Complete Abdominal Exercise Routine For Maximal Strength

Contrary to popular belief, strengthening and toning your core doesn’t require you to perform a thousand sit-ups everyday!  A basic ab routine performed 2 – 3 times a week is all that is necessary  to strengthen your core. 

Plus, you don’t need any expensive equipment to get the most out of your workouts.  Just perform this simple routine to work the major core muscles and strengthen your midsection.

Crunches – Probably the most common ab exercise out there is the crunch.  It flew past the sit-up as the ab exercise of choice because it’s easier on the back and isolates the abdominal region better.   To perform a standard crunch, lie on a flat surface with your hands touching your ears and lift your head straight up while contracting your abs, hold for 2 seconds, then return to the start position.  Make sure the upward movement is slow and controlled and concentrate on tightening your ab muscles.

Side Crunches – Similar to the basic crunch, side crunches work the obliques, the muscles in your sides. Just as above, lie flat on your back, but this time your knees will fall over to one side.  Then perform the exercise exactly the same, lifting your head straight up and holding for two seconds then lowering to the flat position.  Perform this exercise on both sides.

Lying Leg Lifts – A great exercise to target your lower abdomen is lying leg lifts.  You will start lying on the ground with your hands at your sides.  Then perform the exercise by lifting your legs about twelve inches off the ground, hold for two seconds and lower. 

Superman Stretch – To fully work your core it’s also important to work the lower back, as well!  An easy way to do this is with the superman stretch.  Begin by laying flat on the ground, face down, with your arms straight out and over your head.  Kind of like your Superman flying.  Then raise your arms up and your legs up about 6 inches, hold for two seconds and lower.