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Exercising The Lower Body

Exercise the lower body when you exercise your upper body to maintain a pleasing and uniform appearance.

Staying Fit will walk you through some simple and effective lower-body exercises that you can perform without the need of expensive equipment.

Most effective Ab Exercises

There are miles and miles of videotape, stacks of DVDs, and hours of television dedicated to the exercise and improvement of the abs. Is it any wonder that we find so many gimmicks that offer us ways to develop them too?

The truth is that the only way to develop and tone your abs is to get up, get out there and do the right exercises to get the job done. The abs are one of the hardest parts of the body to work on, it takes determination and effort but in time you’ll achieve your goals. The hardest part is going to be burning off that layer of fat sitting on top of the muscles, no matter how hard you work out if its still there no one can see the muscles underneath. It’s also important to combine ab work with good cardio exercise and great nutrition.

Here are a Few Exercises to Get You Started:

Bicycle Ab Exercise:
The most effective of ab exercises, this one will work the obliques, waist, rectus abdomens, and the six pack area. Lie face up on the floor with your hands behind you head. Now start lifting your knees toward your chest, lifting up your shoulder blades at the same time. Next straighten the left leg while twisting you upper body so that the left elbow meets with the right knee. Do this continuously, switching sides for about 12-16 repetitions to complete the exercise.
Exercise Ball Ab Crunch:
This exercise focuses on the rectus abdomens. Lay face up using the ball to support your back. Cross your arms over your chest or put them behind your head. Now lift your torso from the ball keeping the ball stable, no rolling. With your lower back down your abs should get a good stretch.
Long Arm Crunch:
This puts the emphasis on the upper abs. Lay on a mat stretching your arms out behind you head with your hands clasped keeping your arms near your ears. Contract your abs and lift your shoulder blades off of the floor. Keep your arms straight being careful not to strain your neck. If neck pain does occur take one hand hold one hand behind the head while keeping the other arms out. Lower your arms and repeat for 12-16 reps.
Full Vertical Crunch:
This involves both the upper and lower body. Lay on your back and extend your legs toward the ceiling. Place your hands behind your head cupping it lightly and contract your abs to pull your shoulders off the floor. As you’re doing this lift push your heels toward the ceiling, making u shape with your torso. Lower your body and repeat for 12-16 reps.
Plank on Elbows and Toes:
This builds endurance in your back, stabilized muscles and the abs. Lay facedown on a mat resting your body on your forearms which should be flat to the floor. Push off the floor resting on your elbows and raising up on your toes. Your back should be kept flat making a straight line from heel to head. Tilt your pelvis and contract your abs to keep your but out of the air. Hold this for 20-60 seconds then lower your body repeating for 3-5 reps.
Bent Knee Arms Extended Sit-up:
Lay on a sit-up mat with your feet under the strap. With your knees bent at 45 degrees put your arms behind you head with your elbows locked. Inhale raising your torso up and over until your hands are above your feet. Your arms should be to the outer thighs. Exhale as you return to your starting position.