Everyone wants to have carved a perfect body. If too long for the same, you must have a weight loss plan, followed by a weak body. However, if you want a flat stomach and tense, you need to do abdominal exercises regularly. Among the numerous abdominal exercises or AB, the following are the top 10 most effective exercises for women and men AB. Let's take a look at it in detail.
The most effective Ab Workouts
The following is a list of the most effective ab workout routines for men and women:
# 1 bicycle maneuver
Should lie flat and place your hands on the back of the head. Now bend your knees and lift your legs to 45 degrees. Now move your legs as if you ride a bike. Try to keep your arms so that the left elbow to increase to touch the right knee. Repeat alternating right elbow and left knee. Perform 1-3 sets of 10-15 repetitions each.
# 2 Side Plank
First, lie with your side of the field, namely resting your body on the elbows. Then, keep legs straight and try to raise the hips. The rest of the entire body of the page and try to hold the position of 5-10 sec. Repeat with your other hand. Perform 1-3 sets of 10-15 repetitions each.
Bridge # 3
The bridge is one of the most effective workouts for men and from women. Lie flat on the floor with your back, knees bent and feet flat on the floor. Now try and lift your hips, without the knee. You can get your hands on the sides for support instead. Try to hold the position for some time and retain their original position slowly. Perform 1-3 sets of 10-15 repetitions each.
Stability Ball Roll-out # 4
Kneel before the exercise ball on it and hold your forearms on top. Abdominal muscles contract and try to move the ball forward as much as possible without bending your back. Try to keep your legs and back straight. Perform 1-3 sets of 10-15 repetitions each.
Long Arm Crunch # 5
Lie on your back on a mat, arms straight up in the back of the head and squeezed. Contract abdominal muscles now and try to lift your shoulder blades off the floor. If you do so slowly and stop when you have mild sore throat. Perform 1-3 sets of 10-15 repetitions each.
# 6 Captain Chair Leg Raise
You have the necessary equipment to carry out this exercise. Stay in position and hold handles for support. Now lift your legs and knees and try to bring the chest. Should be held back as the entire exercise. Regain its original position and 1-3 sets of 10-15 repetitions each prerform.
# Torso Track 7
Torso Track Exercise is also one of the most effective exercises for men AB. This exercise is also using equipment. Knee bend, hold the handle and roll it forward. Should be held back when the whole time. Perform 1-3 sets of 10-15 repetitions each.
# 8 spins
The first step in this exercise is that we stand back. Then bring your knees close to chest. Turn now to one side of the body. Your knees should touch the ground when moving the party. Perform 1-3 sets of 10-15 repetitions each. This is one of the best exercises to strengthen abs.
Plank # 9
Plate is still the simplest exercises abdominal efficiently. Lie on the floor facing the ground. Place your elbows and arms under the chest. Now try to lift your body to rest the entire weight on his elbows. The back and legs should be straight. Hold for a few seconds and return to their original position. Perform 1-3 sets of 10-15 repetitions each.
Vertical Leg Crunch # 10
You should return to Earth. Now lift your legs straight up without bending your knees. Then put the arms on the back of the head and try to lift his head and touch the knees. Hold for 1-2 seconds and slowly return to its original position. Perform 1-3 sets of 10-15 repetitions each.
These are the top 10 of the most effective exercises for men and women. You can make the mixture of 2-3 exercises during a training session. Performing regular abdominal exercises can help prevent the abdominal muscles and to be deposited in the abdominal region get fat. Since most of these exercises can be easily made at home, you should definitely go for him. Good luck!
Leg Lifts For Abs - Abs Workouts
