Abs exercise for reducing tummy and back

Tummy was a major problem for all.so abs exercise help us to reduce the tummy gradually.Let i share som abs exercise pictures and tips here which may help you to reduce the lower and upper tummy gradually in shape:thumbsup

1.its a bicycling exercise which helps in burn more calories

http://3.bp.blogspot.com/_aB8kOgfIV...cise_Norwell-Personal-Training_Boot-Camp_.gif

2.http://media.onsugar.com/files/ons1/537/5370130/42_2009/02a63f50ff5352cb_bike2.jpg


3.here ball not needed but we have too keep the hands straight on the floor and control the balance on legs in 90 degree position

http://cdn.menshealth.com/media/images/cma/may02_rvcrncwdrops_300x300.jpg

4.http://absexercises-formen.com/wp-content/uploads/2011/02/1296834320-35.jpg

5.this position onu helps more to reduce the tummy
http://www.menshealth.com/media/images/cma/abs_tradcrnc_300x300.jpg

6.its similar to relaxing format.holding the legs will help in burning calories http://makesixpackabs.org/wp-content/uploads/2011/01/lower-abs-exercises-leg-lifts.jpg

http://www.sportstraders.ca/images/fitness/2007/ABS-Exercise-Ball-3_360.jpg

 

Re: Abs exercise Pictures and Tips

This is an bike format exercise.

How to do:

Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 20 to 60 seconds, lower and repeat for 3-5 reps

 

Re: Abs exercise Pictures and Tips

Plain exercise and diet foods is not enough.like yoga exhaling and inhaling plays a major role in weightloss which helps in burning the calories

so when you bring your legs near to stomach or raising it exhale the air more and when you bring down or original condtion inhale the air.

More exhaling helps in burning more calories which i tried before.

When we are raising the shoulder exhale the air and when we bring down to original condition inhale the air.

The exhale have to be more than inhale.if you have breathing problem like me apply vicks on nose,throat

As i have breathing problem i apply vicks and start it.Mostly for exhaling i use mouth and for inhaling use mouth and nose because by mouth we can exhale more than a nose.

what are the process you are doing.please follow it gradually

 

Ball Crunch

1. Lie on the ball, positioning it under the lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 rep

 

Vertical Leg Crunch


The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

1. Lie on the floor and extend the legs straight up with knees crossed.
2. Place your hands behind the head for support, but avoid pulling on the neck.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.

 

Long Arm Crunch


The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. You can add intensity by holding a light dumbbell if you need more of a challenge.

 

Reverse Crunch


The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

 

Re: Abs exercise Pictures and Tips

Crunch With Heel Push


The crunch with a heel push looks like a traditional crunch, but in this version you push your heels into the floor, which engages the rectus abdominis muscles more than regular crunches.

1. Lie on your back with the knees bent and the hands gently cradling the head.
2. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor.
3. Try not to pull on the neck with your hands, but lightly support your head.
4. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor.
5. Lower and repeat for 1-3 sets of 12-16 reps.