| • Twist crunch side abs and love handle killer |
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It is the same technique as the basic ab crunch. In the Twist crunch ab routine, the torso is twisted to one side while coming back to reclining position. This strengthens the oblique muscles and burns fat in the love handle area. Then the same thing is repeated and the body is twisted to the other side for the next series of crunch reps. |
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Beginners – One set of 5-10 times
Medium – Two sets 5-10 times
Advanced – Four sets of 5-10 times |
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| • Anchoring upper perfect upper abdominal workout |
Ideal for abs workout at home. Lie down on your back, with one foot touching the floor. The other leg is raised fully, so that the thigh is at a 90 degree angle to the ground. Then bend the knee and straighten the heel, while raising the hands above the chest and interlacing the fingers. Then slowly come back to starting position, while keeping the abs contracted.
Beginners – One set of 5-10 times
Medium – Two sets 5-10 times
Advanced – Four sets of 5-10 times |
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| • Leg raises targeting lower abs |
Lie flat on the ground and lift one leg to about a foot high or so. Then slowly try to raise it a little further by contracting the abs. This can be done with one leg at a time or even both the legs together. Care has to be taken to see to it that this is done really slowly, giving minimum strain to the back. |
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Beginners – One set of 5-10 times
Medium – Two sets 5-10 times
Advanced – Four sets of 5-10 times |
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| • Aerobics for thinner waist and reduced love handles |
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Aerobics can be done 3-4 times a week. The workout should last anywhere between 20-40 minutes. More than that will tire the body out and cause a strain. Aerobics requires a significant amount of lower torso and abdominal muscle strength. Abs and oblique's are continuously under stress to maintain body position and balance. A good aerobic session is worth 100s of crunch's. |
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| • The Swiss ball oblique and abs workout |
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The Swiss ball, also called exercise ball, pilates ball or yoga ball, is excellent for workout of the central core of the body, waist area lower and upper abs. As the body has to fight to gain balance against the unsteady ball the centre of gravity moves. Balance is gained using the core muscles, abs lats and lower abs to regain balance. Care has to be taken to not overwork the abdominal muscles or lats. If you should feel some strain, stop immediately and resume later. |
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| • Rowing |
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Rowing is a great exercise to keep the upper body in shape. Using a rowing machine for 20-30 minutes, 3-4 times a week, strengthens the back and spine. This is a secondary workout for the lower abs and lats. If done effectively this will be a good cardio exercises that will finish up toning the lower abs as well, as long as the rowing and extension movements are fully done as oppose to partial rows. |
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| • Side bending complimentary abs and love handle workout |
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There’s a general impression that side bending exercises help to get rid of love handles and give you the 6 in six pack. Side bending, with or without additional weights is an average exercise with medium muscle toning abilities. Only the general toning of the abs will reduce love handles. Side bending merely works in conjunction with all other exercises – it cannot do away with excess fat in the side abdominal area by itself. |
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| Warning & precautions for ab workouts |
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It is important to note that any intense exercise has to be undertaken under the supervision of a professional instructor. While exercises help in toning the body, they can also cause major harm if not done properly. |
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