abdominal exercises?

Question

exactly what it says,
anyone got any tips?!

Answer 1

There are literally thousands of different exercises for the abdominal muscles. One famous system of abdominal exercise is Pilates, and other exercise programs like Yoga and Tai Chi (Tai Chi Chuan) have movements that focus on strengthening the ab muscles. The three most common and well known exercises are:
Sit-ups
Crunches
Reverse Crunches

A note about crunches: it's more important to raise the chest rather than just the head or neck, and crunching too far forward starts to work the leg muscles (not the stomach muscles).

It has been found that for a six-pack, these exercises are helpful; however, other factors such as diet and cardiovascular exercises are also necessary.

How to get six-pack abs
The best ab exercises are surprisingly easy to do. A study at the Biomechanics Lab at San Diego State University looked at a variety of common abdominal exercises in order to determine what really works. The study compared 13 abdominal exercises, ranging from the traditional crunch to more complicated activities, using at-home and gym equipment.

Each of the 13 exercises was ranked for muscle stimulation (measured with EMG) in the rectus abdominus (the long, flat muscle extending the length of the front of the abdomen) and the internal and external obliques (the long, flat muscles extending along the sides of the abdomen at an angle).

Keep in mind that getting great abs takes more than just exercise, you need proper nutrition and a well-balanced exercise routine to go with the crunches.

You also need to understand the differnce between Body Composition and Body Fat.

The study found the three best abdominal exercises are:
Bicycle maneuver See a Picture
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. Breath evenly throughout the exercise.
Captain's chair See a Picture
This was one of the few on the "most effective" list that involves gym equipment. Start with legs dangling and slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.
Crunch on an exercise ball See a Picture
Sit on the exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees. To work the oblique muscles, make the exercise less stable by moving your feet closer together.

Of the equipment they studied, the Ab Rocker by Body by Jake, was the worst piece of equipment tested. The Ab Roller and the Torso Track were better than the Ab Rocker, but statistically they were not much better than the basic crunch.

The best piece of equipment was a large exercise ball.

Full Study Results:

Best to worst exercises for strengthening the rectus abdominus:
Bicycle maneuver
Captain’s chair
Crunches on exercise ball
Vertical leg crunch
Torso Track
Long arm crunch
Reverse crunch
Crunch with heel push
Ab Roller
Hover
Traditional crunch
Exercise tubing pull
Ab Rocker

Best to worst exercises for strengthening the obliques:
Captain’s chair
Bicycle maneuver
Reverse crunch
Hover
Vertical leg crunch
Crunch on exercise ball
Torso Track
Crunch with heel push
Long arm crunch
Ab Roller
Traditional crunch
Exercise tubing pull
Ab Rocker

How to do the Top Ab Exercises Correctly

An ACE-sponsored study conducted by Dr. Peter Francis at San Diego State University reveals the best and worst abdominal exercises for getting definite results. Below are instructions on how to do the top abdominal exercises as determined by the study.



How to do the Top Abdominal Exercises Correctly

Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 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. Keep even relaxed breathing throughout.

Captain’s Chair: Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position. Learn eight more exercises to do with a ball.

Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

Descriptions for the rest of the exercises

Hover: Lie face down on mat with elbows right next to chest, palms facing down. Push off the floor, raising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders. Hold abdominals tight, and keep your spine neutral. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 30 to 60 seconds, and then lower; repeat.

Torso Track: Kneel on the ground facing the Torso Track. Grip the handles in each hand. Contract your abdominal muscles by pulling your belly button toward your spine. Exhale as you slowly glide forward to a stretched out position. Slowly contract your abdominal muscles and pull your body back toward your knees as you inhale. Do not arch your back or let your back sway. The more tension chords you use the easier the exercise. As you progress, use fewer chords. It is extremely important to maintain proper form to prevent back strain.

Long Arm Crunch: (emphasizes upper abdominals) Lie face up (supine) on a mat with your arms extended above your head and hands clasped together. Your upper arms should rest next to your ears. Contract abdominals by pressing stomach toward the floor. Press heels into the floor. Keeping your arms alongside your ears slowly begin a basic crunch. Exhale as you lift and pause at the top and contract your abs even more. Inhale as you lower to starting position. This is an advanced form of the basic crunch. Be sure to keep an apples distance between your chin and chest to avoid strain on the neck. If you cannot do this crunch with proper form, begin with the traditional crunch and progress to the long arm crunch when you are ready.

Traditional Crunch: Lie on your back with knees bent and feet flat on the floor in front of you. Lie on an exercise mat rather than hard floor to prevent back strain. Position your feet hip distance apart. Place your hands behind your head so that your thumbs are tucked behind your ears. Hold elbows slightly out to the sides and keep chin pointing upward. Curl up and forward lifting your head neck and shoulder blades off the floor. Make sure you’re not pulling your head forward with your hands. Keep a fists distance between your chin and chest to be sure to target your abs and not strain your neck. Pause at the top of the movement and tighten your abdominals. Slowly lower your head, neck & shoulder blades as you inhale and return to starting position. Remember to keep knees bent and back straight throughout entire exercise.

Crunch with Heel Push: Lie on your back with your legs lifted toward the ceiling. Contract abdominal muscles allowing head and shoulders to come slightly off the ground. Concentrate on contracting the abdominals press heels toward the ceiling while also lifting shoulders chin toward ceiling, creating a U curve with the torso. Exhale as you lift.


Exercise Tubing Pull: Find a sturdy area to secure your exercise tubing. Attach the band to a stable area that will allow enough room for you to move forward and create tension through the elasticity. Kneel and grasp the handles in each hand with your hands next to your ears. The tubing should be attached behind your head as you kneel facing away from the attachment area. Slowly contract your stomach muscles as you pull the tubing toward your knees creating enough tension to put resistance on your abdominal region. Bring your elbows toward your knees and then slowly release to the starting position.

Ab Rocker: Just sit on the Ab Rocker grab the adjustable toning bars in each hand and rock back and forth as you tone your abdominals.

Answer 2

2

Answer 3

1

Answer 4

it depends on what part of your abs you want to work.
bridge or plank exercises are good. support yourself on your elbows and wrists and the tips of your toes and kind of stretch out off your knees onto your toes. I'm pretty sure it works the lower abs like the pooch section.

Answer 5

My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.

1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)

Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.

1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.

2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)

3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.

NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.

GOOD LUCK, and enjoy your SIX PACK.

Answer 6

sit ups, ab roller, ab crunch, and any other ab workout machines, but if your working on getting a 6-pak, try not to eat alot of high fat foods as well

Answer 7

oops, sorry, i thought it said abominable exercise... and i was going to agree...