Top 3 Ways To Tone Your Abs At Home
The process of getting great abs is hard, that is why when we finally get the abs we want we have to maintain them by doing exercises to tone them. These exercises do not require the use of gym equipment which is great www.Hive Rise.com for those that might not get a chance to go to the gym regularly. You have to keep in mind that these exercises only work if you stick to the healthy diet and lifestyle you had when you achieved your six-pack, don't expect your abs to be ripped or look good if you are living on donuts and cheeseburgers.
One of the popular exercises people use to tone their abs at home are crunches, a recent study conducted at San Diego State University ranked crunches as the 11th most effective abs exercise out of 13 abs exercises, which means there is no point wasting your time doing regular crunches. On the other hand, crunches done while sitting on an exercise ball was ranked the third most effective abdominal exercise you can do because doing crunches on an unstable surface like that doubles the exercise stimulus a person would get doing it on a stable surface.
3. Abdominal Crunches On Exercise Ball
To do crunches while sitting on an exercise ball, you need a well inflated, anti burst ball, that you can sit on with your hips and knees bent at a 90 degree angle. You should place your hands behind your head and walk your feet away from the ball so you can roll your torso on it, your hips and lower back should be supported by the ball, and your knees should be bent at right angles. Once you are in the proper position, you should exhale and begin to do the crunches by lifting your upper body to a 45 degree angle, pulling your abs toward your spine, then return to the starting position. Doing a few reps like this three days a week will keep your abs toned.
2. Elbow Plank
Planks are good exercises for toning your abs, and elbow planks are the hardest on your abs. You do them by starting face down while resting on your knees and forearms, you then push off the floor raising your knees like you would in a push up position, while resting mainly on your elbows. Contract your abs, and make sure your back is flat, and hold the position for as long as you can. You should aim to hold yourself in that position for a minute. Repeat the exercise three times a day, three days a week, for maximum effect.
1. The Bicycle
This is the top ranked abdominal exercise in the San Diego State University study, you start by lying flat on your back with your hands behind your head, your knees should be bent, while your feet are flat on the floor. Push your back into the floor, and bring your right elbow to your left knee, then your left elbow to your right knee in a bicycle pedaling motion. Continue to alternate your opposite elbows to knees in a slow manner, and make sure you fully extend each leg with your knees bent throughout each repetition. To decrease the intensity you can tap you feet to the floor after each repetition.