Hip Raises

Hip raises are one of the exercises recommended for perfect abs. Hip raises are a relatively well-known abdominal exercise, though not quite as known as crunches. To perform hip raises, lie on your back and hold your legs perpendicular to the floor with your arms at your sides. Then, lift your hips off the ground as if reaching for the ceiling with your feet. Keep your entire upper body relaxed. Lower your back down to floor.

Catches

Catches are an abdominal exercise that works the rectus abdominus and obliques. To perform this exercise, lie face up on the floor with your knees bent slightly and feet on the floor. Hold your arms straight in front of you with your palms facing toward the floor and your fingers pointing toward your quads. Next, curl your upper body toward the ceiling and reach for your left knee with your right hand so that your right shoulder leaves the floor. Lie back to the floor and repeat the exercise, but reach for your right knee.

V-Crunches

V-crunches are a challenging exercise for your transverse abdominus and rectus abdominus. To perform V-crunches, extend your legs straight at a 45-degree angle to the floor and position your torso to make a “V” shape with your legs by leaning back. Always maintain a flat back during this exercise. Use your arms to support your upper body by placing them on the floor. Sitting on a bench is an alternative position for this exercise. Pull your bent knees toward your chest and then extend them straight again.

Vertical Bench Leg Raises

The vertical bench leg raises use a vertical bench, also called a captains chair or roman chair. To do this exercise, sit on the vertical bench with your forearms on the arm rests. Hold onto the handles. Lower your legs straight so they form a straight line with your upper body. Next, raise your legs up toward your chest with a slight bend in the knees. Pull the hips upward too. Reverse the movement.

An easier version of this exercise is bent-leg raises. This version is better for beginners to prepare for the straight leg version.

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Step 1

Place your head at the front of a bench. Grab hold of the bench above your head and extend your legs out towards the opposite end of the room. Lift your legs and keep them straight with your feet flexed, and reach them up into the air with a pulse at the top of the motion. Slowly bring your feet back down in a controlled movement towards the floor. Repeat this movement for as many repetitions as possible.

Step 2

Sit on a bench with foot holds and place your feet securely within these holds. Lower your body with a 10 to 20 lb. weight on your chest, depending on your level of fitness, until you are nearly lying fully back on the bench. Come back up in a slow and precise movement. Continue this movement as long as is possible.

Step 3

Keep your feet in the foot holds as in step two, and extend down to the floor with a weighted plate of 10 to 12 lbs. Stay down in this extended position and straighten your arms away from your chest into the air. Rotate your arms from the left then to the right, in a slow and progressive twist while your arms are extended straight. Repeat until you experience a failure of your oblique muscles.

Step 4

Place your stomach on a Swiss ball and center yourself squarely on the ball with your hands and feet both touching the floor. Lift your legs from the floor and straighten them directly behind you. Walk your hands forward, engaging your core muscles, until the Swiss ball is located squarely under your ankles. Draw your feet into your waist while balancing on the ball with a slow count movement; pause when your knees are near your chest, and return your feet straight behind you again. Continue this sequence of movements until you can’t do it any longer.

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Description of Cindy Workout

The Crossfit Cindy workout seems simple, but provides a well rounded full body routine for its participants. Crossfit has the athlete perform five pull ups, move on to 10 push ups, and then move on to 15 body weight squats. This sequence equals one round. The routine must be done for 20 straight minutes. Once 20 minutes is up the athlete calculates how many rounds have been completed and that is their total score. The next time the workout is performed the athlete must strive to beat the previous record.

Cindy Workout Benefits

The Crossfit Cindy workout is very popular because it is a short, effective training session that works the entire body. The workout is designed to promote an increase in strength, endurance, fat loss, and muscle mass. Some of the major muscle groups used are the chest, triceps, shoulders, upper back, quads, hamstrings, biceps, and forearms.

Filthy 50 Description

The Filthy 50 workout is another type of Crossfit workout. The workout consists of a variety of exercises. Crossfit’s description of the workout states that the person attempting the routine must perform 50 reps for the 10 selected exercises. This leads to a total of 500 reps for the entire workout. The workout starts with 50 reps of box jumps on a 24 inch box followed by 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunge steps, 50 Knees to elbows leg lifts, 50 Push press’s with 45 pounds, 50 back extensions 50 wall ball shots with a 20 pound ball, 50 burpees, and concludes with 50 double unders.

