The days of running endless crunches are over. In addition to being ineffective, can cause damage to the spine due to the completion of a contraction imposes excessive strain on the spine. There are more effective abdominal exercises that you should know about:
the Board
The board is probably the most effective ab exercise in my books. A combination of periodic tables and sideboards can strengthen your abdominal and oblique right. To make a regular table, get a mat and lay on his stomach. Take up arms and forearms - your arms should make a "L" with the elbow directly under your shoulder. Stay on your toes and make sure your body is properly aligned. Hold for as long as possible. Work your way from 30 seconds to one minute and two minutes. A side table is very similar, except that it is now in one side. You balance on your forearms and keep your other arm extended. Make sure you write on both sides.
Stability Ball Roll-Out
This is a great exercise to target your whole heart. Take a mat and a stability ball. Kneeling on the mat and put your hands together. His forearm (near the wrist) should be set in the stability ball. Now kick the stability ball as far as you can. This movement will take some time getting used to keep practicing. To make the exercise more challenging, you can start the ball rolling on each side. I promise you that it will be painful after that!
Russian twist
Russian twist ab exercise is an old school that primarily targets the obliques. Take a mat and a medicine ball. Sit on the mat, hold the medicine ball chest and lift your legs off the ground (you will notice that the stabilization is very important in this case). Simply rotate the upper body from left to right so that you can touch the ball on the floor medicine. Doing exercise at a decent pace and covers a number that you think you can achieve. Make sure you touch the medicine ball on the floor every time - Do not kid yourself. To make the exercise more difficult, increase the number of repetitions or catch a ball heavy medicine.
the Board
The board is probably the most effective ab exercise in my books. A combination of periodic tables and sideboards can strengthen your abdominal and oblique right. To make a regular table, get a mat and lay on his stomach. Take up arms and forearms - your arms should make a "L" with the elbow directly under your shoulder. Stay on your toes and make sure your body is properly aligned. Hold for as long as possible. Work your way from 30 seconds to one minute and two minutes. A side table is very similar, except that it is now in one side. You balance on your forearms and keep your other arm extended. Make sure you write on both sides.
Stability Ball Roll-Out
This is a great exercise to target your whole heart. Take a mat and a stability ball. Kneeling on the mat and put your hands together. His forearm (near the wrist) should be set in the stability ball. Now kick the stability ball as far as you can. This movement will take some time getting used to keep practicing. To make the exercise more challenging, you can start the ball rolling on each side. I promise you that it will be painful after that!
Russian twist
Russian twist ab exercise is an old school that primarily targets the obliques. Take a mat and a medicine ball. Sit on the mat, hold the medicine ball chest and lift your legs off the ground (you will notice that the stabilization is very important in this case). Simply rotate the upper body from left to right so that you can touch the ball on the floor medicine. Doing exercise at a decent pace and covers a number that you think you can achieve. Make sure you touch the medicine ball on the floor every time - Do not kid yourself. To make the exercise more difficult, increase the number of repetitions or catch a ball heavy medicine.
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