Correctly Perform Abdominal Exercises:
Some of the more frequently asked exercise questions are about effective abdominal exercises. This includes concerns about how often the muscles should be exercised and how to progress safely. Generally you will know when it is time to move forward to the next level. As you become more efficient and can easily do two to three sets of exercises with at least sixteen repetitions. It is a good idea to start with an exercise plan that fits your specific activity level. Additionally, you should consult your healthcare professional before starting any new type of workout program. This will help you avoid injuries and create an individualized training program.
More recommended abdominal exercises from the American Council on Exercise’s study.
Torso Tracks
Beware: This exercise can be extremely tough. Be sure to perform this exercise correctly as you could injure your back.
As you grip the handles of the Torso Track be sure to pull your abdomen without holding your breath, be sure to exhale and gently glide forward. Be sure that you are comfortable; if you feel any pain in your back then you have gone too far and are not performing the exercise correctly. Contract your abdomen and pull your body back, you can add more tension by using the tension cords.
Ab Rockers
Sit on the your Ab Rocker, then grab one of the bars in each hand. Contract your abdomen and rock forward. Be sure that the movement is originating from the abdomen rather than using your own momentum. It is best to move slowly and focus on the abdomen doing the work versus pushing with your arms. Release and repeat for 1-3 sets of 12-16 repetitions.
Learn How to Do Effective Abdominal Exercises
Long Arm Crunch
Begin by lying on a workout mat, then extend your arms straight out behind your head with your hands locked. Be sure to keep your arms next to your ears. Contract your abdomen, and then lift your shoulder blades off the floor. Lower them and repeat 12-16 repetitions.
Reverse Crunch
Again lie on the floor and place your hands on the floor or behind your head. Bring your knees towards your chest until they are bent at a 90 degree angle. Make sure your feet are together or crossed. Contract you abdomen and curl your hips off the floor, stretching your legs up towards the ceiling. This movement should be small, be sure to lift your hips not swing them. Then lower your legs and repeat for 12-16 repetitions.
Full Vertical Crunch
Lying on your back extend your legs up towards the ceiling, then cup your hands behind your head. Contract your abdomen, lift your shoulder blades off the floor, while at the same time your are pressing your heels up towards the ceiling. If done correctly this should give your torso a U-shape, lower your body down to the floor, and repeat 12-16 more repetitions.