Filthy 50 Benefits

The Filthy 50 workout uses a very intense approach to working the entire body. The Crossfit Filthy 50 workout uses many different exercises to work the muscles in certain ways. An example would be the shoulder muscles. The beginning of the workout has the athlete perform 50 push presses with a barbell. Later on during the workout the person performs wall ball shots with a medicine ball. The exercise is similar, but is being done with different equipment, which works the muscles in different ways. This workout is timed, and ,according to Crossfit, needs to be done as fast as possible. Once the workout is finished the clock stops and that’s the time for the workout. The next time the workout is performed the participants will strive to beat their previous record. This workout helps increase strength, power, stamina, agility, speed, and fat loss

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Purpose

Most heavily advertised ab machines promise to alleviate the discomfort of doing crunches on the floor. But you can alleviate your own discomfort, at no charge, by simply practicing proper technique. Place both arms across your chest instead of tugging on your head and neck. Stare up at the ceiling, or at a spot above your knees, throughout the motion. Restrict your movement to spinal flexion — think of bringing your ribs down to your hips — instead of doing an old-fashioned sit-up from the hips.

Misconceptions

Beware of ab exercisers that promise to make the exercise easier for you. Quality matters more than quantity: You’ll get more benefit from doing 12 difficult crunches with appropriate modifications — such as holding a weight plate against your chest for extra resistance — than doing 500 easy crunches with a spring-loaded exerciser that does most of the work for you. Just going through the motion isn’t enough. If you want full benefits, you have to put in the effort.

Best Ab Exercisers

According to a 2001 study commissioned by the American Council on Exercise, the captain’s chair, bicycle crunches and stability ball crunches are the most effective exercises for working your abs and obliques. Of these three “best” exercises, only the captain’s chair and stability ball crunches use any equipment. Stability balls are large, inflated rubber balls. The captain’s chair, also called a Roman chair, resembles a padded chair back and arms, no seat, mounted at torso height on metal supports. For all three exercises, your body weight provides the resistance. The captain’s chair is one-size-fits-all, but for best results on a stability ball, you need the right-size equipment. Your knees should bend at a right angle when you sit on the ball with both feet flat on the floor. Worst Ab Exercisers

The ACE-commissioned study also tested several ab exercisers you might recognize from infomercials: Ab Rocker, Torso Track and Ab Roller. Of these exercisers, only the Torso Track showed a statistically significant amount of increased activity in the rectus abdominus and obliques compared with a conventional floor crunch. The Ab Roller showed almost exactly the same amount of muscle activity as regular crunches, and the Ab Rocker measured in at a dismal 21 percent of rectus abdominus activity and 74 percent of oblique activity, compared with a floor crunch.

Considerations

Although many ab exerciser manufacturers promise that the right piece of equipment will alleviate discomfort from improper form, the wrong piece of equipment — or simple poor technique with any ab exerciser — can make your workout more painful or even cause an injury. Participants in the ACE-commissioned study reported lower-back discomfort while using the Torso Track. But you can experience discomfort with any kind of exercise equipment if you use too great a range of motion, jerk on your head or neck, use too much resistance, or neglect to make sure the equipment fits you properly.

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Keep your desk stocked with healthy treats Keep a supply of trail mix, raisins, protein bars or granola. It is much easier to say no to a doughnut if you have an alternative at arm’s reach. Bring cut vegetables to work with you for a low-calorie snack.

Bring your own coffee If you need to have coffee in the mornings to get you started for the day, bring your own travel mug or thermos. You can control how much sugar goes into your drink, and you will be less tempted to hit the Starbucks for a less-healthy option.

Have gum and mints on hand Many of us tend to eat when we are bored or need a distraction. Chewing on a piece of gum may provide you with enough distraction that you won’t feel the need to visit your neighbor with the bowl of candy on her desk.

Keep a photo for inspiration If you have a specific weight or health goal, keep a photo that reminds you of your goal on your desk. It may be a picture of your wedding dress, or that beach that you want to visit on vacation. Before you agree to join in on that pizza party, look at the photo and remember what you are working towards.

Treat the office to something healthy Many offices have an informal practice of taking turns buying food for the office. Instead of stopping at the local bakery on your way to work, think about healthier alternatives. You can build a “yogurt bar” for less than those sugary bakery treats. Buy fresh fruit, granola, and yogurt, then let everyone build their own healthy snack.

