::HotTips workout Conquer Middle Earth Tighten your belly with these great ab exercises.
THE DECLINE CRUNCH
Why: The decline position creates a natural tension in the center of your abs before even beginning the movement. You do not have to use any additional weight for this exercise since your own body weight is enough. But you do need an adjustable bench.
SIT UP, LAY BACK. SIT UP, LAY BACK. REPEAT. RINSE. Sorry, but situps, or crunches, just don’t cut it anymore when it comes to working
your abdominal muscles. While slimming your midsection requires an integrated program of healthy eating and cardiovascular workouts, you won’t create the flat belly you’ve always dreamed of without strengthening your core, and that means a focus on your entire abdominal muscle. There are many variations of abdominal exercises, but four of the most effective
—and complementary—are the decline crunch, exercise ball crunch, the intercostal cable pull-down and the leg-up off a bench. Here’s a great sample program.
14 IHRSA |
www.healthclubs.com
How: Sit on a 25-degree decline bench, and place your feet under the holding pad and both hands on your abdominals. Keeping your abs tight at all times, lean back to a 45-degree angle (never go all theway, as that can endanger your lower back). Crunch forward toward your knees, rolling your abdominals together, and tighten them in the top position. Release slightly to the 45-degree angle and repeat.
How many: 3 sets of 20–50 reps
Photo: Thinkstock
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