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	Index Page –› Health & Therapy –› Exercise & Aerobics

	So what are the best Abdominal Exercises?

Everyone that works out wants the flat, wash-board abs. Next to the arms they are perhaps the most targeted muscle group for toning. Why, perhaps because they look good. Either way, abdominal exercises vary so just which ones are the best?
Well, look no further.
If you dream of a flatter tummy but dread the endless sit-ups and or crunches,
Perhaps you are being guided correctly by your intuition. Guess what, California researchers agree with you as both abdominal exercises have been listed close to the bottom in ranking of the exercises for the mid-section.

They state that the execution of both tends to rely more on the 'other' parts of one's core versus the abdominal regions themselves.

In addition most other abdominal exercise equipments advertised on TV and infomercials were also labeled as in effective or inferior for actually working the abdomen.

Well, so which abdominal exercises work?

Here we go:

1. Bicycle maneuver.
To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.

2. The Ab-Wheel (My favorite)

-Start with a hand on each grip and kneel down with both knees together on the floor.

-Lock your arms and hold the wheel at your knees on the floor.

-Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head.

-Do not touch the floor; your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back.

-Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set AND one hell of a workout!

3. Hindu-Push Ups

-Get on all fours.

-The starting position is with legs spread wide and butt up in the air.

-From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc

-Straighten your arms and end up with your chest up and your hips almost touching the ground.

Now for a superior abdominal exercise and 'pick-me-upper', this simple routine definitely does stand out.

When done properly and combined with deep breathing (breathing in on the way down and exhaling-looking up) Hindu pushups build amazing lung power as well as incredible upper body strength and endurance. They also improve flexibility in the shoulders and hips as well as the upper and lower back.

4. Gorilla Chin-Up/Crunch
This compound exercise works the abdominals, as well as the biceps and Lats. Start by hanging from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart. You should use an underhand S grip to hang from the bar.

Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your nose should be at the bar and your knees pulled up to your chest. Slowly reverse the movement and return to the starting position.

If you notice, these exercises above work not just ONE part of the body, but a variety of muscle groups at the same time, thus making them super-productive and less time consuming to get a whole body work out.

Abs need regular workout. Five minutes a day of abdominal exercises can make a difference if you do it regularly.

Now, let's not forget one more crucial thing, While the best ab exercises can help you reach a goal of a flatter, tighter tummy, Diet is another part.

And what is the best choice for diet: The Mucus-Less diet ( A combination of Raw and Properly cooked Fruits, Leaves and Roots intertwined with strategically executed juice fasts), nothing can touch this diet for cleansing out the colon, (which will inevitably help lose weight in the abdominal regions.)

So, empower yourself with these tips and see for yourself the effect of these superior abdominal exercises for not only toning the abs, but the whole body.

In Friendship,

Foras

Author: Foras Aje

Author Bio:

Foras Aje

Foras Aje was born in Washington DC and at the age of four moved with his family to Ijebu-Igbo, Ogun State, Nigeria. It was here that he was endowed by his father with a desire to delve into the cause and reasons for occurrences and results.

This lent itself into finding the solutions to the maladies acne and asthma, of which he was suffering, after other conventional methods proved unsuccessful. Consequently, this placed him on the path of naturopathy otherwise known as drugless healing.

Through a radical change in diet and exercise: (Yoga and Calisthenics), he was able to banish close to a decade of his marring acne and a lifetime of asthma. Along with this came the disappearance of depression, lethargy and a marked increase in overall health and fitness.

Convinced of the efficiency of the methods passed down from great health pioneers, in his words: "My goal is to show as many people as I can the wonderful results of Nature's way of healing the body if she's only given half a chance! There is no limit to the potential the human body has when it adheres to her laws! With proper diet, positive mental attunement and exercise, any and everyone can unshackle the bondage of misery and disease in one's own life."

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So what are the best Abdominal Exercises?

Foras Aje

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