It can be difficult trying to stick to a diet or change to healthy eating habits at work. The biggest key is not to let peer pressure drive you to eat things that will prevent you from meeting your goal. Using these tips, it will be easier to say “No” to an unhealthy treat at work.

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The Pilates Ab Exerciser

Both Bally and Everlast have made Pilates Ab Exercisers. Though neither is now being produced, both can be found for purchase on the Internet. These two pieces of equipment look the same and are simple to use for strength training that specifically tightens your abdominal muscles with only a few minutes of exercise each day. Each has an adjustable strap for users of all heights and include a guide to moves that can be done with the Ab Exerciser.

The Reformer

The Reformer is the main piece of Pilates equipment that is used to sculpt your body and especially your abdominal muscles. This exerciser is constructed to conform to the original machine created by Joseph Pilates. It’s made to be used at home and many of them can even fit under your bed. The Reformer comes with instructions on how to do ab tightening moves. Keep in mind, however, that even the simplest Reformer can cost more than $1,000.

Other Options

It is possible to purchase an entire selection of Pilates abdominal exercise equipment for much less than the cost of The Reformer if you want to get a little creative. Fitness balls — which you can purchase at your local department store for as little as $20 — can be used to work your stomach muscles through balance or to enhance crunches. Resistance tubing and bands are also in that same low price range and will help strengthen your abs when used with Pilates moves.

On Your Own

The entire principle of Pilates is based on strengthening your core, the center of which is the abdomen. You can do many Pilates moves without any special equipment. Exercise instructions that will help to flatten your abs are available on free websites such as Balanced Body. You can also take classes at many health and fitness centers if your area does not have a Pilates studio.

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Resisted Leg Raises

Resisted leg raises require the assistance of a training partner and they primarily work the lower abs. To begin, lie face up on the floor with your legs together and one end of the band tied around your ankles. Have your partner kneel on the floor away from your feet with the other end of the band in his hands. Steadily raise your legs in the air as high as you can and lower them back down. Once your heels are right above the floor, perform another repetition. If you feel stress on your lower back, place your hands under your butt.

Crunches

Crunches work the upper abs and they are performed from a kneeling position on the floor. Before you begin, loop the middle of the cord around the horizontal upright of an exercise machine or pinch it into the top of a door. Grab the ends of the cord and kneel on the floor with your butt resting on your heels. Keeping your gaze fixed at the floor, move your hands to the sides of your head and curl your upper body downward. When you do this, move your elbows to the outsides of your thighs and squeeze your abs forcefully. Slowly rise back up and repeat.Angled Chops

Angled chops work the abs as well as the shoulders. These are performed from a standing position with your feet spaced about shoulder-width apart. After stepping on the center of the cord with your right foot, place both ends in your right hand, close your fist and wrap your left hand around it. Bend down slightly at an angle to your right and stand back up as you swing your arms across the front of your body in a chopping motion. As you do this, keep your arms as straight as possible and move your hands above your left shoulder. Slowly lower your arms, repeat for a set of reps and switch sides.

Cable Rotations

Cable rotations work your abs from a standing position. To start, loop the center of the cord around a solid object like a vertical beam. Grab the handles of the cord with your hands overlapping and stand with your right shoulder facing the anchor. Keeping your lower body still, move your arms toward the anchor and keep them fully extended. Rotate your upper body to the left as you move your arms across the front of your body and to your left side. Slowly return to the starting point, repeat for a set of reps and switch sides. To increase the challenge, perform this exercise while standing on one leg.

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Hanging Leg Raises

Hanging leg raises target the lower abs. Hold the pull-up bar with your hands spaced shoulder-width apart. Hang from the bar with your legs straight. Lift your feet to hip height while keeping your legs fully extended. Slowly lower your legs to the starting position. Repeat for four sets of 25 repetitions.

Roman Chair Knee Raises

Knee raises in a Roman chair exercise machine stimulates the abs and external obliques. Step into the Roman chair with your back against the pad. Grip the handles with your palms facing each other. Let your legs hang straight. Angle your legs out at 45 degrees. Lift your knees into your chest. Lower your legs straight down to 45 degrees. Repeat the motion for four sets of 25 repetitions.

