Killer Workouts For Abs That Sculpt Amazing Abs
Obliques Muscle Exercise - Dumbbell Side Bends
This is for working your side ab muscles your midsection. Metabolic Stretching Review To perform this exercise you will need a dumbbell. Stand with your feet shoulder width apart and holding a dumbbell in one of your hands, down to your side. From a standing upright position, keeping your back straight and bending only from your waist, begin to lower the dumbbell down towards the floor (going down the side of your leg) as far as you can go. It is helpful to place your opposite hand on your waist as you do this exercise. Perform 12-15 repetitions in a controlled fashion taking the time to insure proper form and position. Repeat this exercise for the other side, and execute 3 sets of this exercise for each side. Alternatively, 2 sets of 20 reps is also a good workout option.If you can not make it to 12 reps with the dumbbell weight, then the weight is too heavy and you should use a lower weighted dumbbell. If you can easily go past 15 reps, then the dumbbell weight is too light and you should use a heavier weighted dumbbell.
Middle and Upper Ab Muscles - Lying Ab Crunches With Exercise Ball
This exercise is for isolating the mid and upper ab muscles to give them a good workout and you will need an exercise ball (or use can use a chair or sofa as long as your legs will be bent at 90 degrees). You begin this exercise by lying on the floor just as you would for a normal crunch. Keep your back flat on the floor and place your legs on top of an exercise ball so that your knees are bent at a right angle. Your legs should be about 4-5 inches apart on top of the ball with your toes of each foot pointing inwards until they touch each other. With your arms crossed over your chest begin by raising your shoulders up and in towards your knees raising only about 4 inches off the floor. It is important to keep your lower back on the floor while raising your shoulders up towards your knees. Perform 3 sets of 12-15 reps, or alternatively 2 sets of 20 reps.
This is for working your side ab muscles your midsection. Metabolic Stretching Review To perform this exercise you will need a dumbbell. Stand with your feet shoulder width apart and holding a dumbbell in one of your hands, down to your side. From a standing upright position, keeping your back straight and bending only from your waist, begin to lower the dumbbell down towards the floor (going down the side of your leg) as far as you can go. It is helpful to place your opposite hand on your waist as you do this exercise. Perform 12-15 repetitions in a controlled fashion taking the time to insure proper form and position. Repeat this exercise for the other side, and execute 3 sets of this exercise for each side. Alternatively, 2 sets of 20 reps is also a good workout option.If you can not make it to 12 reps with the dumbbell weight, then the weight is too heavy and you should use a lower weighted dumbbell. If you can easily go past 15 reps, then the dumbbell weight is too light and you should use a heavier weighted dumbbell.
Middle and Upper Ab Muscles - Lying Ab Crunches With Exercise Ball
This exercise is for isolating the mid and upper ab muscles to give them a good workout and you will need an exercise ball (or use can use a chair or sofa as long as your legs will be bent at 90 degrees). You begin this exercise by lying on the floor just as you would for a normal crunch. Keep your back flat on the floor and place your legs on top of an exercise ball so that your knees are bent at a right angle. Your legs should be about 4-5 inches apart on top of the ball with your toes of each foot pointing inwards until they touch each other. With your arms crossed over your chest begin by raising your shoulders up and in towards your knees raising only about 4 inches off the floor. It is important to keep your lower back on the floor while raising your shoulders up towards your knees. Perform 3 sets of 12-15 reps, or alternatively 2 sets of 20 reps.
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