Washboard Abs

While Ab exercises do not get rid of that extra belly fat you are carrying, it is still very important to keep your abs strong to stay healthy and to protect your spine. Below is a link of Ab exercises that are helpful. 

Abs Page

The Truth About Flat Abs

The Dreadful Plank

HOW TO GET THOSE WASHBOARD ABS EVERY WOMAN DREAMS OF: 

• The Bicycle exercise is the best move to target the rectus abdominis ( the "six pack") and the obliques (the waist). To do the bicycles correctly, follow these steps. 

1. Lie on the floor with your face up and lace your fingers behind your head. 
2. While you bring your legs in towards your chest, lift the shoulder blades off the ground.  (careful on the neck).
3. Straighten one leg out at a time while simultaneously turning the upper body to the right, bring the left elbow towards the right knee. 
4. Switch sides and begin cycle. 
5. Ideally you want to continue this for 20 reps. 

• The exercise ball is a great tool to help strengthen the abs. Here is how to do is right: 

1. Lie face-up with the ball resting on your lower back for support. 
2. Cross your arms over your chest. Or place behind your neck is painful. 
3. Lift your torso off the ball (make sure you are contacting those abs) while pulling the bottom of your ribcage toward your hips. 
4. As you curl up, make sure the ball does not roll. Keep the ball stable. 
5. Lower your back down carefully while supporting your neck, lean back and get a great stretch in the abs and repeat the cycle for 20 reps. 

• The Vertical Leg Crunch (one of my favs). Here is how to do it right:

1. Lie face up on the floor with legs extended straight above your hips. 
2. Contract the abs while you lift the shoulder blades off the floor, as though reaching your chest towards your feet. 
3. Keep legs in a fixed position and push your belly button into the ground. 
4. Lower your legs and repeat 20 reps. 

• Long Arm Crunch is ranked 6th in the ACE study and works the upper part of the abs. Here is how to do it right:

1. Lie on the ground with arms extended straight out behind the head with hands clasped, keep arms close to ears. 
2. Lift the shoulder blades off the floor. Make sure to keep arms near ears and CONTRACT, CONTRACT and CONTRACT. 
3. Lower and repeat 20 reps. 

• Reverse Crunch works the rectus abdominis- which is one long muscle. Here is how to do it right: 

1. Lie on the floor and place hands on the floor next to your body. 
2. Bring the knees in towards the chest at 90 degrees. I prefer my ankles being crossed, but if that is not comfortable you may just put feet side by side. 
3. Contact while you curl your hips above the floor, while reaching your legs up toward the ceiling. (it helps focusing on something on the ceiling). 
4. Lower and repeat 20 reps.