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3 Best Abdominal Exercises
A common question that I get as a personal trainer is, "what kind of ab exercises can I do?" A lot of people tend to think that simply doing exercises that target the abs will take away their belly fat. While the ab exercises that I'm about to talk about are very effective, doing them by themselves won't make your belly fat go away. These exercises will strengthen your core which in turn helps protect your back from injury. They will also make you stronger and help you burn calories but you would still have to be careful with your food choices if you want flatter, nicer abs.
So, now that we got that out of the way. Let's get started on the top 3 ab exercises that would give you the best results.
The Plank
The plank is a simple yet very effective ab exercise that you can do almost anywhere because you don't need any equipment. It helps you activate your core muscles and engages them more than any other static ab exercise out there especially if you perform them correctly. When you do it on a regular basis, you will notice that you get stronger in other exercises such as push ups, squats, bench press, etc.
To perform the plank, lie on the floor face down with your elbows and toes touching the floor. Try not to bend your hips so that your whole body is straight from head to toe. You should be looking at the floor at your eye level to help you maintain good form. Perform the plank for 20 seconds and rest for another 20 seconds. Repeat 2 more times. As time goes by and you get better at doing the plank, increase the your time to 30, 50, 60 seconds, and so on to make the exercise harder.
The Side Plank
The side plank is another effective ab execise but it is a little more difficult than the regular plank. The side plank targets your side ab muscles a bit more than the plank.
To perform the side plank, lay on your side with your elbow supporting you from the floor. From this position, lift your hips from the ground while your feet are on top of each other and are still touching the floor. You can make the side plank easier by putting your feet side by side and touching the floor with your free hand for more stability. Perform the side plank for at least 20 seconds and repeat a few more times. Increase your time as you get better at doing the side plank.
The Reverse Crunch
The reverse crunch is a lot different from the first 2 exercises in that there is movement involved while you're performing it. While the plank and side plank targets mainly your upper and side ab muscles, this exercise targets your lower abs.
To perform the reverse crunch, lie down with your back to the floor and hold on to a chair or a dumbbell that is heavy enough for you to hold on to without giving in. Bend your knees and take them towards your chest while lifting your hips slightly off the ground. You may repeat this exercise at least 10 times, rest, and repeat the whole round 2 more times.
There you go, top 3 ab exercises that will surely give your abs a great workout. Most of all, when these exercises are done together, you can get a full ab workout too. It is a complete workout for your abs. If you perform these exercises regularly, you will notice a difference with your strength and overall fitness. Your push ups and other exercises that require you to use your core will get a lot easier. You will also notice that doing your daily taks will become a breeze which will help you move more and burn more calories.
About the Author
Anna Dornier is a personal trainer in Concord, CA who is certified with the National Academy of Sports Medicine and also certified Russian Kettlebell Instructor (RKC). She founded ATD Fitness Bootcamp. For more details about her services, please visit
www.atdfitness.com
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