When your abdominal definition is nonexistent and your stomach is squelching out over your jeans, it’s easy to get complacent and think ‘oh well, I’m no athlete!’ and continue to do nothing about it. The danger here is that your muscles can very quickly deteriorate, particularly around your middle and before you know it, you could be looking at all sorts of health related problems. So how do you turn this attitude around? Begin by considering that you are in fact an athlete and that you are not a helpless victim surrendering to the cruel realities of life, but in fact a person on a mission to take control.
The great thing about working on your abs is that it actually takes very little effort to yield surprising results.
You too can have ripped abs
You’ve suffered your wake up call, so now is the time to realise you control your own ab definition and you alone can work to improve it. Get started right now by following these exercises to work out your abdominals. Try to do ten reps of each exercise 4 or 5 times a week. You will begin to see results within a month.
Ab Workout for Upper Abdominals
Lie flat, bend your knees and tuck your feet under something to keep them down. Fold your hands across your chest and gently tuck your chin in. This will lift the back of your head up.
Continue this into a roll until your back is vertical and your chest is against your knees. Pause, then roll back, placing one vertebra at a time on the surface until your head is back down on the mat. Do 10 reps.
Ab Workout for Lower Abdominals
Lie flat on your back. Bend your knees and cross your feet at the ankles. Reach back over your head and slide your hands under something weighty to lock them down and resist your weight as you lift. Bring your knees up until your upper legs are perpendicular to the surface with which your lower legs are parallel.
Pause for a second to make sure you are balanced and stable and then thrust your lower body straight up towards the ceiling. Your buttocks will follow your knees and feet and you’ll feel the lower abdominals engage.
When you’re up as far as you can go and you’re up on your shoulders, roll back down ever so slightly. Pause and then return slowly to a sitting position. Remember to keep your knees bent and avoid arching your back. There is no need to rest between repetitions. Use a folded towel or a mat under your bottom if you’re uncomfortable.
Ab Workout for Oblique Abdominals
Lie flat on a surface. Bend your knees and tuck your feet under something to keep them down. Fold your hands across your chest.
Tuck your chin towards your chest. Rotate your torso to one side. Roll up slowly until you’re upright. Use a folded towel or a mat under your bottom if you’re uncomfortable.
Pause and then, still in rotation, roll back down, placing one vertebra at a time on the surface until your back is on the floor. Pause, then rotate to the opposite side and begin an upward roll.