Decline Sit-Ups

Decline sit-ups work the abs, obliques and lower back. Sit on a decline bench. Hold a weighted plate or dumbbell with both hands across your chest. Release your upper body back to a 45-degree angle. Sit up and return to the starting position. Repeat for four sets of 25 repetitions.

Medicine Ball Planks

Medicine ball planks recruit the core muscles. Start in a push-up position. Place a medicine ball under your feet. Lower your body onto your elbows. Hold this position for 60 seconds. Repeat for four sets of 60-second holds.

Using these exercises on a daily basis in combination with a quality abs diet, you will get six pack abs. However, it may take a little while, so keep at it until you have success.

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Push-Ups

Push-ups provide a workout to your chest, shoulders, arms, back and core — the muscles that make up your torso. In addition, since they don’t require additional weight, they are easy to use as a home exercise. You can work up to a full push-up on your toes, if you’re just starting out, by starting out on your knees. If you’re already strong or looking for a challenge, try completing a push-up with your toes on a low bench or step. To complete a push-up, lie face down on the floor. Place your hands one hand-span wider than shoulder-width. Brace your core by tightening your abdominals and drawing your shoulder blades back and down to avoid hunching. Push up onto your toes or knees, as you prefer, fully extending your arms. Keep your body completely aligned and descend again until your upper arms are parallel to the floor. Repeat as you can.

Bicycle Crunches

Bicycle crunches enable you to work not only the main part of your abdominal muscle, the rectus abdominis, but also the obliques, the muscles that run on either side of your torso. To complete a bicycle crunch, lie on your back with your hands resting behind your head. Bend your knees, feet flat on the floor. As you raise your shoulder blades off the floor, rotate so that your right elbow is crossing over your torso. At the same time, bring your left knee toward your elbow and extend your right leg straight out. Don’t touch the floor with your right leg and be careful not to pull on your neck. If you find you can’t extend your leg without your back arching, extend your leg 45-degrees or higher to avoid injuring your back.

Plank

The front plank focuses on strengthening your core muscles, both front and back. In addition, it works your shoulders and gluteal muscles — the muscles in your bottom. To complete a plank, lie face down on the floor. Place your arms so that your elbows are directly under your shoulders when you lift. Tuck your toes, brace your core and lift so that you are resting on your forearms, elbows and toes. Keeping your core braced and hold for 30 seconds. Add more time as you gain strength.

Triceps Dip

The triceps muscle runs down the back of the arm. Isolating it to strengthen it at home requires the use of a low step or stable bench or chair. Sit in front of the bench, keeping your bottom close to the bench. If your triceps are strong, extend both legs in front of you. If you are new to dips, bend your knees. Place both hands at the edge, facing forward, and lift up so that you are resting on both hands and both feet. Brace your core and lower your body, bending your arms straight back. Lift back up and repeat.

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Plank

You may have heard about the plank in fitness methods like Pilates, but this exercise — and its variations — is ideal for working out the abdominals. The basic plank involves pulling in your ab muscles while supporting yourself with your hands and feet. You may find this exercise difficult if you’re new to exercise or strength training. However, the modified plank can also work the abs, according to the Mayo Clinic. In this variation, you lift off the floor while supporting yourself with your knees and elbows. Be sure to pull in, or tighten, your core muscles while holding this position.

Reverse Crunches

Crunches, or sit-ups, work the abs including the transverse abdominal muscle, according to the American Council on Exercise. You can add some variety to this exercise by incorporating a fitness ball into your workout. Reverse crunches work the abs just as the traditional sit-ups do, but they require leg movement rather than upper body lifting. This advanced exercise involves resting the legs on the ball while supporting the upper body with your hands flat on the floor. With your knees positioned on the ball, bring them towards your chest. The Mayo Clinic suggests holding this position for three deep breaths before returning to the original position.

Rotations

As with many strength-training exercises, there are several variations on rotations. While some require equipment such as resistance cables, the segmental rotation exercises require nothing more than your body. To perform the segmental rotation, begin by lying on your back with bent knees. While keeping your upper body flat, move both legs together to one side for three breaths, then return to the original position. Proceed by moving both legs to the alternate side and holding for three breaths. Your abdominal core muscles are working yet are not moving. Do not force your legs to move any further to the side than is comfortable; if you experience pain, return to the original position.

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