What is so hard about that abdomen section that people just can`t get rid of the fat? Is it the time?, not enough? Is it the fast food restaurants? How `bout just plain damn laziness!? I know it`s not an easy task, especially for those who just simply put, DO NOT like to workout.
People think about abdominal exercises as "torture" mainly because they have their mind set to do tons of repetitions, which in some cases it is necesary. However, there are some exercises that do not require the infamous number of 100 reps, but instead, linger around the 20-25 range, and are very effective. Here are a couple of great abdominal exercises to chisel up that mid section, without the torture of high repetition.
Hanging Knee Raise
Hang from an overhead bar. With your knees bent 90 degrees, flex your abs to curl your hips toward your chest. Do controlled, fluid movements without swinging. Add resistance by holding a dumbbell between your ankles or squeezing a medicine ball between your knees. 3 sets of 20-25 reps should do the work.
Exercise Ball Crunch
Studies have shown that this crunch stimulates more muscle than other ab exercises. Lie faceup on an exercise ball and place your feet on the floor. Pick a point on the ceiling and focus on that throughout to help steady your spine and neck. The closer together your feet are, the less stable your position and thus the more difficult the exercise.
Hanging Knee RaiseHang from an overhead bar. With your knees bent 90 degrees, flex your abs to curl your hips toward your chest. Do controlled, fluid movements without swinging. Add resistance by holding a dumbbell between your ankles or squeezing a medicine ball between your knees. 3 sets of 20-25 reps should do the work.
Exercise Ball Crunch
Studies have shown that this crunch stimulates more muscle than other ab exercises. Lie faceup on an exercise ball and place your feet on the floor. Pick a point on the ceiling and focus on that throughout to help steady your spine and neck. The closer together your feet are, the less stable your position and thus the more difficult the exercise.
You can also increase difficulty by sitting farther back on the ball or using a medicine ball or a kettlebell. I recommend 3 sets of 20-25 repetitions to start. Because of the degree of difficulty and muscle isolation, and added resistance, if desired, 20-25 controlled reps is enough to feel and see the difference.
Of course, you should modify your diet and avoid foods that are high in fats, consume moderate carbohydrates and go high on proteins. Also, a supplement that contains carb-cutting elements would be nice.
Till next time,
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