Many people think that the best road to having some amazing abs is to sit at home, lie on the carpet and do a crunch repetitions marathon. This is a very common approach but it will never lead to the killer abs you dreamed of.
You should know that the basic crunch exercise is only a beginners training exercise that has the sole purpose of building some body resistance. If you do about 50 to 100 crunches you will get stronger and be able to stand more exercises but your abs will not become perfect only by doing that.
Also, the crunch movement only works the abs when you do trunk flexion. But the trunk flexion is only one movement from the whole and complete abdominal exercise from a perfect ab routine. In conclusion, you will never get the perfect abs by simply doing one single routine. You have to do several exercises as part of a routine. This can be confusing but in time you will get the hang of it.
There is no need for an anatomy class but this article will be about figuring out the best set of ab workouts. Here are some exercises that do not need any equipment and they are ideal for training the abs.
Here they are:
1. 3×20-25 Reverse Crunch On Floor and then 30 sec to rest
2. 3×12 (5sec hold) Straight Body Side Crunch on Floor and then 30 sec to rest
3. 3×60 Plank and then 30 sec to rest
4. 3×20-25 Seated Russian Twists With Leg Cycle and then 30 sec to rest
And here is also a detailed description of how to do each exercise:
Reverse Crunch on Floor- Simply sit on your back on the carpet or mat. Flex the knees and hips to a fix 90 degree angle. Then bring your knees toward the chest by flexing the abdominal muscles. Make sure to keep a constant knee angle. After that return until the hips and knees are extended to 90 degree angles. Repeat the movement according to the plan.
Straight Body Side Crunch on Floor- On the mat, lie on your side and keep the hands straight out above your head, in perfect line with the body while the legs are straight. Lock the hands together and, simultaneously, raise the arms and legs up so that neither of them are above the floor. Hold the position for the prescribed seconds.
Plank- On your forearms and toes support the body and keep the abs really tight. Do not let hips sag and hold the position for the prescribed seconds.
Seated Russian Twists with Leg Cycle- On the mat, cross your arms across your chest and grab the opposite shoulders. Lean back to a 45 degree angle to the floor and easily rotate the trunk to the right while bringing the right knee towards your chest. With the left elbow, touch the right knee. Do the same on the other side for the prescribed number of reps. A full rotation equals one rep.
This is the simple way to have a great ab workout routine that you can do 2-3 times per week for up to a month, without any equipment.
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