Here is a list of some great abdominal exercises and lower back exercises, which along with a healthy diet and regular aerobic activity can yield you the results that you desire. The focus here should be on your
core, building strength in you abdominal's, obliques and lower back muscles.
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Muscles targeted: Rectus abdominus, internal and external Obliques.
1. Oblique Crunch
2. Bicycle crunch
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
A. Lie face up on the floor and lace your fingers behind your head. B. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. C. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. D. Switch sides, bringing the right elbow towards the left knee. E. Continue alternating sides in a 'pedaling' motion for 12-16 reps
3. Leg raises
4. Planks See below.
5. V-ups Lay flat on your back. starting with your arms above your head, keeping your arms and legs straight, raise your legs to meet your feet above your body.
6. Crunches see below.
7. Superman's Great for the lower back! Lay face down on the floor with your arms out in front in a "Y" position. elevate your legs and arms so your elbows and knees are not touching the floor, perform 10 repetitions
8. Reverse crunch Lay on your back with your hands near your side for balance. Curl your knees up to your chest and then extend your legs straight and forward.
9. Heel To Sky This exercise work the lower abs
Lie face up, your arms to stay extended to your side. Lift up your legs till its straight up vertically. This is your starting position. Lift your pelvis up as for as they can go driving your "heels to the sky". Hold for a few sec and then lower to the starting position. Remember to keep you legs straight and to exhale when you push up and inhale when you go back down to the starting position. Start off with small sets and work your way up to 25 as you progress.
Looking for a more advanced abdominal strength exercise ? Get your sledge hammer and a few tractor tires! refer to video below..
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