Steps to Have Simple and Well Defined Muscles in Your Abs

By: Jesse Miller

A great abs is what most people who are into diet and weight loss are after for. Hence, to have simple and well defined muscles in this part of your body is indeed what you desire to have. To have one, here are some basic exercises that you can perform.

1. The bicycle exercise - The bicycle exercise is definitely the best move for you to target the rectus abdominis or the six pack as well as the waist or the obliques. To perform the exercise, you need to lie face on the floor and then lace your fingers at the back of your head. Then slightly bend your knees towards your chest and then lift your shoulder blades without necessarily pulling on the neck. Then straighten the leg to about 45 degrees in angle and then simultaneously turn your upper body to the right and then bring the left elbow to the right knee. Then start to switch sides with your right elbow towards your left knee. Alternate the moves continuously for around twelve to sixteen repetitions.

2. The ball crunch - This is another excellent move to strengthen your abs and it is easily performed as well. To start the routine, you need to lie with face up on the ball that rests on the middle or lower part of your back. Then you need to cross your arms either over your chest or just place them behind your head. Then begin to contract your abs in order to lift your torso from the ball and pull the bottom of your ribcage down towards your hips. Then as you curl up, you need to keep the ball stable and your lower back down for you to get a stretch in the abs. This you need to do in at least twelve to sixteen repetitions.

3. The Torso Track - This routine is definitely one of the toughest routines that you need to perform with caution. To perform the exercise, you need to grip the handles of so called torso track and then pull your abs inward without necessarily holding your breath. Then you start to exhale as you glide forward and then try to collapse in the middle. Then try to feel your back and then contract your abs as you pull your body back to the position. Then you can also add up tension through the use of the tension chords.

4. The long arm crunch - Start the routine in a position where you lie on a mat and then you extend your arms straight behind your head and hands in clasped with arms next to your ears. Then try to contract the abs and then lift the shoulder blades off to the floor. Lower down and then perform the routine for at least twelve to sixteen repetitions.

Other effective exercises for your abs consist of the reverse crunch and the ab rocker. It is important though to make sure that you try to feel the contraction of the abs as you perform the routines for you to know if you are doing each routine well.

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