I am a regular weightlifter/runner. I try to stay in shape but i can not get rid of my stubborn gut. Does anyone have a good ab workout that has lasting results? Obviously the quicker it would work the better, but i am more concerned with long term results!
thanks!
One example of a good abdominal exercise is lying on your back, with your knees raised and arms folded. Lift your shoulders off the floor and hold, for up to 30 seconds. You should feel this on your abs. Once you have mastered this, advance by putting your hands at the side of your head (don’t use them to lift your head!). Repeat this 20 times, twice a day.
Another good abdominal exercise is to lie flat on the floor, pressing your lower back into the floor. With your hands next to your head, bring your knees up and start a slow bicycle movement. Now touch your right elbow to your left knee, then alternate. Again, you need to feel your abdominal muscles working and benefiting from the exercise.
Don’t eliminate the crunch altogether – just adapt it so it becomes really effective as a good abdominal exercise! Do a vertical crunch – lie on your back, with your hands behind your head and your legs extended straight up. Now work those abdominal muscles by lifting your body towards your knees. You will feel it working!
Just one word of caution – always warm up slowly before starting a workout, particularly an aerobic routine. Even though some of the exercises must seem routine and easy, your body needs to be ready for them. Listen to you body – don’t over-extend yourself before you are able to cope with the demands you are making on yourself. Don’t continue an exercise if you are in pain.
Remember that good abdominal exercises are one part of the whole – a combination of aerobic exercises (to reduce body fat), together with a healthy diet (and healthy portions too) as well as abdominal exercises – these factors together will give you the results you are looking for. There is no substitute for healthy living – no supplement or exercise gimmick or ‘fat loss pills’ can do the work that you need to do. And you will be surprised at how quickly you are rewarded if you follow a regular routine of good abdominal exercises!
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One example of a good abdominal exercise is lying on your back, with your knees raised and arms folded. Lift your shoulders off the floor and hold, for up to 30 seconds. You should feel this on your abs. Once you have mastered this, advance by putting your hands at the side of your head (don’t use them to lift your head!). Repeat this 20 times, twice a day.
Another good abdominal exercise is to lie flat on the floor, pressing your lower back into the floor. With your hands next to your head, bring your knees up and start a slow bicycle movement. Now touch your right elbow to your left knee, then alternate. Again, you need to feel your abdominal muscles working and benefiting from the exercise.
Don’t eliminate the crunch altogether – just adapt it so it becomes really effective as a good abdominal exercise! Do a vertical crunch – lie on your back, with your hands behind your head and your legs extended straight up. Now work those abdominal muscles by lifting your body towards your knees. You will feel it working!
Just one word of caution – always warm up slowly before starting a workout, particularly an aerobic routine. Even though some of the exercises must seem routine and easy, your body needs to be ready for them. Listen to you body – don’t over-extend yourself before you are able to cope with the demands you are making on yourself. Don’t continue an exercise if you are in pain.
Remember that good abdominal exercises are one part of the whole – a combination of aerobic exercises (to reduce body fat), together with a healthy diet (and healthy portions too) as well as abdominal exercises – these factors together will give you the results you are looking for. There is no substitute for healthy living – no supplement or exercise gimmick or ‘fat loss pills’ can do the work that you need to do. And you will be surprised at how quickly you are rewarded if you follow a regular routine of good abdominal exercises!
References :
http://100abdominalexercises.com/