Ab Strengthening Exercises
These exercises are focused at noobs but once you have mastered these be happy to advance to a more challenging 6 pack abs workout. When doing any of these it is really important to move slowly so as to maintain control and not allow a swinging motion.
Vertical Leg Crunch
To start this stomach exercise, first lie on your back on a smooth surface, for example the floor. Employ a mat or towel to cushion your backbone. Put your hands behind your head, with elbows out far enough they are out of view. Now lift your legs straight up into the air, crossing your ankles and bending your knees a little. Contract your abdominals and lift your shoulders, head and upper back up to about a 30 degree angle. Be aware of not lifting with your hands or leading with your head.
Long Arm Crunch
This one requires that you stay on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, then slowly lower your shoulders back to the floor. Repeat for a complete set. Be careful not to guide with your arms, keeping them straight and alongside your head.
The Hip Lift
Utilise a mat or towel to cushion your backbone. Put your arms at your sides with palms facing up to the ceiling. Raise your legs so the soles of your feet are facing the ceiling and your legs make about a ninety degree angle with your core. Keep your knees unbent and as straight as practicable.
Now, contract your abdominal muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gradually lifting your hips off the floor. Raise your hips to height of 1 or 2 inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for a whole set.
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