If you caught my last article then you would have read about the two exercises that are essential for your abdominal workout and training programme. In this article, I outline three more abdominal exercises that are important, yet not essential, in order to tone up your abdominals and lose the excess abdominal fat around your stomach.
Exercise Number 1 - Sit up Crunches
Muscles Worked - Predominantly front abdominal muscles
Details - Lie on your back with your hands behind your neck and knees bent with your feet on the floor. Lift your torso so that your elbows gently touch your raised knees, breathe in as you raise, hold that position for a second or two. Revert back to your original position while breathing out. Repeat the process.
Here is an alternative sit-up method. Lie on your back with your hands behind your neck. Lift your legs and knees off the ground and at the same time lift your upper body off the ground. The knees should be permanently off the ground whilst you lift your upper body each repetition.
Exercise Number 2 - Leg Extensions
Muscles Worked - External obliques, quadriceps, hamstrings
Details - Lie on your back on an exercise mat. Link your hands behind your head, cross your ankles and bring your knees up to your chest as close as possible. Extend your legs out straight and keep your knees together. Breathe out as you straighten. Hold that position then return to the starting position, breathing in as you return. Repeat the exercise.
Exercise Number 3 - Side Bends
Muscles Worked - External obliques
Details - Stand upright with feet approximately side width apart. Hold a dumbbell in each hand and relax your arms by your waist. Your hands should be around the level of your quadriceps. Gradually lower your left arm so your hand brushes down your left quadricep until the dumbbell reaches your knee. Hold that position for a moment and then return to the original position. Repeat the process but this time lower the right hand with the dumbbell down your leg and to your knee. Remember to breathe in as you bend to the side and breathe out as you return to the initial position.
These exercises, combined with the exercises from my last article, are all the exercises you need to perform in order to get that flat and firm stomach you crave.
All abdominal muscles are worked at some stage in at least one of the exercises and this ensures a more even complexion around the abdominal area and a quicker and healthier loss of excess abdominal fat.
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