Abdomen is one of the most important parts of the body, which causes problems for most people . Many people who have overweight often faces major problems here. For others, wanting to look sexy, sharp abdominal press is one of the most important elements in their body. While the Internet is full of information about various exercises, unfortunately, rarely exercises are codified and made comfortable in one place. So I tried to fix this problem. However, readers should be warned immediately – it’s just a list of some exercises and not a magical abdominal improvement encyclopedia. If you want more information, please check free pdf books .
First of all you have to realize that if you have a big belly – your direction is not only abdominal exercises, but also total weight loss, diet and exercising, based on cardio workout. If you want to lessen stomach – you need to combine cardio workout with abdominal training. Abdominal training alone – will not work, because you need to do thousands of exercises and it’s not just boring – but very inefficient too. So, you have to understand that abdominal exercise will never be the axis of your workout (well, unless you already have a significant abdominal and seeking to keep him). Even the speed of exercise has a significant influence on how your stomach will look like . However, this does not mean that you should not train your abdominal.
What is more, you have to remember that the abdomen (the so-called abdominal abs) is composed of even four pairs of muscles, which, in essence, have to trained individually. There are countless exercises for abdominal muscles. Moreover, even a single exercise a different technique can train completely different abdominal muscles.
And now a list of the most effective exercises for your abdominal abs.
General sports: dance (dance movements are often “start” it against the abdomen or hip), swimming, tennis, rowing.
Abdominal exercises for groups:
Outer muscles: crunches (not full, hands by the head, chest, stretched on the ground / on the bench at a slight angle), body rotation, tilts with weights,
Intermediate muscles (two pairs of muscles): Raising the legs bending simulation, pulling rope (sitting, kneeling down (be careful – dangerous exercise for the back, it is necessary to carry out correctly), full crunches while lying on the ground / moderate gradient bench, bent leg raise lying must appear (on the forearm), Bending with weights, squats on the ball, Bend from side to side / front of the arc of rotation.
Lower abdominal muscles: Leg raise (lying on your back, fitness), bike (there is not the standard “bicycle” and a whole stick during an attempt to touch the road), “Scissors” (raise your legs, they are kept and crossed), crunches on bench built at right angles (a special workout bench)
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