Best Ab Exercises - Strengthening the Obliques
The abdominal muscles are comprised of three different sections.
The middle, or front, is commonly referred to as "the six pack", the lower and the sides.
The sides are what give the waist definition.
To achieve noticeable results, all areas must be toned.
Most people concentrate on the six-pack area in front, but there are many effective ab workouts for the obliques as well.
There are two sets of obliques, the internal and the external.
They run diagonally from the sides of the waist towards the pelvis.
They are responsible for supporting the back and when properly strengthened, can improve your posture.
In most cases there is no expensive equipment required and exercises can be done at home with a minimum amount of space.
The bicycle kick has proven to be one of the most effective ab workouts and it incorporates the obliques as well as the middle and lower abs.
Although these exercises can be done on the floor, a mat is recommended.
To begin, lie flat with the lower back pressed to the floor.
Hands should rest lightly on the sides of the head with elbows facing out.
Lift shoulders off the floor and bring both knees to a 45-degree angle.
This is the center position.
Slowly touch the right elbow to the left knee.
Return to the center position and slowly touch the left elbow to the right knee.
Don't worry if you cannot actually touch elbow to knee.
Get as close as you comfortably can.
Oblique crunches are part of effective ab workouts and also done while lying on the floor.
While on your back, raise your knees, and place feet flat on the floor.
Slowly drop bent knees to the left so that the left leg is on the floor and the right is stacked on top.
Your shoulders should still be flat on the floor and you should be facing the ceiling.
Lift the shoulders as if you are doing a standard crunch.
Repeat the process 10 to 12 times.
Slowly move your legs to the right and do another set.
Side bends are done standing up with a dumbbell in each hand.
Bend knees slightly, contract abdominals and slowly bend to the right as far as you can while still facing forward.
Return to the starting position.
After completing 15, follow the same procedure on the left.
These effective ab workouts will help you build strength and endurance while protecting your spine and lower back.
The middle, or front, is commonly referred to as "the six pack", the lower and the sides.
The sides are what give the waist definition.
To achieve noticeable results, all areas must be toned.
Most people concentrate on the six-pack area in front, but there are many effective ab workouts for the obliques as well.
There are two sets of obliques, the internal and the external.
They run diagonally from the sides of the waist towards the pelvis.
They are responsible for supporting the back and when properly strengthened, can improve your posture.
In most cases there is no expensive equipment required and exercises can be done at home with a minimum amount of space.
The bicycle kick has proven to be one of the most effective ab workouts and it incorporates the obliques as well as the middle and lower abs.
Although these exercises can be done on the floor, a mat is recommended.
To begin, lie flat with the lower back pressed to the floor.
Hands should rest lightly on the sides of the head with elbows facing out.
Lift shoulders off the floor and bring both knees to a 45-degree angle.
This is the center position.
Slowly touch the right elbow to the left knee.
Return to the center position and slowly touch the left elbow to the right knee.
Don't worry if you cannot actually touch elbow to knee.
Get as close as you comfortably can.
Oblique crunches are part of effective ab workouts and also done while lying on the floor.
While on your back, raise your knees, and place feet flat on the floor.
Slowly drop bent knees to the left so that the left leg is on the floor and the right is stacked on top.
Your shoulders should still be flat on the floor and you should be facing the ceiling.
Lift the shoulders as if you are doing a standard crunch.
Repeat the process 10 to 12 times.
Slowly move your legs to the right and do another set.
Side bends are done standing up with a dumbbell in each hand.
Bend knees slightly, contract abdominals and slowly bend to the right as far as you can while still facing forward.
Return to the starting position.
After completing 15, follow the same procedure on the left.
These effective ab workouts will help you build strength and endurance while protecting your spine and lower back.
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