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Many people think that toned abdominal muscles are useful only for posing for magazine covers or for looking great at the beach. But abdominal muscles are our core muscles. They allow us to undertake every single move we make, from getting out of a chair to walking to lifting. Strong abdominal muscles are especially important in helping prevent back injury. They work hand in hand with our back muscles to share weight load while lifting objects, they help support our posture and they assist in our bodies’ coordination and ability to balance. Strong abs also help burn excess body fat more efficiently!
Here are two of the most effective ab exercises you can do:
Bicycle
Lie on your back on the floor with your knees bent, feet flat on the floor. Lift your head slightly off the floor, and clasp your hands behind your head. Now bring both bent knees up to your chest. Keeping your lower back pressed into the floor, now extend your right leg, and try to touch your right elbow to your left knee. Now switch: extend your left leg, bend your right knee up toward your chest, and try to touch your left elbow to your right knee. Keep alternating. Repeat 15 times on each side. This is one set. Try to do three sets. If you can’t, don’t worry; just slowly work up to three sets over the course of two or three weeks. This exercise works all abdominal muscles.
Don’t twist your neck when you’re trying to touch each elbow to the opposite knee; simply gently move your torso from one side to the other. Also, don’t lift with your neck, lift with your abs. Your hands are simply cradling your head to reduce neck strain. Also be sure to keep your lower back pressing into the floor to prevent lower back strain. Don’t place your extended leg so close to the floor that it creates an arch in the lower back.
Captain’s Chair
Sit up straight in a plain chair, feet flat on the floor. Hold onto the sides of the seat with each hand. Keeping your knees together, slowly lift your feet off the floor, and bring your knees to your chest. Hold for two seconds, then lower your feet back to the floor. Repeat 15 times for one set. Try to do three sets. This exercise works all abdominal muscles. To take it to the next level for a super challenge, press downward on your hands to lift your bottom off the seat while lifting and lowering your legs!
When doing abdominal exercises, it’s very important to not pull on your neck with your hands. If you have trouble not pulling your neck, move your hands to lightly cradle your ears. You should also move slowly rather than rapidly, as slow movements engage more muscles. It is not necessary to do more than three sets of a given exercise, but it’s always fine to add to the variety of different exercises that you do to challenge your muscles.
Abdominal exercises are a great way to wake up in the morning. And they offer more physical safety benefits than a nerve-jangling cup of java!
