The best positions Ab Exercise

The best ab exercise position, you canmake is one that can be done anywhere and does not require much movement, especially if you're not in the best of shape. You do not have to buy a gym membership or instruction manual to get abs in shape with the five best ab exercises: the plank prone, the passage-way, the snake, to lift the opposite arm and leg, as well as abdominal hold.

In prone plank

Assume a push-up position, with your hands flat on the floor, arms extended, elbows locked and toes touching the floor. Your body should be off the ground at least 30 seconds when you first this year, according to the magazine "Fitness". Works to be able to hold the pose as much as a minute before resting finally complete the exercise with one hand at a time, alternating them to work the abdominal muscles and the obliques also.

Single straight leg

Another exercise is the best ab-way stretch. Lying on your back with your knees bent. Raise your upper body and head slightly off the floor, pushing your chin toward your chest as you inhale and pull your left leg toward you. Place your left hand on your ankle leg raised, his right hand on the knee of the leg. Then lift your right leg to walk about 45 degrees. In a continuous flow, lower left leg and follow the same procedure with your right leg, breathing in as you lift it, putting his hands in the corresponding places on this leg, too. Complete 5 to 10 repetitions for each leg based on their capacity.

The Cobra

Although technically a stretch, the snake also works your abs. place your palms and body viradom down on the floor, palms down the side of his chest. Raise your upper body (shoulders, chest) and head off the floor. Press your shoulder blades together and down your back. Count to two and then lower his body into the initial position. Repeat the exercise eight to 10 times.

Beside arm and leg Raise

Get on all fours on the floor, knees under hips, wrists shoulders. Raise and outstretch his left arm until it is shoulder height. Outstretch and raise your right leg to hip level. Pressed for two reasons. Stretch your fingers forward and push your heel back. Switch arms and legs and repeat. Complete 15 to 20 reps total as you switch arms and legs.

Gripping abdominal

Sit in a straight, straight-backed on the edge of a chair, place your palms on the chair and wrap your fingers around the edge of the chair in front. Tighten your abs, lift your toes a couple of inches and lift your buttocks off the chair. Maintain approximately five to 10 seconds and then bend down. Repeat the exercise until a minute.