We all know that being fit is very important in today’s life, not only to keep deadly diseases at bay by possessing a healthy immune system, but also to have a psychological and physiological advantage in almost every phase of life. But what’s more superior than having a six pack abs to show?
We have listed some easy and simple exercises which can cut the excess flab around your stomach to give you a perfect washboard abs.
1. The Long-Arm Crunch
How to do a long-arm Crunch – Lie on your back with your knees bent and your arms extended straight back on the floor behind you. Slowly lift your arms, head and shoulders off the floor to about a thirty degree angle. Hold the position. Then slowly lower your shoulders back to the floor.
Repetitions – You can repeat this 15 to 20 times. Then rest before beginning for another set.
Benefits – This exercise results in a greater strain on the upper region of the rectus abdominis and works out the core to build strong muscles throughout the abdomen.
2. The Reverse Crunch
How to do a Reverse Crunch – Lie on your back and stretch out your arms straight on either side of you. Bring your knees in towards your chest until they’re bent to 90 degrees with feet together. Your thighs should be perpendicular to the floor, while your lower legs should be parallel to the floor. Inhale and pull your legs towards your torso by contracting abs and tip your feet towards the ceiling. Then exhale and lower your legs back slowly to the starting position without letting your feet touch the floor.
Repetitions – Repeat this 15 to 20 times. Rest and start with another set. Continue till you complete 3-5 sets.
(Note: It’s tempting to let your legs drop in the downward phase, but it is important to maintain tension in the abdominals throughout the entire exercise.)
Benefits – The reverse crunch strengthens your abdominal muscles, emphasizing on the lower ab muscles and put less strain on your back and neck than a regular crunch.
3. The Plank
Plank pose is also called kumbhakasana in Sanskrit which is often done as part of the sun salutation sequence.
How to do a Plank – Lie down on the floor, resting on your elbows and toes. Make sure your elbows are at a 90 degree angle from your shoulders. Pull your abs tightly and keep your back flat. Your body should form a straight line from shoulders to ankles. Hold the position for 60 seconds.
Repetitions – Repeat it three times. You can increase the holding time by 10 seconds every time, as you start feeling comfortable with each set.
(Note: Be careful if you have a history of elbow or back injuries.)
Benefits – The plank helps in building core arm and back strength as well as improve your posture.
4. The Jacknife
How to do a Jacknife – Lie down on your back and extend your arms straight back behind your head. Exhale and lift your arms and legs toward the ceiling to meet at the top where your fingertips touch your toes. Your legs should be straight at about a 35-45˚ angle from the floor and your arms should be parallel to your legs. Then inhale and return to the starting position.
Repetitions – Repeat it for 10 to 12 times. Rest and start again till you complete 2 to 3 sets.
Benefits – Jacknife is a great exercise for strengthening abdomen muscles and is essential for achieving a six pack abs.
5. The Swiss Ball Jacknife
How to do a Swiss Ball Jacknife – Lie with your stomach on the Swiss Ball. Now slowly walk your hands out until the ball is under your ankles. Your body should form a straight line from feet to head. Exhale and, contract your abs and use your feet to pull the ball towards your chest by bending your knees. Do not drop your hips or arch your back in the process. Now inhale and straighten your legs to return to the starting position.
Repetitions – Repeat it for 10 to 12 times. Complete 3 sets.
Benefits – Benefits include strengthening you core muscles, improving your balance, posture and nervous system activation.