Secret to well toned abdominal muscles
January 7, 2009
Abdominal muscles support your body to maintain balance and keep a good posture, thereby keeping your lower back from being injured. They are at the centre of your body and are also responsible for your core strength. Great looking ab muscles work great for your health and also for your overall personality.
Therefore, looking after and maintaining your abdominal muscles is definitely a good idea. However, do not mistake them to be at the centre of your workout sessions. Focussing too much on them will not result in great looking abs. You need make one fact clear in your mind and that is that these are not the largest muscle group in your body. As a result, if you work them only, you are not going to burn as much fat as you need to and hence, good-looking abs will continue to remain a distant dream.
All you need to do is to reduce the overall fat content of your body, which will allow the fat layers to go and show your abdominal muscles. Lower body exercises like walking, cycling, swimming and jogging burn quite a lot of fat. This is because they work the gluteals, hip and buttock muscles and these are some of the largest muscles in the body.
Here are the best three exercises that will send you on your way to a chiselled look.
Bicycle manoeuvre
Start with lying on your back. Keeping your knees bent, place your feet flat on the floor. You can keep your fingers on the side of your head just behind your ears. Now flatten your arch by pushing your lower back into the floor. Hold this and bring your knees up to about an angle of 45 degrees. Slowly start a bicycle pedal motion.
Now, using your left elbow, touch your right knee in a slow, controlled manner. Take care to extend your leg fully on every repetition. Keep your breathing even and performing 20-30 reps will be effective.
Captain’s chair
Sit on a chair and stabilise your upper body using handholds. Pressing your back against the pad, contract the abs so that you can raise your legs and knees towards your chest. Remember to do it slowly and keep your back straight all the time. Do about 12-16 reps.
Crunch on exercise ball
This is also a great one for making your abs strong.
Rest the ball on your mid or lower back and lay face-up. Either keep your arms crossed on your chest or keep them behind your head. Contract your abs so that you can lift your torso off the ball. Remember to keep the ball stable, you should not be rolling on it. Then lower yourself back and stretch. Do 12-16 reps.
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