subject: Getting A Great Abs - Abdominal Exercises In Ab Chair.***_** [print this page] Whether you are male or female you want those great six pack abs. What are some good exercises you can do at home for those abdominals?
Well of course we are all aware of the sit up. What is the best and most comfortable way to do a sit up with out hurting or straining your neck? After doing some research on the Internet I found some common mistakes people make when doing sit ups that can cause pain. Also if you do sit ups wrong you will not be getting the benefit you think you are getting.
A common mistake is putting your hands behind your neck and pulling on your neck when you move forward. This causes pain with your neck and is not good for your lower back putting stress on it.
Also when you go to sit up you want to move slowly and not go to fast. If you move to fast you will not be holding the contraction, which would help to tighten those abdominal muscles.
You want to make sure you do not come up to far. Doing so you are getting away from concentrating on the ab muscles.
So how do we correct these problems? Okay let's start with the hand behind the neck. Let's put them behind the ears. Remember they are only there to help with your balance, not to push on your neck. Keep your elbows out wide and sit up nice and slow for a better contraction and then go down slow. This will help maximize the contraction.
You will want to be like an accordion. Concentrating on moving your sternum towards your belly button and then slowly back down. Start out by doing a set of 20 and then work your way up to 3 sets of 20. Once you are comfortable with this work your way up to 3 sets of 50. Consistency is the key. Keep up this workout on a regular basis and you will see the results in the way you abs look and how you clothes fit.
Here is another exercise for the abs. This one is for the lower abs. Start off lying on your back. Move you legs so they are pointing straight up toward the ceiling. Keep your legs straight without locking your knees. Keep your hands palm side down by the sides of your buns and thighs. Keep your head on the floor so you are looking up at the ceiling or sky if outdoors. Your body would look like the letter L. Now this position is the start of the exercise.
With your feet together and your legs straight, use your lower abs to lift your hips off the floor and slowly roll toward your chest. When your toes are over your head, stop and contract your abs for two seconds. Slowly release and go back to the starting position. Do 30 reps work up to 3 reps of 30.
There are also many ab machines and trainers you can buy. You can sit on an ab chair or ab lounger, or do your floor exercise and watch television while you do your reps.
Doing these two abdominal exercises on a regular basis should help flatten and tighten your abs. As always check with a physician before starting any exercise program.
by: VISHWA
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