Whether you want toned abs or six-packs, combination of cardiovascular exercise program coupled with a healthy diet aimed to cut fat can do wonders. An abdominal exercise program would include the following:
• Forward flexion exercises such as crunches.
• Side flexion exercises such as side bends
• Rotational exercises such as standing twists or scissor move
Here are few exercises that help you get toned abs:
Crunches: An excellent exercise to strengthen the abs and it’s an effective move for targeting the rectus abdominals. Start with 2 sets of 12-15 reps. You could try a variation by doing Swiss ball crunches. The instability of the swiss ball uses more muscles, so making it more effective, than floor crunches. How to perform: crunches.
Plank: The plank exercise ranked number 10 in the ACE study and is a great way to build muscles in the abs and back, as well as the stabilizer muscles. Gradually start by increasing the length of time that you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It’s very rewarding when you can see your core strength improve by the length of time you are able to hold the position! How to perform the plank.
One of the great benefits of developing these muscles is that they support rest of the body. Plank will benefit you most, and keep stress out of your neck and back, if you build up to doing the full version by securing the stabilizer muscles first.
Bicycle Exercise: Best move for targeting the rectus abdominals and the oblique (the waist). Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominals. A study at San Diego State University that compared 13 common abdominal exercises in order to find which ones really strengthen the abs and Bicycle move ranked in the top 5. So get started to tone your abs. How to perform Bicycle Exercise.
Leg Scissors: According to some experts, the Ab Scissor can tone the abdominal muscles in just four minutes a day. How to perform Leg Scissors.
Long Arm Crunch: This exercise adds a longer lever to the move as compared to traditional crunches making it a bit more challenge and difficulty. This move also emphasizes the upper part of the rectus abdomens. How to perform Long Arm Crunch.
See more ab toning & core strengthening exercises.
The transverse abdominals are connected to your back muscles as well as your rectus abdominals. The rectus abdominus are your vertical abdominal muscles and are the muscles most commonly targeted when you do stomach exercises.Author Information — this article is written by a dietitian @ FitHo