Get Rock Hard Abs
August 31, 2009
Weight training or bodybuilding is one way to attain rock hard abs. A rippled six-pack is achievable if you work at it. Along with your regular workout, you should include ab exercises. Your abs is a part of your core muscles. The “core” is your powerhouse and it includes your abs, upper legs, and lower back.
Ab crunches are still the number one ab exercise and there are many variations.
For a basic crunch lie on your back with either your knees up or your knees and legs stretched out to 45 degrees with your feet flexed. Keep your arms out straight or cross them on your chest.
Then simply raise your upper torso up and down. Do not put your hands behind your head as this can hurt your back.
Oblique crunches work your lats and your lower abs. Lie on the floor as above. Twist your upper torso to the opposite side up and back down.
Leg lifts are also good for ab toning. Lie on your back with your legs straight out below you. Put your hands behind your head but only lift your head. Then lift your legs parallel to the floor and lower them.
A V sit-up is a variation, which is great for your abs and lower back. You lie on your back with your legs straight out in front of you. Then simultaneously you lift your torso and your legs up to form a V.
You can also use a stability ball for sit-ups and crunches. This will force you to use your thighs and buttocks as well. You lie on the ball resting on your lower back. Then do your crunches and oblique crunches.
The bicycle is a good ab strengthener. You lie on your back, lift your torso to the opposite knee, and repeat. The stability can be used in many ab exercises. Another one is called the ball pass. You start with the ball between your feet than rise it up to your torso to grab it with your arms and repeat.
Rolling out to your forearms with the stability ball is great for your abs and your lower back. Finally, the plank is good for your abs. You can hold your self in a push up position with your hands or you can hold yourself up with your elbows with your body in a plank position. Try these exercises to get your six pack abs.
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