Effective Exercises For Toning Your Abs
You have seen all the ads on TV that promise you tight, toned, six-pack abs if you just do these miracle workout exercises or buy a wonder-training machine. The fact is that you can get that coveted washboard look with no special equipment at all - it just takes work and perseverance. First, let's get rid of a few myths about toning up your abs, and then talk about a few really effective exercises for toning your abs.
1. You can tone your abs by doing a few very specific spot-toning exercises.
That six pack look is created by the tendons that cross your abdomen. If you neglect regular exercise and diet, all the toning exercises in the world will not give you the taut, toned tummy that you want. You have to lower your body fat AND tone muscles at the same time. Remember, your body is more than your waistline. If you want toned abs, you need to tone your entire body.
2. More crunches are always better.
Crunches are the standard-bearer for ab toning, but they are not the be-all and end-all. It is far more important to do crunches properly than it is to do a lot of them. You are much better off breaking up your sets of crunches into sets of 25-50 crunches with 90 second rests in between.
3. You can eat anything you want as long as you 'work it off'.
This may be the most destructive myth of all. The food you eat provides the building blocks for muscle AND fat. If you choose the wrong foods and pack it in there, you will be building on a poor foundation and building muscle on top of fat.
In other words, the three keys to developing that buff, toned look you want are:
Eat a healthy, low-fat diet.
Do regular aerobic exercise - ride a bike, climb the stairs, hit the treadmill - it does not matter. The key is boosting your heart rate enough to boost metabolism and burn fat.
Use spot toning exercises to tighten up your abdominal muscles for about five minutes every day - but vary the exercises. It's not all in the crunch.
Before you start this or any exercise regime, be sure that you check with your medical professional. These exercises should not be performed by people with stomach problems or back problems, and there may be other medical conditions that may require modifications to the routines. Talk with your trainer or with your doctor to be sure.
Holistic Tummy Flatteners
The first two exercises can be done anytime, anywhere. They require no equipment and no cost. Just take a few minutes out of your day and breathe. Ready?
Exercise 1: Tighten Up
1. Stand or sit tall and straight.
2. Breathe in naturally, and pull in your stomach.
3. Keep your tummy tense while you continue the exercise.
4. Contract your abs as hard as you can. Hold it.
5. Breathe out, releasing your breath with a hiss or a whoosh to contract your abs further.
6. Hold for 7 seconds.
7. Keeping your stomach tight, repeat ten times.
Exercise 2: Tummy Tucker
Warning: Only do this on an empty stomach!
1. Stand straight with feet apart just beyond shoulder width.
2. Slowly bend, starting with your head and 'rolling' forward.
3. Exhale while you roll and let your arms dangle forward.
4. Once you are as low as you can go and have completely emptied your lungs, pull in your stomach as hard as you can.
5. Holding your stomach in, roll back up to a straight stand.
6. Tense your stomach and hold for ten seconds.
7. Slowly relax and inhale for ten seconds.
8. Repeat ten times.
Exercise 3: Reverse Crunch!
1. Lie on your back with your hands on your sides.
2. Raise your legs straight up in the air.
3. Bend your knees and curl your lower body toward your chest, exhaling at the same time.
4. Inhale as you slowly return legs to the starting position (straight up in the air).
Exercise 4: Lying Scissors
1. Lie on your back with palms under your lower back and legs outstretched.
2. Exhale as you raise your legs into the air with a slight bend.
3. Inhale as you lower your legs to the floor.
Exercise 5: Side Crunches
1. Lie on your back with your knees bent together and twisted to one side of your body. Your shoulder blades should be flat against the floor.
2. Exhale as you lift your upper body off the ground.
3. Inhale as you lower your shoulders to the floor.
4. Finish your reps on one side, then switch your legs to the other side and do it all again.
About the Author
Stephanie Larkin is a freelance writer who specializes in writing about diet and fitness as well as exercise equipment products such as the Ab Rocket.
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by: giftwmr
Date: Sep 11th 2008 | Words: 753 | Viewed: 1 times | Rating: Not yet rated
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