Since I have been working out for a year, I have learned different ab routines that I have personally seen results. I am not a personal trainer nor an expert. My fitness club has a program called ActivTrax that I can get a computer generated work out based on my strength test I did in August 2012. You don’t have to have a gym membership to work abs. These routines can be done easily at home.
I figured I would show what my ab routine is by pictures. Thanks to Zip Fitness for the space and Aldo (staff) for taking the pictures.
Disclaimer: you can’t spot reduce, meaning you can’t just lose weight in one area of your body. Strengthing your core will help benefit your with stability, help reduce belly fat and increase back strength. The benefits will not show in inches reduced if your eating unhealthy foods in over abundance.
I do this ab routine Monday thru Friday with 25 reps. Take it slow if your just starting out (5 reps) and then increase your reps as you get stronger.
(Description of routine under the picture)
Ab crunch with heel push (keep toes up during the entire time your doing the crunch. This helps with a better concentration for your abs instead of working your thighs or glutes). Proper form of a crunch is have shoulder blades lifted and then down. Do not pull your neck with your hands)
90 degree reverse crunch ( this works your lower abs. Keep legs at a 90 degree angle and raise it up and down with keeping your legs at 90 degrees. Your neck just stays slightly lifted)
Toe touches with legs lifted and straight. Works obliques (side abs)
Russian twists (I use a weighted ball but you can use a heavy book or sack of potatoes. Keep legs up and bent as you twist to each side)
Stability ball ab transfer (tip: keep legs off the floor at all times to work lower abs)
Work Obliques with stability ball
Straight leg lifts with a upward thrust
Plank (hold up on elbows and tips of toes and hold as long as you can)
Legs elevated with stability ball. You can work obliques by going to each side or work abs by doing a crunch.
Stability ball crunches
90 degree decline straight leg lift
I hope this post gives you some ideas to get started for your own ab routine. Make sure you stay hydrated and stretch after your work out.