Our abdominal muscles are part of our core muscles, along with our lower back, pelvis and hip muscles. Exercising any one group more than another can put excessive strain on the others. That’s why exercising the abdominal muscles only is not good for our body and will not really help us get six-pack abs. One of the ways to get abs safely is to include core workout exercises into our exercise program. The exercises listed below can all be done without any special equipment.
- The Bridge Lie on your back and bend your knees. Let you back relax in a neutral position. Extend your arms alongside of you. Now lift your hips to form a line with your knees. Hold this position for as long as you can. Breathe slowly as you do it. Let your hips down and repeat.
- Abdominal Crunch Lie on you back and put your feet on the wall so that your knees and hips are bent at a 90-degree angle. Raise your head and shoulders off the floor. Cross your arms on your chest. It is better not to lock them behind your head as you could strain your neck. Hold the position for three or four deep breaths then repeat several times.
- Double-leg Abdominal press Lie on your back with your knees bent and raise your legs off the floor so that your knees and hips are bent to a 90-degree angle. Place your hands on your knees and pull your legs back against your hands so your hands are providing resistance. You will feel your stomach muscles working. Do this for three or four deep breaths and repeat.
- Segmental rotation Lie on the floor with your knees bent and your shoulders flat on the floor. Slowly let your knees fall to one side but do not push so that it hurts you. Just go as far as is comfortable. Hold the position for three or four deep breaths and then return to do the same on the other side. Do this several times.
- Quadruped Get on the floor on your hands and knees. Make sure your arms are directly under your shoulders. In turn, stretch your limbs out – stretch your right arm as far as you can, then your left and then each of your legs. Make sure your head and neck are level with your back. Use your stomach muscles to help balance you. Hold each stretch for three or four deep breaths.
- The Plank Lie on the floor on your stomach then raise your body onto your forearms and toes. Keep your body rigid and in a straight line with no sagging. You should be looking at the floor. Hold this position for ten to fifteen seconds and, as you grow stronger, gradually extend the time. Remember to breath slowly as you do it. Later, as your strength improves, you can try raising each leg, one at a time, a few inches off the floor.
These core workout exercises will work your core muscles, including your abs, to give your body strength and balance. If you are not used to exercising, just do what you can until your body strengthens. To get those six-pack abs you should include some aerobic exercises in your fitness program and get rid of any food that is high in sugar or high in fat.