Simple and Effective Abdominal Exercises
The Plank Exercise is certainly the way to go to maximize the entire core including abdominals. However, many people think doing a thousand crunches per day will instantly reduce the fats around their waist. What they do not realize is that, trimming their abdominal areas need a combination of proper diet and proper exercise. You certainly know proper dieting, but do you know proper exercising?
Proper exercising improves the abdominal muscles without fatiguing the body. Abdominal muscles react best to abdominal exercises focusing on resistance training. A great example of a resistance training abdominal exercise is the crunches. However, most people tend to overdo it. They typically do 50 to 100 repetitions on a daily basis! This is not only incorrect but it also increases their chances of getting injured. Abdominal exercises, when executed correctly, can be done in less than 20 repetitions but you will get better results.
Other people also have this notion that they need numerous exercise equipments and machines to trim their waists down. If you exercise properly, you can achieve results even without the help of any equipment or machine. If the Plank Exercise is something you don't feel comfortable with or you would like to combine it with other abdominal exercises below are two of the best, simple, machine-free and cost-free abdominal exercises you can do.
Stat by lying on your back and bend the knees.
Lift the shoulders off the floor and concentrate on bringing your chest closer to your knees.
Go back to starting position.
Your hands should preferably be on your chest. You can also put them on the sides of the head but remember never to pull your neck as this might cause injury. Also, never rush the exercise. It works best if you go slow and maintain proper breathing. This is best done in three sets, eight repetitions each set, and with a 30-second break in between sets.
Begin by lying on your back
Bring the knees toward your chest as close as you can
Contract the abdominal muscles as your knees touch the chest and hold it there for five seconds
Release, and go back to starting position
Go slow and maintain proper breathing. Breathe out as you bring your knees to your chest, and breathe in as you go back to the starting position. Do a total of four sets, eight repetitions each set, with a 20 to 30 seconds rest in between sets.