here also i want to add the the most effective Ab exercise said by my instructor.
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Bicycle Exercise
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper
body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
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Captain's Chair
The Captain's Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms. To do it right:
1. Stand on chair and grip handholds to stabilize your upper
body.
2. Press your back against the pad and contract the
abs to raise the legs and lift knees towards your chest.
3. Don't arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps.
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Vertical Leg Crunch
The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the
abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.
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Torso Track
The Torso Track is a tough exercise because it can hurt your back if you're not careful.
1. Grip the handles of the Torso Track and pull the
abs in without holding your breath (as though bracing them).
2. Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
3. Contract the
abs to pull your
body back.
4. Add tension by using more tension chords.
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Long Arm Crunch
This move, ranked 6th in the ACE study, emphasizes the upper part of the
abs. To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the
abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.
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Reverse Crunch
It may seem like the reverse crunch is for the lower
abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the
abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your
abs to lift your hips rather than swinging your legs and creating momentum.
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Full Vertical Crunch
In a full verticul crunch, you really work the
abs by involving both the upper and lower
body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the
abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.
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Ab Rocker
The Ab Rocker (or roller) is number 9 for targeting the rectus abdominis. To do it right:
1. Sit on the Ab Rocker and grab the bars in each hand.
2. Contract the
abs and rock forward, originating the movement from the
abs rather than using momentum.
3. Release and repeat for 1-3 sets of 12-16 reps.
4. Go slowly to reduce momentum. Try to focus on the
abs rather than pushing with the arms.
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Plank on Elbows and Toes
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the
abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your
abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
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