Men want them and women love them. What’s sexier than well-defined abdominal muscle
s? When you have six or eight pack abs (only for the most disciplined, hard-core exerciser), heads turn. And yet most people strive for that holy grail of muscle toning without ever achieving their desired result. It’s really a two-step process. First you must reduce your overall body fat in order to eliminate any fat layers covering the abdominal muscles. Then you must choose the most effective exercises that will tone and define all three sets of ab muscles, the rectus abdominus (the main muscles-front and center), and the internal and external obliques (on the sides). Fortunately for you, a study was done recently at San Diego State University, comparing 13 abdominal exercises and testing them for effectiveness. The top three exercises, along with directions as to how they should be done, are listed below. The exercise rated number one for strengthening and toning all the ab muscles:
The Bicycle Crunch
To perform the exercise: Lie on the mat and be sure your lower back is pressed against the floor. Place your hands lightly on either side of your head and lift the upper part of your body, being sure that your lower back doesn’t lost contact with the floor. Pull your knees up to about 45 degrees and slowly start bicycling. As your right knee comes close, touch it with your left elbow, and then reverse it for the other side, touching your left knee with your right elbow. Don’t forget to breathe!
The Vertical Knee Raise
Take the appropriate position on the vertical knee raise, allowing your legs to dangle. Slowly raise your knees to your chest then lower them to the start position. Maintain control throughout the entire movement. No ‘swinging up’ for momentum! Each motion should be carefully and deliberately executed.
Regular Crunch Using Exercise Ball
Sit on an exercise ball, making sure your feet remain flat on the floor. Gently roll the ball back, taking your upper body with it until your thighs are parallel with the floor. Lift your upper body slightly (about 45 degrees, no more) while contracting your abdominal muscles. Move your feet close together to give your oblique muscles a good workout. Be sure to keep breathing! You should try to do three to five abdominal exercises three to five times a week, varying your choices in order to get the best results. Your ab routine should only be one part of a complete exercise program designed to tone and strengthen the network of muscles throughout your body. Developing six pack abs requires patience, persistence and a lot of hard work. Combining a healthy, well balanced diet, rich in fruits, vegetables, and whole grains with a consistent, dedicated exercise routine will give you visible, enviable results for your efforts.