Five-minute abs sounds like the latest infomercial promise, but if you put in at
least that much time per day, I guarantee you'll get a tight, toned tummy fast.
The movement? Bicycle crunches. If you're going to do only one ab move for the
rest of your life, make it this one.
The bicycle is the most efficient ab sculptor because you're continually moving, so
muscles never rest, explains Peter Francis, Ph.D., a professor emeritus of
exercise science at San Diego State University who compared 13 common ab
moves. Plus, it works both abs and obliques simultaneously.
Try it: Lie face-up, hands behind you head, elbows out. Lift shoulder blades and
left leg about 6 inches off the floor as you bring right knee toward chest and twist
torso toward right knee so left elbow barely touches it. Switch sides, lowering right
leg to 6 inches off the floor and bringing left knee in while twisting torso left for one
rep.
Make it harder: Hold a 3- to 6-pound medicine ball at chest. Continue alternating
in a pedaling motion. Try two sets of 12 reps.
This is a link that shows you how to do the exercise:
http://www.workoutz.com/exercise/bicycle_crunch
least that much time per day, I guarantee you'll get a tight, toned tummy fast.
The movement? Bicycle crunches. If you're going to do only one ab move for the
rest of your life, make it this one.
The bicycle is the most efficient ab sculptor because you're continually moving, so
muscles never rest, explains Peter Francis, Ph.D., a professor emeritus of
exercise science at San Diego State University who compared 13 common ab
moves. Plus, it works both abs and obliques simultaneously.
Try it: Lie face-up, hands behind you head, elbows out. Lift shoulder blades and
left leg about 6 inches off the floor as you bring right knee toward chest and twist
torso toward right knee so left elbow barely touches it. Switch sides, lowering right
leg to 6 inches off the floor and bringing left knee in while twisting torso left for one
rep.
Make it harder: Hold a 3- to 6-pound medicine ball at chest. Continue alternating
in a pedaling motion. Try two sets of 12 reps.
This is a link that shows you how to do the exercise:
http://www.workoutz.com/exercise/bicycle_crunch
| ABDOMINAL EXERCISES |
