Best Abdominal Exercises Ever

It’s the start of our Ab Week! It’s like shark week, except without the sharks and killer underwater shots. It’s Ab Week: the week where we celebrate the greatest abs of our time. We know how hard it is to get amazing abs. And good abs deserve to be recognized.

To start off Ab Week, we’re including our favorite abdominal exercises of all times. These exercises will have you shedding stomach fat and exposing chiseled ab muscles in no time.

The Abs Super Set

This abs workout is designed to target every side of your coreā€”the obliques as well as the interior, exterior, upper and lower abdomen muscles.

One set should be done for each exercise, with no rest between sets. If this is your first time doing ab exercises in a while or at all, start with 8-12 reps for each set and try to do 2-3 super sets 3 times a week. For those of you who are more advanced, aim for 10-15 reps and 3-4 sets 3 times a week. Remember all reps should be done slowly with control.

Exercise #1. Flat crunch – Lie on your back and imagine holding an orange under your chin throughout the entire motion, as you do this standard crunch.
Place your hands behind your head and only lift your back off the floor to a 45 degree angle.
Slowly return to starting position. This entire move is 1 rep.
(Tip: Raise both legs to a 90 degree angle, like you are sitting in a chair to intensify the crunch and slightly raise your legs as you execute the movement)
crunches

Exercise #2. Side crunch – While in standard crunch position, cross your right leg and rest the side of your calf on the top of your left knee.
Place your right hand on your stomach.
Lift your shoulder blades off of the floor, leading with your left elbow.
Try to touch your left elbow to your right knee.
Do 8-15 reps then repeat on the opposite side.
situps

Exercise #3. Lying side oblique crunches – Lie on your side with your lower arm perpendicular to your body, and your hand flat on the floor for stability.
Place your other hand behind your head and bend at your waist.
Raise both legs together simultaneously with your upper torso.
This is a relatively small range of motion.
Switch sides and repeat.

Exercise #4. Lying oblique twist – Lie on your back with both legs pointed straight in the air and feet together.
Make sure your feet are flat, as if they are standing on the ceiling.
Lower your feet to your non-dominant side and then the other side.
Finally bring them back to your starting position for 1 rep.
(Tip – bend your knees if this exercise is too difficult at first, after a week you should be able to achieve success with straight legs.)

Remember to flex the muscle you are targeting at the apex of every rep.
These exercises target every angle of the abdomen muscle.
Combined with 20+ minutes of cardio 3 times a week and a nutritious diet, you should be well on your way to a 6 pack in 5-7 weeks.

Tell us how these ab exercises work for you. Better yet, send before and after photos, we’ll post ’em.

How to Prevent Injury during Exercise

Exercise can be one of the healthiest things a person can do. There are many benefits from exercise including weight loss, increased energy, better confidence, and many others. The one downside is that you can easily be injured during exercise activities. It is extremely important to prevent injury while working out and knowing how to prevent injury is the first step in accomplishing that.

One great way to prevent injury is through the proper safety equipment. This may include proper footwear, knee and ankle braces, as well as wrist braces. These can play a crucial role in protecting yourself from injury during workouts. Knee braces and ankle braces have advantages when it comes to strains and sprains. These are some of the most common injuries suffered during exercise. Wrist braces also provide great support and can help you to avoid many types of injuries.

A routine physical by a doctor will give you a good idea of what you can and can’t handle. This will help to stay within your limitations and not over exert yourself. Another way to avoid this is to increase your workout intensity gradually over time. You may be excited when you first start working out and want to push yourself to the limit, but this can be a muscle straining mistake.

Warming up is also a good idea as this allows your body to stretch and your muscles to prepare for more intense activities. Food and water also play a pivotal role in preventing injury during exercise. While eating a lot right before exercise is a bad idea, you should still eat a small amount about two hours prior to working out. Water should be consumed throughout your workout; this will keep you hydrated and help you to avoid cramping. Exercise is very important, but knowing how to prevent injury during exercise can be equally important.