then inhale.

Hanging leg raise abs exercise requires some precautionary measures to be strictly followed while performing the exercise. Firstly, you must keep it in mind that it is advisable to perform this exercise at a slow pace in order top get great results. It requires step by step development, so begin with simple steps and then develop your regime towards weight training. The hanging leg raise machine allows you to have dumbbells in between in your legs in order to enhance the effect upon the abs. Bu introducing weight is no joke and must be performed with utmost care.

If the exercise appears to be too tough then it you can make use of vertical bench, it gives good support to the upper back and thus makes it easy and comfortable. In addition to back support the side pads enables you to rest your elbows and that reduces the strain on the hand muscles. It is wise to start with vertical bench and then switch towards hanging leg raise machine.

Believe it or not but decline crunch can bring in wonderful results for your abs. If you are searching for complete for performing this highly result oriented exercise then this is the right place. Here is complete step by step guide for performing Decline crunch.

As the name suggests, you must strictly have a decline bench in order successfully perform decline crunch exercise.
The starting position- You must start with lying back on the bench and then firmly place your feet below the foot pads. Make sure that you lie horizontally with your leg and then relax for few seconds before starting the exercise. Place your arms over your chest or you may keep them beside your head, you may choose which ever you feel comfortable in.

Doing the exercise- You need to elevate your body and while placing the arms as they were placed in the starting position. You should keep elevating your body until you detach your shoulder blade completely off the bench. And the reverse back to the original starting point and repeat the decline abdominal crunch for six packs.

The exercise is known to have many variations and the weighted decline crunch is one of the most popular variations. You need not to change the basic methodology but can certainly introduce some weight for having awesome results. You can just cross you hands above your chest and hold the weight tight and then perform the above mentioned steps. The introduction of eight ensures better results but that does not mean that performing the exercise without weight does not generate results. Different kinds of weights can be used to perform the weighted decline crunch. The right choice of weight is vital and you must take note of the fact that introducing excessive of weight can overstrain you muscles. Another trick is gradually increasing the weight so that your muscles get time to adjust.
It can be hailed as a complete exercise.

Some extremely simple methods constitute the clam shell crunch exercise but when it comes to results, it is simply superb. It can be performed by anybody and does not require any equipment or any assistance. The clam shell crunch with ball exercise is great way of performing the clam shell exercise. Here are some simple steps for performing the clam shell exercise.

• First step- Start with sitting on the floor and placing a stability ball in between the legs.
• Second step- While holding the stability ball in between the legs lie flat on the floor. It is deal keep the feet just above the ground.
• Third step- Place your hands behind your head and lace them tightly.
• Fourth Step- Bring you head and the bent knees closer to your chest and the return to the original position. Repeat the whole process while holding the ball in between you legs. Te double crunch will generate pressure upon your abs and bring in good results.

The breathing pattern- It is recommended to exhale while you perform the crunch and inhale while you return to the original position.
You should take note of the fact that your chin should not touch your neck and you should look straight to the ceiling. The use of the stability ball ensures better functioning of the bent knees and enhances the effect.
Clam shell exercises can be performed without the stability ball and in that case, the basic procedure remains same. In that case you must bend the knees and must not keep gap in between them and them bring them closer to the chest and simultaneously bring in your head as you did with the stability ball. There is not much difference in the result generated from the exercise done with or without the stability ball.

To strengthen the lower abs muscles, the hanging Knee up is one the best exercises. The hanging oblique knee, raises for six pack abs is very effective exercise.  The Hanging Knee up is a very effective way to tone the stomach. You can do the exercise at any gym, which has chin up bar. You can also do the exercise on any other bar, which can take your weight. You can have the chip up bar at home also.  The Hanging Leg Raise Knee-up exercise is very good exercise for the lower abs.

How to do Hanging Knee Up

• Stretch your legs to start with the exercise. Throughout the exercise the legs should be flexible. Otherwise, you will not be able to move up your legs comfortably during the exercise.
• Take hold of the chin up bar or pull up bar in the gym or at home if you have one. Keep your arms shoulder width apart. Keep the grip on the bar very strong.
• Holding the bar, raise knees upwards towards the chest. Never swing up legs instead use abs muscles to raise the knees towards the chest.
• Once you have moved your knees towards chest, try to stay in that position for few seconds. Lower your legs slowly while relaxing abdomen muscles.
• Further, repeat the steps in order to tone abdomen muscles.
• Ensure that your body does not swing while making the movement. Since you want the abs muscles to do the workout in order to tone them.

Once you start doing Hanging up knees exercise, for the first time try to do as many sets as you can. Do not force yourself to do too many in the first time only. Take rest while doing the same if required and then carry on. Slowly you will get used to the same. As you do the exercise, you develop your muscles and then you can do up to 2 to 3 sets consisting of 10 repeats in each set.

Hanging up Knees exercise also helps you to workout hip muscles. As while doing the exercise hips are also taking the effort in the movement. It is always advisable to learn the technique of the exercise from expert and do the same under the guidance initially. Once you feel you are trained enough to do the exercise on your own, go ahead and do the workout on your own. In case of any medical problem or any injury consult your physician before starting the exercise.

You are more concerned of the lower abdominal muscles of your body. And in case fat accumulates in that area try to get rid of the same by doing lower abs exercises. In order to decrease the fat in the lower abdomen area must do the Best lower Ab Exercises along with having healthy diet.

Few Best Lower Ab Exercises

• Double Leg Lifts: To do this exercise you should lie down straight on your back, hands should be under your butt, and palms should be facing the floor. Then contract muscles of your lower abdomen and tighten the muscles of the legs. Now lift them up straight vertically and hold in the same position for few seconds. Initially repeat this exercise 5-8 times and then as your abs get stronger, increase the exercise to 15-20 times.
• Double leg Reverse Crunches: To do this exercise lie down straight on your back, hands under your butt. Then lift your legs up vertically. Then bend the legs and contract your lower abs. Lower legs while keeping your knees bent till the soles of foot are few inches above the floor. Then lift the knees up towards your chest.
• Alternating Leg Walks: Start this exercise by lying straight on back and placing your hands under butt. While contracting lower abs lift your right leg at 90 degrees. Then lower the same down slowly. Start initially for 8-10 times and then slowly increase the same.
• Scissors: Lie on the floor straight, with hands under butt. Then while contracting lower abs muscles lift your legs up. Then cross you’re both the legs without bending knees. Then open and close your legs. Repeat this scissors action.
• Double leg Circles: You should lie straight on the back, and place hands under the butt. Then you should lift your legs above the floor while contracting the lower abs. Then rotate your legs together in circles for 5 secs, relax for few secs and do the same exercise anticlockwise for 5 secs.

Both men and women can do workout for lower abs. But for women the exercise for the lower abs is bit difficult as compared to the men.  Women require more effort for this workout. Best lower ab exercises for women include reverse crunch, cycling, or sit up to name a few. And best lower ab exercise for men include double leg reverse crunches, alternating leg walk or double leg circles to name a few.
The Best Lower Ab Exercises are simple to do. Expensive equipments are not essential for doing lower ab workout. One can do the workout at home itself.