A toned mid-riff gives one the confidence to flaunt the rest of the body. All it takes is a combination of the basic ab exercises-crunches, double crunches, alternate crunches and reverse crunches to give you the best results.
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Exercise Plan
Day 1 - Basic Crunches and Double Crunches
Day 2 - Reverse Crunches and Alternate Crunches |
Basic Crunches - Lie on your back, bend your legs slightly at the knees, with feet flat on the floor. Interlock your fingers and place behind your neck for support. Gradually raise your shoulders and upper back off the floor, without pulling your head forward, till you feel a nice crunch in your upper abs. Hold for three counts and return to position.This makes one rep. Repeat 25 times.Breathe in through your nose while going down, and breathe out through the mouth when crunching.
Target - Upper abs
Double Crunches - Lie on your back, lift your legs and bend your knees at a right angle. Gradually raise your shoulders and upper back off the floor, while bringing your knees towards your chest. Hold for three counts. Return to starting position. This makes one rep. Repeat 25 times. Follow the breathing procedure mentioned above.
Target - Middle abs
Alternate Crunches - Lie on your back, with hands placed behind the neck. Bend your legs slightly at the knees, with feet flat on the floor. Gradually lift your shoulder and upper back off the floor, bringing your right elbow in line with your left knee. Return to position. Now raise your shoulder and upper back again, bringing your left elbow in line with your right knee. This makes one rep. Repeat 25 times, following the breathing procedure.
Target - Obliques
Reverse Crunches - Lie on your back, with hands placed on the floor or behind your lower back for support. Lift your legs with knees bent at a right angle. While lifting the lower back off the floor, bring your knees towards the chest. Hold for three counts and return to starting position. This makes one rep. Repeat 25 times. Follow the breathing routine.
Target - Lower abs
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Points to Remember!
- If you have a strong lower back, legs can be raised in the air for all the exercises.
- Weights, resistance tubes, medicine balls and increased repetitions can be used for more intensity under the supervision of your trainer.
- Those suffering from spondylitis and back problems should consult their physician before following any of the above exercises.
- Make sure you warm-up and stretch before and after the training.
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