Considering that abdominals are such a simple group of muscles, it’s amazing how much energy we put into optimizing them. From performing many daily crunches to trying the latest can’t-fail ab gadget, there’s a long list of methods for training your midsection. I always find my way back to the basics. The wonderful thing about ab exercises is that they take up so little time and you can do them at home!
Do you have 20-30 minutes 4-5 times a week available? Sure you do….you can do these exercises while watching your favorite television show.
An abdominal work out that I swear by:
1) Do 1 set of an abdominal crunch, 75-100 reps.
2) Do at least two sets each side of standard, oblique crunches, 15 to 20 reps.
3) Planks 4 sets, 1 minute each, 30 seconds breaks.
4) Do 10 repetitions of side bends. Stand up straight with a dumbbell in your right hand and your left hand placed on your hip. Bend to your right slowly, lowering the dumbbell until you feel the muscle in your side (oblique) contracting. Pause, then slowly rise to your starting position. Switch the dumbbell to the otherhand and repeat 3 times.
Incorporate cardiovascular exercise into your program. Exercise for 20 to 30 minutes at a moderate pace, four days a week. A moderate pace is 55 to 75 percent of your maximum effort. You should be able to carry on a conversation while exercising. Track your heart rate by wearing an arm or wrist heart rate monitor while you work out.
These are exercises that take up so little time and fabulous abs are the results!
*Remember to consult with your medical professional for advice*