resistance training

If you think about it, you really won’t need costly gym equipment to exercise for abdominals. In fact, you don’t have to go anywhere else or spend on extravagant machines to have washboard abs.

During some tests at San Diego State recently, they were able to identify the least effective kinds of abdominal exercises. The exercises featured below were 4 of the best. It turns out that these exercises reap the most benefits and produce the best results.

Obviously, you would have to put in a lot of hard work and dedication when you perform your exercise for abdominals. The truth about abs is that you can’t expect to get ripped abs just by declaring your desire for them. You also need to bear in mind that exercise works hand in hand with proper nutrition.

To get a full and effective set of exercise for abdominals, you need to do 3 of these drills at the least – full body crunches, bicycle exercises, weighted sit ups, and ball crunches. Having a regular fitness routine (e.g. working out every other day) is imperative. Begin with 5 reps per exercise and increase the frequency and sets as you progress. Remember, this isn’t a race; start slow and finish hard – that is the secret.

1. The Bicycle. Lie on the floor, position your hands on each side of your head, bring your legs up by bending at the knees, and plant your feet firmly on the ground. This will be your first position. Now, lift each leg in an alternating manner and start cycling in mid-air. As you do cycling movements with your legs, touch your left elbow to your right knee as it comes up, and repeat with your right elbow on your left knee this time.

2. Ball Crunches. All you need for this workout is an exercise ball and nothing else. They’re not as expensive as other abs equipment and it’s actually a good investment if you think about it. First thing you need to do is sit on the ball as you would on a regular chair. Keep both feet planted strongly on the floor. Gradually lean back, allowing the ball to gently roll underneath you, then stop when your upper body and thighs are parallel to the ground. Raise your upper body as you would with a regular crunch and stop halfway up. Hold it right there for about 5 seconds and lower your back on the ball.

3. Weighted Sit Ups. Lie back down on the floor, keep your feet flat while bending at the knees. Place a light weight over your chest and hold it with both hands for that added resistance. Raise your torso gradually while keeping your lower body steady. Once you’ve reached a challenging angle, hold that position, slowly go back down to the floor, and start over.

4. Full Body Crunches. This exercise for abdominals has got to be one of my preferred abs workouts. Lie on the floor again, cross your arms over your chest, and keep those knees bent. Lift your torso off the ground while you pull in both knees toward your pelvis. Hold it there for a second, assume the original position, then start over.

Don’t forget to keep your abdominal muscles taut with every exercise for abdominals. With a healthy meal plan and a regular fitness program, you’re sure to get six pack abs that your colleagues will be jealous of.