The Ultimate Foundation Exercise For Abdominal Fitness
The basic foundation for any effective abdominal fitness routine are crunches. Not only do they really target your upper abs but they also fire up your obliques and through simple leg positioning can hit your lower abs as well. This is a great abdominal fitness exercise that targets your whole mid-section, increases core strength, endurance and creates washboard definition. They can be performed on the floor, a workout bench or with an exercise ball.
Method
* Position yourself lying on the floor with your knees bent, feet flat and back pressed gently into the floor.
* You can put your hands behind your head for support or across your chest. You only need to lightly touch the back of your head with your fingertips, making sure you’re not pulling or jerking on your neck, while keeping your elbows back.
* Now contract your stomach muscles and while exhaling slowly lift your shoulder blades off the floor. You only need to bring them up a few inches until you can feel your abs really engaging. Maintain your neck alignment by keeping your gaze straight up towards the ceiling and keeping your lower back flat throughout the whole crunch. Make sure your abs are doing the work, don’t curve your back or pull on your neck to help you up this poor technique only leads to poor results and injuries.
* Really tense your stomach as hard as you can at the top of the crunch, hold it here for a few seconds while taking a deep inhalation.
* Now begin to slowly lower your shoulders back onto the floor while exhaling.
* Repeat this movement 10 - 15 times until you have reached muscle fatigue. This will result in optimum abdominal fitness by targeting core strength and muscle endurance.
This exercise should be the cornerstone for any effective abdominal fitness program. It really targets the whole mid-section effectively and can be done without any expensive equipment. Remember to really contract your stomach muscles during the crunch, incorporate proper technique and don’t strain your back or neck.
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