Your stomach is the foundation of your body, which supports the movement of your spine and back. Strong Abdominal muscles help to maintain an upright posture and provide the core strength needed for overall health and physical wellness. As your age advances your abdominal muscles tend to weaken due to inactivity, especially among people who work on a desk most of the time. Unused abdominal muscles slacken and do not provide enough support to the spine and back, which may cause backache.
Ab exercises should be an essential part of your daily workout routine. Apart from enhancing your aesthetic appeal, strong abdominal muscles help to prevent spine injuries and backache.Your digestive system is strengthened and your internal organs function better. You should perform efficient Ab exercises 3-4 times a week for best results.
Different Ab Exercises For A Flat Stomach
Cycling is the best abdominal exercise that targets your waist muscles (Obliques)and Rectus Abdominis. To perform this exercise, lie on your back with your legs folded at the knees and your feet placed flat on the floor. Place your hands near the ears. Lift your right leg and bring it close to your chest, simultaneously slightly lift your shoulders and bring your left elbow towards the knee.Straighten your right leg and lift your left leg and touch your left knee with right elbow. Maintain a rhythmic cycle while alternating your legs. Do 15-20 rounds of bicycling in one session.
Crunches strengthen the upper part of your abdominal muscles. To perform this exercise, lie on your back with legs folded at the knees. Place your hands near the ears. Take a deep breath and lift your torso without straining your neck.Raise your shoulder blades to about 8 inches from the ground. Hold the position for 2-3 seconds, exhale and go back to starting position and repeat. Do 10-15 crunches for a flat stomach.
This exercise targets lower abdominal muscles. You will feel a stretch and slight strain in lower part of your stomach while doing this exercise. To perform this exercise, lie flat on your back. Place your arms along the sides and keep your legs straight.Take a deep breath and lift your legs and bring them close towards your chest. Breathe out and push your legs out as if you are pushing the wall. Do not let your feet touch the floor. Again fold your legs and repeat the process. Do 10- 15 rounds of this Ab exercise.
This exercise targets lower abdominal muscles as well as it gives you a shapely waist. To perform this exercise, lie in the same position as above. Place your arms along the sides. Breathe in and lift your legs while folding the knees and push your legs in a kicking position towards the roof.You should kick hard to feel the pressure on your abdominal muscles. Lower your legs and repeat the process. Do at least 10- 15 rounds of this exercise for favourable results.