Workout Wednesday – Flat on Your Back Abs

by DavalosMcCormack on May 25, 2010

I love the cover of Men’s Health magazine. Every month it promises to show you the workout secrets of some athletic or movie superstar. Offer tips to boost your sex life. And of course, the ever popular ever present tips on how to get six pack abs – often in just four minutes a day with three easy tips. It’s as reliable a feature as a quiz in Cosmopolitan magazine on how to tell if he really likes you.

Now, there is no easy way to rock hard abs. First of all, if you want abs that everyone else can see you are going to have to lose some serious body fat because even a great set of stomach muscles is invisible if you have a protective layer of fat over them.

Secondly, the real importance of having great abs is not just that they look cool – which of course they do – it’s that they support everything else you do. Most importantly they help protect your back from injury – and if you’ve ever screwed up your back you know how much you want to avoid that again.

So here are a few simple ab strengthening exercises you can do, lying on the ground. They’re simple. You can do them anywhere. And they really work.

“>Alternative Leg and Arm Raises

Start by laying on your stomach with arms and legs outstretched.

  • Simultaneously lift the right arm and the left leg from the floor and try to hold both up for about 3 to 5 seconds.
  • Lower your arm and leg and slowly and then simultaneously lift your left arm and right leg – again holding for 3 to¬†5 seconds.
  • This is not as easy as it sounds so ease into it, doing just a few repetitions at first but building up as you get more comfortable with the technique and you develop stronger muscles.

“>The Bicycle

This one is also done lying down;

  • Start out by lying on your back with your knees bent at a 90 degree angle and your shoulder blades off the floor.
  • Your arms should be bent with your hands clasped together behind your head, supporting your head. Be careful at this point not to pull or push on your head in the exercise as that can strain the neck.
  • Touch your right knee and left elbow together while straightening the left leg.
  • Straighten the right leg and bring the left leg and right elbow together.
  • Repeat for 10 – 15 times each side at first. As you get more experienced you can increase the number of repetitions.


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