Excess abdominal fat is more serious than most of us think. It has affected more people than we are aware of. It has caused much concern to many regardless of gender, race, or even lifestyle. Despite the diversity of people affected by this condition, the solution can be found by observing the basic universal rules: proper eating habits and a healthy lifestyle, which includes exercising. But many of these people continue to wonder which ab exercises are best for them and which ones will reap the best results in the shortest possible time.
While sit-ups and crunches are popular, they can also be a case of concern for those people suffering from back injuries or chronic back pains. The good thing is there are variations of the exercise that do not cause strain on the back. One example of a lower ab routine that is gentle on your back is done by laying flat with your back on the floor. Then, raise both legs straight up forming a 90-degree angle to the floor. Lower your legs slowly until they are just a little above the floor and hold the position for a few seconds before raising them again. You can also place a pillow or towel to support your back while doing the exercise.
The crunch is an exercise that does not require much movement nor a full sit-up. You only have to raise your head off the floor and feel your abdominal muscles contract. A variant is done by crunching to the right from the floor and sliding to the left before returning to the starting position. Repeat the crunch but go left first this time. This variation combines the side obliques as well as the ab muscles and simultaneously works them in one motion. This also means that you have one less routine to accomplish.
Even if you have weak muscles in your back, there are still ab workouts that you may perform. You can do the “plank” by laying on your belly and your toes on the ground. Lift your body up and support it with your forearms and elbows. While maintaining a straight back, make a “stomach in” motion by pulling your stomach toward your spine – like sucking your stomach in until it seems to touch your spine. When you get used to this position, you will be able to maintain this pose for a bit longer and discover the improvement in your back strength.
The plank exercise can also do wonders to your side obliques. Rather than face the floor on the starting position, assume a sideways position using one elbow to support your body and the side of your foot to hold your legs steady. Holding this pose for 30 seconds will cause the side muscles to firm up. This is a relatively easy exercise that only requires some balancing to keep you in position.
Whatever strategy you decide on, keeping a positive outlook is crucial. The key to achieving your goals with workouts is determination combined with consistency and discipline.
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