Even after doing the most effective ab exercise you won't get a visible six pack or get a rock-hard ab unless and until you reduce the layer of fat covering in your abdominal area. Don't get me wrong when I say reducing fat from your abdominal region, I emphasize one point that there is nothing called spot reduction. It is possible to reduce fat from your entire body not just from the belly.
Now what are the things you need to do? I request you to read through what I already discussed about diet and how to speedup fat burning process before you start looking into different ab exercise.
There are hundreds of different ab exercises. I am going to show the some of the most effective exercises and if you include these exercises as part of your workout routine and side by side take care about diet and lose body fat you will definitely get that long coveted six pack!
The abdominal are composed of the rectus abdominis, the transversus abdominis, and the internal and external obliques. The rectus abdominus muscle is the muscle you see as the six-pack in a toned, muscular physique. However you should do exercise for all your ab muscles.
Following are some great ab exercises.
Lying leg thrust:
Technique- Start by lying on your back on an exercise mat with your head and shoulder lifted of the floor, your palm on the mat by your hips facing the floor and your legs at a 90° angle from the floor.
- Thrust your hips off the floor and slowly lower the hips to get back to starting position.
- Repeat until you finish a set.
- You can include one more phase in the middle to make it a bit tough. after the start position slowly lower your legs until they are at 45° angle with the ground and then take it back to the initial 90° angle and then thrust you hips off the floor.
- You can also perform two thrusts at a time and lower hips and then repeat
Bicycle crunch:
Technique- Start by lying on your back on a mat with your head and shoulder lifted off the ground and your hips and knees are at 90° angle with your hand just touching the two sides of your head.
- Now keeping the left leg still and straighten the right leg keeping it approximately at 30° angle with ground.
- Bring your right elbow closer to your left knee twisting the torso and get back to the previous position.
- Alternate the process by bringing you left elbow closer to the right knee while keeping the left leg straight and right hip and knee bent at 90° angle.
- Repeat the same until you finish a set.
Abdominal scissor:
Technique- Start by lying on your back on a mat both your arms straight back of your head and legs at about 45° angle with floor.
- Now bring your shoulder off the floor and arms forward while simultaneously lifting your hips off and bringing the legs towards head until your legs and hand cross over.
- Now slowly lower your upper body and take the arms to the previous position while simultaneously bringing the legs to the starting position.
- Repeat the same until you finish a set.
Bench crunch:
Technique- Begin by lying on a mat while resting your lower leg on a bench keeping your hips and knees bent at 90° angle.
- Forcefully exhale before starting.
- Keeping your finger touching the two sides of your head lift your upper body to bring your elbow closer to your knees.
- Hold for 2 seconds and slowly bring your upper body down taking the breath in.
- Repeat the exercise until a set is finished.