For years, many have felt that sit-ups or crunches are the greatest way to achieving tight, toned abs. A recent study by the American Council on Exercise actually declares that these exercises are bottom of the list when it comes to effectiveness. Highly advertised pieces of exercise equipment such as the Abs Lounge or Abs Roller also proved to be a waste of money, as their benefits to strengthening abs are limited.
Tone Your Abs and Get a Six Pack
This can be confusing to those who want tighter, toned abs. What exercises are the best? How can you tone your flabby stomach area quickly and effectively? The following tips are the best way to tone and strengthen your abdominal muscles.
Captain’s Chair: This exercise requires exercise equipment. For this exercise, you will need a strength training gym system. To do this exercise, you will place your back flat against the padded backrest and then grip the handgrips. From a standing position, raise your legs off the floor allowing your abdominal muscles and arms to bear the burden of your body weight. Bring your knees as high to your chest as possible and hold it for a count of five. Relax and repeat.
Diet: While exercises will all play in part in toning your abs, you need to follow a low-fat diet to keep your belly fat maintained. Low carb may work quickly, but it is hard to maintain and is not necessarily the best route for your body. Instead, eat plenty of lean meats, fresh vegetables, and follow the glycemic index. The glycemic index is the rate at which certain foods are converted into sugar by the body. Grains such as barley are rich in fiber and do not convert to sugar in the same manner rice does. Relying in the glycemic index to help you make smart food choices is the best way to diet.
Exercise Ball: Exercise balls can be found in many department stores or sport’s supply stores. These balls cost under $20, so the cost is not extensive. Crunches on exercise balls are extremely effective. Sit on the ball and slowly roll back until you are lying on your back with your hips and thighs parallel to the floor. Sit-up to a forty-five degree angle and hold it for a count of ten. Relax and then repeat twenty times. Do this daily.
v Hip Lift: Lie flat on your back and raise your legs straight up so that your toes point at the ceiling. Now curl your pelvis to your belly button so that your hips come up off the floor. Hold the position for as long as possible and relax. Repeat this exercise ten times.
v Imaginary bicycle: Lie flat on your back and bring your knees up to a hip level. Now pedal your legs in the air as though you are riding a bike. Stretch your legs fully with each imaginary push of the pedal, when you bring them back touch your left knee to your right elbow and your right knee to your left elbow. This maximizes the usage of the abdominal muscles.
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