As we all know, abs are the most important part of your body in terms of their role in physique and figure. Even if you build up your arms and legs but do not pay attention to the abs, the body feels out of shape and does not seem built. That makes abs one of the most important highlights of your body and keeping them in shape should be your first priority.
Now with all these different abs exercises out there, finding out the right one can be a bit difficult and confusing, so here’s some advice. Try going for exercises in a progressive manner. That is, you start off with simple exercises and then slowly progress to more difficult ones as you become more skilled as the simple ones.
Basic Abs Exercises
Crunches are the most basic abs exercises and thus, this is something you should always start with. Even crunches can seem difficult for beginners, so make sure you take your time while learning them. This is also important as advanced abdominal exercises are also majorly based on crunches so if you don’t know how to do a crunch perfectly, you might not be able to do those other exercises either.
Now one exercise that I find very effective and useful is the double leg reverse crunch. Now to do these, you need to perfect your reverse crunches first. To do a reverse crunch, lie down flat on your back. Now raise your legs so that they are almost 90 degrees from the floor and your body. The knees are then bent towards the chest. Now using your abs, try to raise your hips upwards, towards the ceiling, away from the floor.
Remember to use your abs, and not use your legs or hips to raise your body. Try to keep the legs as still as possible as most people will start moving the legs and the upwards motion will then be due to the momentum of the legs.
Advanced Reverse Crunches – Double Leg Reverse Crunches
Double leg reverse crunches are very similar to reverse crunches. Exercise balls and ankle weights can be used to make the exercise more difficult and thus, more effective in building the abdominal muscles. As I said before, your basic crunches and reverse crunch techniques should be perfect before you start doing more difficult versions of the exercise.
Now making this more difficult is simple enough. Get in the reverse crunch position, but now instead of keeping the whole legs perpendicular to the body, bend the knees so that the calves are parallel to the body and the thighs are perpendicular to it. An exercise ball can then be placed on the calves, and now try to do the reverse crunch in the same manner as before: by lifting the hips off the floor. The ball should not fall. The purpose of the ball is just to add weight.
Ankle weights can also be used to achieve the same desired effect. Just bind suitable ankle weights to your ankles, and do the reverse crunches. However, keep in mind that you should ideally start with smaller weights and then slowly move on to bigger ones.
Finally, remember to take breaks to help the muscles relax. You can even take days off between abs exercises so as not to overstress them.
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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