If you are like most busy people, you have to make the most of your workout in the shortest amount of time possible. You have to remember to make time for cardio and it is essential that you target each major muscle group as well. Your abdominal muscles are not only important to your appearance, they are the muscles that help to support your spine and protect your organs from damage. Here are two surprisingly easy exercises that will target those abdominal muscles.
The two largest groups of muscles in your abdomen are the Rectus Abdominus group, which is commonly referred to as the “six pack”, and the Obliques, which surround the waist. Both of these groups are targeted by a simple yet effective exercise called “The Bicycle.”
1. To get into position for the bicycle, lie face up on the floor with your hands behind your head, elbows extended. Be sure that your spine is straight.
2. Bring your knees up toward your chest as you lift your shoulder blades off the floor. Be careful not to pull on your neck – your abdominal muscles should be contracting to lift the weight of your chest.
3. Slowly straighten the right leg while rotating your right elbow toward your left knee, which should still be bent. This should be a slow, controlled movement. Again, use your abdominal muscles for this action and focus on the feeling of those muscles working to propel your body.
4. Now switch sides, bringing your right leg back toward your chest and extending your left leg. Your left elbow ought to point toward your right knee.
5. Count each set of right and left motion as one repetition. Many beginners can only manage a few repetitions the first time they try this exercise. Work your way up to 10 or more repetitions and be sure not to overdo it.
6. For an added challenge, you can cross your hands over your chest and even add a little weight. Be very careful not to exceed your capacity – take this step only when the bicycle exercise is no longer challenging after multiple repetitions.
Another group of muscles to focus on is the Transverse Abdominus group. These muscles run horizontally across the abdominal wall and along the midsection. They are located underneath the obliques and connect to the lumbar muscles in your back. These muscles are important even though they are not very large and not visible as part of the coveted six pack. They do provide plenty of support though, so strengthening them is crucial to any complete abdominal workout. An easy exercise to do is “The Vacuum.”
1. There are multiple starting positions for the vacuum. For beginners, start out on all fours, with your back straight. Do not allow your muscles to sag. Intermediate exercisers can begin in a kneeling position, with your hands resting on the tops of your thighs. Support your buttocks on your heels and keep your spine straight. For a more challenging twist on this exercise, stand upright, legs slightly bent. Keep your back straight but bend slightly at the waist and rest your hands on your thighs.
2. Slowly exhale, pushing all the air from your lungs. As you do so, suck your abdomen up and in, as far as it will go. Hold it for ten seconds, then slowly relax as you inhale. Rest if needed and then repeat. Work your way up to ten or more repetitions and gradually increase the amount of time that you hold your muscles in.
Remember to warm up and stretch gently before and after every workout. With these two simple exercises, you will be well on your way to better abs!
Author Resource:-
Jake is a fitness junky that whats to get you off your butt so you can get fit and healthy. http://www.extremehomeworkout.com/
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