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Rediff.com  » Getahead » 5 exercises for fab abs!

5 exercises for fab abs!

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Last updated on: March 09, 2005 17:28 IST

Yesterday, we presented some myths and facts about abdominals.

Today, we have five exercises to get those fab abs!Ab crunches

1Basic crunch

  • Lie on an exercise mat with your knees bent and hands behind the head.
  • Lift your upper body off the floor using your upper back and shoulder blades.
  • Do 10 repetitions of the basic crunch.

Trainer's tip: Never allow the chin and chest to touch.

2. Leg lift

  • Lie on the exercise mat with your hands below your lower back.
  • Keep your legs up straight so that they are perpendicular to your upper body.
  • Move them back and forth, but not beyond, a 45 degree angle.

Trainer's tip: Never lift your lower back off the floor or let the legs go all the way to the floor.

3Bicycle pump

  • Lie down in the basic crunch position with hands below your head.
  • Lift your upper body while twisting it towards the left, bringing your right knee towards it and vice-versa.

Trainer's tip: Keep your lower back flat on the floor and the upper back curved in a C-shape.

4. Sit-up

  • Lie down in the basic crunch position with hands crossed at the chest.
  • Ask your trainer to stand on your toes.
  • Lift your upper body off the floor, keeping your chin up.

Trainer's tip: Never jerk your body while lifting yourself off the floor. Do it slowly and do only a few at a time until you get the technique right. This is not for beginners or people with lower back problems.

5. Rowing

  • Lie down on the floor with your hands below the lower back. Bend your knees and bring them as close to your chest as possible.
  • Keeping your back stable on the floor, lift your buttocks inward. Your hips should only reach a couple inches off the ground. 
  • Lower your hips until the top of your buttocks touches the floor.

Five-minute abs!

If you are hard-pressed for time and want to increase the intensity of your ab workouts, try this:

Choose any three exercises and do 20 repetitions of each without stopping. For example:

  • 20 reps of basic crunch
  • 20 reps of bicycle pump
  • 20 reps of leg lifts

Stretch. Repeat any three combinations two more times.

Caution: Do not perform any exercise without expert supervision.

Got a question for Samreedhi? Please write to us!

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More Samreedhi Sharma

Samreedhi Sharma runs her exercise studio Sizewise, exclusively for personal training and nutrition. She has written a number of columns on fitness, and is the international contributing writer for www.protraineronline.com and www.bodybuilding.com

Samreedhi Sharma
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