Abs tips for 2010

Performing regular exercises that strengthen the upper and lower abdominal muscles will equip you with flat abs as well as a healthy and fit body. Having strong abs will also help you protect your spine and prevent your back from getting any kind of injury.

The following are some of the best and most effective ab exercises:

1. The Bicycle - This is highly regarded as the best exercise for your abs as it targets the obliques or the waist and the "rectus abdominis" or the "six-pack." This will only produce extraordinary results when done properly so to do this you must first lie on the floor with your fingers laced behind your head. Then bring your knees towards your chest and lift your shoulder blades off of the floor while making sure that you are not pulling on your neck. Straighten out your left leg as you turn your upper body to the right and making your left elbow touch the right knee. Repeat this on the other side, making your right elbow touch the left knee. Do this exercise in a pedalling motion and continue to alternate sides.

2. The Captain's Chair Leg Raise - This exercise is considered as the second best and most effective workout for the abs. To do this, start off by standing on the chair and grabbing on to the handholds to keep your upper body steady. Then press your back against the pad and activate your abdominal muscles to raise your legs and bring your knees to your chest. Make sure that you don't swing your legs or arch your back. Lower back down slowly and repeat.

3. The Vertical Leg Crunch - This exercise is done by lying down on the floor and extending your legs with the knees crossed. Then make sure that you contract your abs as you lift your shoulder blades off the ground. Maintain your legs in a fixed position then lower back down. Repeat.

4. The Reverse Crunch - Although this targets the lower abdominals more, it also works the upper abs as well. To do this you must lie on the floor and place your hands behind your head or on the floor. Bring your knees towards your chest and bend them up to 90 degrees with your feet together. Curl your hips off the ground by contracting your abs and reach your legs up to the ceiling. Lower back down then repeat.

5. Full Vertical Crunch - This works both the upper and lower abdominals. First, lie down on your back and extend your legs up to the ceiling. Put your hands behind your head then lift your shoulder blades by contracting your abs. Then press your heels towards the ceiling and lower back down then repeat.

These are five of the best and most effective ab exercises that can produce extraordinary results quickly when done properly. Remember to always warm up before performing any kind of exercise and to maintain a well balanced diet along with regular exercise.