2007-02-04 17:59:25 · 7 answers · asked by km1988 1 in Health ➔ Diet & Fitness
No machines...the old fashioned sit-up...great...try to vary the incline if you can to increase intensity on the abs. The simple crunch. Very good of tightening the muscles of the stomach. Leg raises are the most effective exercise for the lower abs. Hang from a bar or beam and keeping legs straight, raise them slowly as high as you can in front of you, and slowly lower them back down. Also laying on your back and raising the legs about 6 inches off the floor and holding them there will work the lower abs as well. But remember, to get a true six pack you have to reduce the layer of fat between the muscle and skin....only diet and exercise, preferably aerobic exercise, will help with that. Good luck.
2007-02-04 22:49:03 · answer #1 · answered by Anonymous · 0⤊ 0⤋
First to show off your abs you have to get lean around the middle!
You might have a six pack!! covered in fat!
I found that diet, cardio, and kick boxing was magic for me. I taught 4 classes per week and I had a rockin' 8 pack!!!
I really believe it is all about the diet.. all the crunches and stuff in the world wont show the "pack" if you aren't lean.
Also.."DON'T DO DOUBLE LEG LOWERING!! This is a very advanced exercise, most people do not have the core strength to do this exercise correctly. If your abs are not strong enough you end up using your back muscles ( leading to injury) or your hip flexors. And no one says to you.. "wow what great hip flexors ya got there!"
Use a stability ball and make sure you stay in control of your movement, and coordinate you breathing with your movement to get the max benefit of your movement.
EX: as you do a crunch, exhale on the way up, at the top blow all your breath out, and clench those abs, hold it 2 seconds at the top (the movement, NOT your breath.) till you feel your abs burn, then slowly return to starting position. Do this 10 times.
the count is 4 up, 2 hold, 2 down.
This is just one exercise.. there are many ab exercises. Remember you have upper, lower, and obliques! ( actually upper/lower is wrong.. its all one muscle rectus abdominus, but you can do exercises to target more specific areas.)
2007-02-04 18:21:38 · answer #2 · answered by Zelda 2 · 1⤊ 1⤋
lose weight with this system and then do a bunch of crunches and situps. Crunches and sit-ups are not cardiovascular exercises.
1. drink a lot of water.
2. eat breakfast at 6:30 every morning
3. keep your heart level up for at least 2 hours/day
4. eat lunch consisting of fruits and vegetables and meat at 12:00pm
5. eat a snack at 3pm of fruit
6. eat a light supper no later than 6:30pm.
The reason that I say start at 6:30am is because it will stimulate your metabolism and the earlier you eat, the more breakfast you can eat
The reason that I say at least 30 min of aerobic exercise/day is because the longer that you keep your heart rate up the more energy you burn.
The reason that I have put you on a schedule of times to eat is because this schedule keeps your metabolism up. The later that you eat supper, the more likely that the calories that you consume at dinner will turn to fat.
I suggest a lot of water because it has no calories and it aids the digestive process. I suggest fruit and vegetables because they do not have many calories and they digest easily.
Eat nuts in the morning because they are difficult to digest and will keep you full longer.
Good luck getting into shape.
2007-02-04 18:03:51 · answer #3 · answered by creerhnter 3 · 0⤊ 1⤋
Do crunches. However if you need to burn off fat from your middle you are going to have to do cardio as well. If you do not like machines simply walking briskly or jogging, riding your bike( i know it is difficult in winter if you live in the snow), ice skating, roller blading anything like that will do. Then do crunches or pilates for your stomach. It works.
2007-02-04 18:03:18 · answer #4 · answered by melissa_anne_maison 3 · 0⤊ 0⤋
Crunches are always best.
Sit ups.
Leg lifts are good for lower abs... lay on back and put your legs together straight and lift them up and down without touching the ground again...
2007-02-04 18:02:23 · answer #5 · answered by sammyd734 2 · 0⤊ 0⤋
THE AB BOOT CAMP!!!! Alot of weight lifters, body builders and models use it. I do it! Its great and hard core
http://blog.360.yahoo.com/blog-bCJcpYYyc6M.rBmxoZejoDyf?tag=abdominal
Thats the link to it!
Have fun
2007-02-04 18:03:45 · answer #6 · answered by Ask a Health Nut 5 · 0⤊ 1⤋
Sweet Tooth, they need your help...hehe
2007-02-04 18:03:09 · answer #7 · answered by Rio 3 · 0⤊ 1⤋