A common goal for both men and woman is to have a trim abdominal area and, even better, to have the abdominal muscles showing. Any plan needs some persistence and enthusiasm to succeed, but combined with a high-quality workout and diet you will succeed.
Everyone has abs because they are a key part of our core strength. The problem is in getting them seen beneath the body fat that is often stored in this area. This is a particular problem with men who tend to store excess calories as belly fat.
If you can reduce total body fat to an acceptable level and make use of some of the best abdominal exercises at home then you will have abdominal muscles that you can be proud of. How-ever without a balanced and sensible diet your abs will never be seen.
The abdominal crunch is one of the most established exercises for the abs but it needs to be done correctly to avoid the possibility of back injury. Move some furniture if required and get down on the floor on your back with the knees raised off the floor just a little. The neck should be held with your hands but not pulled on. Contract your stomach muscles while leaving your lower back on the floor. Raise your shoulders off the floor, while looking towards the ceiling, and hold for several seconds.
Lower back down while maintaining some tightening of the abdominal muscles and repeat. Repeat this for 15-20 reps. If you want to increase the intensity you can contract the abs at a slower rate, or maybe place some weight across your chest.
The tummy tuck can be done anywhere, whether at work or home, even while watching TV . While sitting straight up in a chair with support for you back, draw in the abdominals. Hold for 4 or 5 seconds, release and repeat.
This exercise follows straight on from the last, stay upright with arms by your side. Bend in the middle, but with a straight back, and raise your legs from the floor so that a V shape is formed. Maintain for up to 15 seconds and replicate up to 10 times.
The abdominal bicycle crunch starts in the same position as the first exercise by being horizontal on the floor. Give your head some support with your hands and then lift both legs from the ground for a few inches. Raise the knee on one side towards the elbow on the other side, hold in this raised position and then slowly let go. Repeat on the other side, alternating for 15 repetitions.
Continuing on from the last exercise, the reverse crunch instead has your arms by your sides. Raise your legs towards the chest area for a couple of seconds and slowly let go. To increase the intensity you can lift your tailbone from the floor.
Stay down on the ground, but this time place your legs up on a chair, beginning with them at a right angle to your body . This exercise involves straightening your body and lifting your back from the floor. Maintain for up to 10 sec when first beginning. As you get stronger you may last upwards of a minute.
Maintain your position on the floor with hands by your sides, or slightly under your buttocks for support. Lift the legs a little off the floor, maintain for a few seconds and lower. Do this say 20 or so times.
By following this program 3-4 times per week you will soon have abdominal muscles that you are proud of both because they look good and because you will have developed essential core strength.
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Jonny has spent considerable time researching medical journals, books and other material to find the best answers to this often complicated and conflicting subject.
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