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Get Six Pack Abs with this Super Stomach Workout Featured

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six-pack_abs_womanThe following are a few simple exercises that can help you get those abs you have always dreamed of. These exercises for your abs can be done at home and do not require any specialized equipment!

Reverse Crunches

Reverse Crunches are a great exercise for working the lower abs.

  1. Lie flat on your back with legs extended.
  2. Raise your legs into an L position with your abs. You can flex your knees a bit.
  3. Lower them to almost floor level and raise again.
  4. Keep going until failure.

Leg Raises

Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches.

  1. Lie on your back on an inclined ab board with your head toward the raised end.
  2. Grasp the end of upper bench with your hands to stabilize your body.
  3. Bend your leg 15-20 degrees or until you feel your back relax.
  4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
  5. Drop your feet in a return arc until they clear the bench.
  6. Repeat until failure (get 15-25 reps).

Roll up Crunch

Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers.

  1. Lie back with legs straight and arms extended above head next to ears.
  2. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
  3. Repeat 15- 25 times.

Bicycle Crunch

Targets: Upper Abdominals, Obliques, And Hip Flexors.

  1. Lie back with legs straight and arms extended above head next to ears.
  2. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
  3. Repeat to failure.

About the Author

Jeff Behar, MS, MBAJeff Behar, MS, MBA is a well known author, champion natural bodybuilder, is a recognized health, fitness and nutrition expert, personal trainer, and life coach with over 30 years of experience in the health, fitness, bodybuilding, disease prevention, nutrition, and  anti agingfields.

As a recognized health, fitness and nutrition expert, Jeff Behar has been featured on several radio shows, TV, and featured in popular bodybuilding publications such as Flex and Ironman. Jeff's work has appeared all across the web, in books, and in peer reviewed scientific journals.

Jeff Behar is also the founder of the very popular www.MuscleMagFitness.com and www.MyBesthealthPortal.com health and wellness information websites; two of the largest 24/7 online web portals providing 24/7 news and information regarding top health, fitnessdisease prevention, diet, nutrition, natural healing, and  anti aging issues that are being discussed today.

Last modified on Friday, 28 June 2013 09:16
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