Abdominal Exercise Workout – Abs Training

On experiencing any backache while doing any of the following abdominal exercises, you should consult your doctor before continuing with the same.

1. Tilt your pelvis. Lie straight on the floor with arms stretched at your sides. Bend knees so that your feet are flat on the floor.

Now, press your lower back against the floor and let your pelvis tilts upward. While being in this position straighten your legs by slowly sliding your heels along the floor. Stop when you can’t hold a full tilt position anymore. Hold and count aloud to six.
Bring one leg, then the other, back to the starting position while the pelvic tilt is maintained. Remain in the starting position for six more counts. Relax.
Repeat 12 times.

Poughkeepsie, NY, resident Marion Alexandra Licchiello, 35, reports that the two Abdominal Exercise Workout Programs that follow reduced her waistline by almost four inches.

2. Lie straight on the floor. Raise your legs perpendicular to the floor.
Position an abs exercise ball between your knees.
Now, do a slight pelvic tilt from the hips. Squeeze for 1 second and exhale.
Start with 10 repetitions and continue till you feel fatigued.

3. Start in the same position as in 2 above, with the ball between bent knees.
Lift your hips off the floor moving your knees toward your chest. Squeeze for 1 second and exhale. Start with 10 repetitions and continue till you feel fatigued.

In addition to strength training, Angela Susi gives credit to the following two Abs Training Programs for having achieved a flat tummy.

4. Lie straight on the floor, face down, while supporting your upper body on your elbows, forearms, and hands.
Slowly lift the rest of your body up till you’re on your toes.

Keeping your body straight, hold for as long as you can, then come down slowly and exhale. Repeat as many times as you can till you are exhausted.

5. Lie on your left side and support your upper body on left elbow, forearm, and hand. See that your elbow is directly under your shoulder.

Slowly lift the rest of your body from the floor, so that only your forearm and feet are touching. (You may use the other arm for balancing. For an advanced move, hold that arm straight up in the air.)

Keep your body as straight as possible for maximum effect. Hold for as long as you remain comfortable in that form. Then slowly lower and exhale.

Repeat the whole schedule on the other side.
Do as many times as possible until you feel tired.

Here’s a favorite of Virginia Markstein, 22, of Birmingham, AL, who also uses an exercise ball for reducing her waistline.

6. Play catch.
Acquire a crunch position–lie straight on your back with knees bent and feet flat on the floor, keeping shoulders and head off the floor with your abs contracted. Then ask someone to throw an exercise ball to you-first to your left so that you have to twist to catch it, and then to your right. Do as many times as you feel comfortable and gradually increase the number every week.

7. Work against gravity.
Using the weight of your own legs is one of the best abs exercises for your midsection. You can use an L-seat at the gym for this purpose. This is how it goes:

Support yourself on an L-seat with your forearms, let the legs hang straight. Using your midsection muscles, pull your knees up slowly toward your chest and then lower them down. See that your back is against the seat, and don’t swing your legs. For a more difficult move, keep your legs straight while lifting them up.

8. Do it at home.
This is a variation of the previous exercise that you can so at home:
Sit straight on a firm, armless chair.
Place your hands on the sides of the chair in front of your hips.
Tighten your abs and taking support of your hands; slowly pull your knees up toward your chest. Keep your lower back against the chair back. Hold and then slowly lower.

I hope you enjoyed this article about Abdominal Exercise Workouts and hopefully this will help u perfect you routine Abs Training and get it to a higher level.