Abs Exercises
A BASIC START
So you want to attract the ladies, right? To do that you might want to lose the beer belly and gain the six pack. To start the process, you have to start believing that it is your destiny to lift weights. Now that doesn't mean you have to go out and buy some expensive weights right this second. You can start out slow by doing sets of sit-ups and push-ups. Start from the abs exercises basics.
It is important to not try to ditch this method and go on your own. Just stick to what matters the most. It will definitely pay off in the end.
We are going to give you options of workouts to perform so you will have some kind of motivation and something to look forward to doing.
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OPTION 1: SIT-UPS AND PUSH-UPS
Do 5 sets of 20 sit-ups. Rest for 60 seconds between each set. When finished with each set, rest for 5 hours. Do this twice each day for the first weeks workout.
Sometime in between your abs exercises for sit-ups, you will do the following:
Do 5 sets of 1 push-ups. Try to do them quickly. Rest for 1 minute and 15 seconds between each set. Do this exercise twice a day for the first week.
After your first week of doing this, you should see progress. However, if you eat plenty of fatty foods and junk foods, you wont see as much progress as if you were to eat healthy.
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OPTION 2: THE BICYCLE EXERCISE
The bicycle abs exercises are the best move toward targeting your stomach and waist area. To do these abs exercises the right way:
1. Find a flat surface and lay on your back with your hands clamped behind your head.
2. Bring your knees in towards your chest and lift your shoulder blades off of the floor without pulling on your kneck.
3. Straighten your left leg as if you were standing and then (simutaneously) turn your upper body to the right, bringing your left elbow out towards your right knee which is still bent in towards your chest. Your legs should not touch the floor in this exercise.
4. Alternate legs, bringing the right elbow towards the left knee.
5. Continue alternating legs in a pedaling motion. Do 12-16 reps.
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OPTION 3: CAPTAIN'S CHAIR LEG RAISE
The Captain's Chair Leg Raise is probably the second most effective of the abs exercises to tighten your abs and obliques. You can do a variety of exercises on the Captain's Chair, which can just be a regular chair with arms. (Try to get a higher chair that is very stable) This chair can be found in most health clubs and gyms. The key to keeping this move save and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hips. Here is how this exercise works:
1. Sit in chair and grip handholds to stabilize your body. In a gym, you would normally stand.
2. Press your back against the pads and contract your abs to raise the legs and lift the knees toward your chest.
3. Don't arch your back or swing your legs up.
4. Shoulders Keep your shoulders back and shoulder blades pulled down toward your back pockets. Move your arms from your shoulders to save energy. Swinging your arms improperly can throw off your alignment and increase your risk of injury.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
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OPTION 4: EXERCISE BALL CRUNCH
The exercise ball is an excellent tool to strengthen the abs and comes out number 3 to working the stomach area. Here's how it goes:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over your chest or place them behind your head.
3. Contract your abs to lift your abdomen off of the ball, pulling your ribcage down towards your hips.
4. As you curl up, keep the ball stable (don't roll the ball).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
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Abs Exercises: Even though most men do consume the daily quota of 2.4 micrograms, the stats don't tell the whole story. "We're seeing an increase in B12 deficiencies due to interactions with medications," says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.
*To avoid sorness and injury, people who visit Mens Health(abs exercises) and want to increase physical activity should always start out slowly and build up to give the body time to adjust*