Both men and women long to look good and many consider having a flat tummy and some abs as a necessary part of looking good. Many will be in the quest to get the six pack or flat belly but do not know which are the best exercises for abs. There are many exercises to choose from ranging from those that require the use of equipment to those that don’t.
Getting abs is a difficult undertaking that involves tough exercises, but the key thing to remember is to focus on quality, not quantity. In short, spending hours doing a single routine will not get you the abs; what counts is doing an effective routine for a few minutes each day. With that in mind, from our friends at http://specforceabsreviews.com/ here are some of the best exercises for abs that need no equipment.
Seated Leg Lifts
The exercise will have your feeling the burn on your mid and lower abs. It looks simple, but it is an intense routine. Get into a supported position with your legs lying straight on the ground. Lean back a little and have your core engaged with our hand at your hips. Lift one leg up making sure it goes around 6- 10 inches off the ground and hold it up for five seconds before switching to the other leg. Keep alternating the legs for around 2 minutes without taking a break. You can take a 30-seconds break after that, then repeat the routine again. Do around 3 – 5 reps.
Spider Plank Crunch
Again, this one comes from Specforce Abs Review and it is a great exercise that gets your entire core fired up as you work the front and back abdominal areas simultaneously. It will also have you working on your lower back. To do this routine, get into the traditional plank position having your forearms on the ground and the rest of your body straight and slightly elevated off the ground. You then start to crawl while remaining on the same spot; bring your right knee forward to the right elbow and repeat the same with the left knee to the left elbow. Do around ten reps.
The exercise focus on your upper and lower abdominal areas and your lower back. You can opt to do the exercise lying on a flat surface or an inclined surface if you feel you need to make the routine a bit intense. You need to ensure your legs remain firmly fixed to the ground as you raise your upper back off the ground to get into a seated position before going back down slowly and then repeat the same thing. Do around 20 reps.
The routine involves doing two crunch moves; the side-to-side and the reverse crunch. Lie on your back placing your hands behind your head or on the sides. Ensure your legs are off the ground and bent. You will then start to cycle moving your left elbow towards the right knee and switch to the right elbow moving it to the left knee. You can diversify the routine by making ten side moves for each side (left and right) then holding your body in position for around 60 seconds. You can then bring your arms and legs to rest for around two minutes before you repeat the entire routine again. Do around 3 – 5 reps.
You can also do the bicycle crunches while standing. A routine is a good option because it allows your abdominal area to stretch and relax as you work out. You can consider it if the traditional crunches are cause some discomfort. It is relatively easy; you can do around five reps.
Not many people think running as an effective workout that helps build abs. When running, the mid-body section twists and this allows the abs and other muscles to flex and relax. Running is known to help with belly fat, and thus it is a good way of taking a break for the strenuous abs exercises such as crunches and sit-ups.
It is possible to get the abs you desire by doing the exercises mentioned above. Pick at one of the exercises for each day. Also, it is important to find a day in between your exercising schedule to take a break from exercising and allow your body and muscles to relax and rejuvenate.