How To Get Great Abs at Home
by seekgiftbaskets on 2007-09-23
8 Minutes of Crunch Time. The quest for a flat stomach and defined abdominal muscles is one of the primary elements of many fitness programs. While many gyms and fitness centers offer classes, it is entirely possible to get a fantastic abdominal workout in the comfort of your own home. Even if you do not have much time to spare for a full fitness workout, spending 8 minutes a day on these ab exercises can give you great results. Whether you want to get ready for the beach, tighten your post-pregnancy stomach, or just firm up your middle section, these abdominal exercises are a perfect fit.
The Eight Minute Workout
Basic Crunches. Start with 25 to 50 basic crunches (adding more reps as you progress). Lying on your back, with knees bent, pull your knees and shoulders toward your mid section by using your abdominal muscles.
Russian Twists. Based on the same movement as the basic crunch, performing the Russian Twist adds the movement of touching your elbows to the opposite knee as you pull yourself up. These are more difficult than crunches, so start with reps of 20 and add more as you become more comfortable.
Leg Lifts. Still lying on your back, lift both legs straight up in the air until your heals are parallel with the ceiling. This exercise will work both your abs and the backs of your upper thighs. Begin with 25 reps and add more as you can.
Straight Leg Crunches. Repeat 25 to 50 of the basic crunches, only instead of bending your knees, keep your legs straight. Without the leverage of your knees, you will have to work harder, but you will have excellent results if you continue this workout on a regular basis.
That is all there is to it. As abdominal exercises can be tough, you will probably find your muscles are sore during the first few weeks of this workout. Starting out slowly while gradually adding repetitions of the exercises can help to alleviate some of the pain. As with any exercise, it is important that you stretch out before beginning to reduce your chance of muscle strain. While you may be anxious to see results, do not overdo it in the beginning or you may find yourself unable (or unwilling) to continue. The most important aspect to this ab workout is consistency. If you are unsure of your physical fitness, it is best to start out by working out only 3 to 4 times per week and adding more days as you build your strength and stamina.
The Eight Minute Workout
Basic Crunches. Start with 25 to 50 basic crunches (adding more reps as you progress). Lying on your back, with knees bent, pull your knees and shoulders toward your mid section by using your abdominal muscles.
Russian Twists. Based on the same movement as the basic crunch, performing the Russian Twist adds the movement of touching your elbows to the opposite knee as you pull yourself up. These are more difficult than crunches, so start with reps of 20 and add more as you become more comfortable.
Leg Lifts. Still lying on your back, lift both legs straight up in the air until your heals are parallel with the ceiling. This exercise will work both your abs and the backs of your upper thighs. Begin with 25 reps and add more as you can.
Straight Leg Crunches. Repeat 25 to 50 of the basic crunches, only instead of bending your knees, keep your legs straight. Without the leverage of your knees, you will have to work harder, but you will have excellent results if you continue this workout on a regular basis.
That is all there is to it. As abdominal exercises can be tough, you will probably find your muscles are sore during the first few weeks of this workout. Starting out slowly while gradually adding repetitions of the exercises can help to alleviate some of the pain. As with any exercise, it is important that you stretch out before beginning to reduce your chance of muscle strain. While you may be anxious to see results, do not overdo it in the beginning or you may find yourself unable (or unwilling) to continue. The most important aspect to this ab workout is consistency. If you are unsure of your physical fitness, it is best to start out by working out only 3 to 4 times per week and adding more days as you build your strength and stamina.
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