Ab crunches exercises

There are a lot of   belly exercises  but I have chosen the Top ones, this workout includes some of the most effective ab exercises targeting all the major muscles of the core : six pack Abs,lower pack, obliques, and more …..

Before you begin  !!!

 If you have any illness, injuries you must see your  doctor.

First step:warming up

Warm up with 5 minutes of light cardio or do this workout after your regular cardio or strength workout.
Perform each exercise, one after the other in a circuit format, going through the circuit 1-3 times.

1.Bicycle crunches

Is one of the most effective exercises.

Lift the shoulder blades off the floor and straighten the left leg out while simultaneously turning the upper body, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedaling’ motion for 16 reps (1 rep is to the right and left)

2.Ball crunches

Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest.  Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. Lower and repeat for 16 reps.

3.Vertical leg crunches

Lie on the floor and extend the legs straight up with knees crossed. Place your hands behind the head for support and contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Lower and repeat for 16 reps.

4.Long Arm Crunch

Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor, keeping the arms straight. Lower and repeat for 16 reps.

5.Reverse Crunch

Lie on the floor and place hands on the floor or behind the head. Lift the knees, bending them to 90-degrees and contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 16 reps.

6.Plank

Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so that the body is in a straight line from head to heels.  Hold for 30-60 seconds, lower and repeat for 3-5 reps.

REMEBER  😀  Don’t cheat !!and  avoid bad positions.

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