Crunches An excellent exercise.
When properly performed crunches lets you lower back lying on a flat or slightly curved surfaces, and as you contract your abdominal muscles without letting it happen so much movement in the hips.
Do feel free to exercise on a Bosu-ball or exercise ball.
Do not use your hands to pull your neck.
You do have a sixpack, do not look like the African giraffe people.
To see a more controlled performance than in the second video clip here, by the way...
Reverse crunches You lie on your back and lift / tilt the pelvis while you contract your abdominal muscles.
This will probably be an unfamiliar exercise to achieve in the beginning.
For added challenge, take the hanging knee or leg lifts.
Again, make sure that you contract your abdominal muscles and not let hip benders do most of the job, but there will always be a bit of both, even though I consider it a big problem.
Then we train the core muscles stabilization function.
Primarily, this anti-rotation, and anti-flexion.
You should not have to memorize the technical terms, so we go straight to the recommended exercises instead: Pallof pressure Stand with your side to a cable moves, like standing on your knees and keep the low cable.
Keep your arms to your body and stretch them out in front of you and hold them there.
The load from the cable will have 90 degrees above your body and try to rotate it around, so your task is to resist this rotation.
Hold for 5 seconds and pull the arms to the body again in a few seconds.
Repeat 5-10 times on each side.
When you manage 10 reps, increase the weight and start at 5 again.
Take a short break and take off weight, and drive reach a much static hold for 30 seconds as you try to have more time for each exercise.
When you get to 60 seconds, you can increase the pressure.
Wood Chopper or chop As shown in the video, you simply attach a rope or a handle in a high-cable, stand on his knees and then "cut" is tilted down in an explosive but controlled movement.
Stretch your arms more to increase the challenge.
You should not rotate your upper body so much, you must either stabilize and contract, most of the motion shall be in your arms.
Side Plank Stand on your knees (easier) or feet (heaviest), with his elbow on the floor with about a 90 degree shoulder.
It should not be hard to keep up on the elbow, then you must move it further up or down until you find a comfortable balance point.
Stretch out your body in a straight line, this includes both from the side and from above.
Many people have a tendency to break your hips to make the exercise easier, but this is therefore cheating.
Completely straight in the body.
You can increase the challenge by lifting the top foot off the floor.
The Plank A well-known exercise that most people have got to try at the school or in aerobics classes at fitness centers.
Elbows and feet on the floor, straight line in the body.
Do not let your lower back and sway his hips hang down on the floor, make sure you contract your abdominal muscles and range.
Move like your elbows further forward for increased load, or a lift and an arm or a leg and the floor and stretch out in front of behind you in different varieties.
If you work out all of these abdominal exercises every time? No, this is just a selection of exercises to choose from based on what you want to prioritize.
If only the stamina to exercise, so you're welcome run your 1000 situps every day.
To increase in strength and stability you need to train the core muscles properly when you first train them, and this requires that you limit you to 4, preferably 2-3 abdominal training sessions per week.
With the exercises shown in this article, you will get a strong, functional core muscles, and with a low enough body fat percentage a six-pack better than you think! There are multiple exercise variations that I should not go closer to here, but do a search on YouTube for example, "land mines" kettlebells," "standing cable crunches," and "ultimate gay ab fitness" then you probably have some nice ideas.