What is a quick and effective ab workout
Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. [ Source: http://www.chacha.com/question/what-is-a-quick-and-effective-ab-workout ]
More Answers to “What is a quick and effective ab workout“
- What are some quick, effective ab exercises?
- to reduce the flab you need to do cardio for weight loss like riding a bike, running, and swimming. To tone up you just need to do a few minutes of crunches and a few minutes of sit ups and you should be good to go!
- What i a quick, easy, and effective way to get abs??
- Weight loss became a nightmare for me until I tried out acai berry. I know they say that pills don’t work, however they sure worked for me, and they have been featured on the Rachael Ray Show too. There is a free trial going on right now …
Related Questions Answered on Y!Answers
- Quick effective Ab workout?
- Q: Does anybody know an effective ab workout besides sit-ups that can be done without using any equipment?
- A: Planks are great for working your core – while on your forearms and knees, clasp your hands together so your forearms make a V. Straighten your legs to balance on your forearms and the balls of your feet. Tighten your buttt and abs and try to maintain a straight line from your shoulders to your heels. Hold for 10 seconds and try to work your way up to 30. Repeat. Back lifts are also good – lie on your stomach with your hands on your lower back. Raise your chest 3 or 4 inches off the floor while keeping your legs on the floor. Hold for 5 seconds then repeat 10 times at least. Air Bike – Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don’t just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.Alternate heel touchers – Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you’ve completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!Bent knee Hip raise – This is like the Reverse Crunch but with a longer range of motion. Outstretch your hands to your sides with your knees bent at a 60 degree angle and your feet just off the floor. Using your lower abs, roll your pelvis backward to raise your hips off of the floor. Your knees will be over your chest. Squeeze your abs and then return to the starting position slowly. You can straighten your legs to make it harder or wear ankle weights.Buttt Ups – Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Repeat. Don’t let your back sag downwards.Cross body crunches – Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Do one side for all your reps, then switch to the other side. Try to bring your shoulder up towards your knee rather than just your elbow.Crunches – hands over head -This variation makes it tougher than regular crunches. Lie on the floor with your knees bent. Keep your feet flat on the floor. Stretch your arms overhead and cross your palms. Curl your upper body forward and bring your shoulder blades just off the floor. Keep your arms aligned with your head, neck and shoulder. Don’t move them forward from that position! Slowly lower down after squeezing your abs tightCrunches – Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don’t lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement – don’t cheat yourself by using momentum!Oblique crunches on floor – Lie on your left side with your legs on top of each other with your knees bent a little. Loosely cup your head with your right hand. Crunch up as high as you can go, keeping the movement in the lateral plane as much as possible to work the obliques. Do both sides.Russian Twist – Secure your feet either by placing them under something that won’t move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty.Scissor Kick- Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions as you lift each leg to about 45 degrees into the air and lower your heel until it is about 2 – 3 inches off of the floor.side Bridge- Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds. Repeat on the other side. Build up to at least 60 seconds on each side of your body!Side Jack Knife – Works your obliques. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a moment and return to the starting position. You can use ankle weights to make it tougher!Stomach Vacuum – Works the transversus abdominus and internal obliques. This gives you a flatter profile and a narrower waist! To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of “20” seconds is one repetition. You can work your way up to 40 or 60 seconds. Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying positionToe touchers- Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your foot will work!) Remember, don’t pull your chin down towards your chest. Keep your head in a neutral position.Hope this helps….Make sure you keep up the cardio work to ensure you lose the excess body fat and ensure visibility of your glorious abs!! Cheers and have fun.
- Effective Ab workout?
- Q: Ok, so I am a 20 year old guy. I am in good shape, But my stomach isn’t as defined as it used to be. I can do a ridiculous amount of situps, but It hasn’t seemed to go away…is this just age? already? or is there a quick ab workout to just keep the extra flab off? I don’t want to spend more than five minutes on my abs a day, but I do stretch and work out quickly every morning for about 30 minutes…what can I replace the crunches and situps with, for a more effective ab workout?
- A: the MOST EFFECTIVE WAY is to lay down with your arms out above your head….knees bent and do a regular sit ups but use weights and stick arms out
- Can anyone tell me the most effective and quick routine to get ripped abs?
- Q: I’m basically looking for a workout routine that generates ripped abs most effectively, not necessarily quickly and vice versa. I’m also looking for a routine that does both, quick and effective ab routine.On an additional note, I wouldn’t mind if someone listed some foods to eat.
- A: now the best way to get ripped abs is to do multiple ab routines not just one here are 2 that i do:A1. Hanging leg raises3 sets, 15-20 repsSuperset to:A2. Hanging knee ups (bent-knee leg raises)3 sets, 15-20 reps(no rest between supersetted exercises A1 & A2, 60 sec. between supersets)B1. Weighted swiss ball crunches (or weighted cable crunches)3 sets, 15-20 repsSuperset to:B2. Incline bench reverse crunches3 sets, 15-20 reps(no rest between supersetted exercises B1 & B2, 60 sec. between supersets)for eating i would check out this article that show you 6 Nutrition Secrets For Great Abs here it is:http://www.reviewerkings.com/ab-solution-6-nutrition-secrets-for-great-abs.htmlcheck it out really good information at this site
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