The Bicycle Ab Exercise
Primarily targeting the six pack area, the rectus abdominis, and the waist, the obliques, the bicycle exercise is known to be the most effective of ab exercises. It is successfully accomplished by first, lying face up on the floor, with one’s hands behind his/her head, followed by bringing the knees towards one’s chest, lifting the shoulder blades off the ground. After that, straightening the left leg while twisting one’s upper body to let the left elbow to meet with the right knee follows. Doing this continuously, while switching sides from left to right, for twelve to sixteen repetitions, completes the bicycle exercise.
The Captain’s Chair Ab Exercise
Being the second most effective ab exercise, the Captain’s Chair basically still focuses on the rectus abdominis and the obliques area of a body. Equipment for the Captain’s Chair exercise is commonly found in most gyms and health clubs. To successfully do the exercise, one must first stand on a chair and hold handhold areas for stability. Pressing one’s back against a flat surface, the exerciser must then lift his/her legs, allowing the knees to reach the exerciser’s chest. Doing this without arching one’s back would complete the ab exercise.
Exercise Ball Ab Crunch
A multifunctional exercise equipment, the exercise ball is an excellent aid when it comes to ab exercises. Being the top third ab exercise, an exercise ball ab crunch focuses on the rectus abdominis. Lying face up with the ball supporting one’s lower back would be the first step in successfully accomplishing the exercise ball ab crunch. Crossing one’s arms over one’s chest, or placing them behind one’s head, follows. The third step would then involve the exerciser to lift his/her torso from the ball, keeping the ball stable, without rolling. With one’s lower back down, one’s abs would get a healthy stretch, completing the exercise.
Vertical Leg Abdominal Crunch
Somewhat similar to the bicycle ab exercises, the vertical leg abdominal crunch starts with the exerciser lying face up on the floor, extending his/her legs up, with his/her knees crossed. With the exerciser reaching his/her chest towards his/her feet, while keeping the legs in a fixed position, completes the ab exercise.