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How To Get Six Pack Abs Without Doing Crunches Try These 12 Ab-Toning Exercises To Help Reveal Your Six Pack Abs — And Thy Don’t Include Crunches Do you believe doing crunches will reveal your abs? If you do, how long have you been doing them and have you been able to achieve your goals for a well-toned body with eye-catching six pack abs? I bet many of you have not been able to reach their goals yet in spite of many attempts. This is because for many of us, doing crunches may never help us get six pack abs, in spite of going through many boring routines of crunches. If you fall into the above category, then it’s time to try some new workout routines to move you closer towards your fitness goals. Step into a new workout regimen with these ab-toning exercises to help you reveal your six pack abs. The well-toned body of your dreams will not be far away with these fat burning exercises Lying Overhead Reach Work your shoulders and your abs with this exercise. - Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Raise your arms toward the ceiling, keeping the elbow joint slightly bent. - Reach your arms overhead, bringing the dumbbells back to tap them on the floor behind your head. Do not let your back arch away from the floor as your lower the weights. - Raise your arms back to the starting position to complete one rep. - Do 15 reps to complete a set. Use 2 – 5kg weights. Ball Pass Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling. On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs. Then lower your arms and legs toward the floor away from each other. Bring them back together, transferring the ball back to your hands. Continue like this, completing 10 to 20 reps. Tabletop to Reverse Pike - Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. - Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Lower your head behind you to increase the stretch in your chest and neck. - Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try to keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position. - Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. This exercise not only tones the arms, but will get your mid abs burning. Seated Russian Twist Sit on the ground with your knees bent and your heels about a foot from your bum. Lean slightly back without rounding your spine at all. Hold a weight or a medicine ball just below your chest. Keep the weight close you and progress by moving weight further away from your body. Pull your navel to your spine and twist slowly to the left. This completes one rep. Do 16 full rotations. Flutter Kicks With Resistance Band - Sit on a mat or carpeted floor. Loop one handle of the resistance band on either foot. Hold on to the middle of the tube with both hands and lie on your back. - Draw your navel toward your spine and press your low spine into the floor to protect your lower back, then lift both legs up so they are almost pointing straight up toward the ceiling. - Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly and point your toes. Each time your right foot lowers down counts as one set. Complete 10 to 15 sets. - To make this move more difficult, lower your legs so they are about six to 10 inches above the floor. Make sure to keep your abs scooped when you work with your legs close to the ground. Scissor your legs for another 10 to 15 sets. This is a great low ab exercise. Elbow Plank Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position. Start face down on the floor resting on your forearms and knees. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. Contract your abdominals to keep yourself up and prevent your booty from sticking up. Keep your back flat — don’t let it droop or you’ll be defeating the purpose. Picture your body as a long straight board, or plank. Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger. Repeat three times. Pilates Corkscrew - Lie on your back, and pull your knees into your chest. Reach your legs up to the ceiling, and tightly squeeze them together, focusing on connecting your inner thighs. - Reach the legs over to the right, allowing the hips to lift away from the floor. - Reach the legs back to center but still engaged, ensuring that the lower back remains on the floor. - Reach the legs over to the left, grounding the shoulders and allowing the hips to move first, the rib cage if possible next. Pull the legs back up in toward the body. This counts as one rep. - Repeat 10 times. This classic Pilates moves strengthen your obliques, core, and legs, while stretching your hips away from your ribs. Plank and Rotate Twisting in a plank position fires up the core and works those love handles. - Begin in a plank position holding a five-pound dumbbell in each hand, keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance. - Lift your left hand to the ceiling, twisting through your entire torso. Your pelvis will rotate, but keep it level. - Bring your left hand back to the floor, and repeat this action on the other side to complete one rep. - Do 10 to 15 reps to complete a set. Use 2 – 4kg dumbbells. Scissor Abs Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground. Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you’re still not feeling it). Ball Pike to Plank Make sure the ball is sized to your body; you should be able to sit on the ball with 90-degree angles at your hips and knees. Start in a plank position with your hands directly under your shoulders and your shins on the ball. Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line. On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air. Your toes will move onto top of ball and your back will become perpendicular to the floor like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine. Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders. Do 10 reps for two to three sets. Alternating Two-Point Plank Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis. Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds. It’s harder than you think! Return to plank, then switch sides lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep. Do two to three sets of 10 reps each. Kettlebell Windmill - Begin standing with your feet slightly wider than hip distance apart. - Rotate your left toes outward and raise your right arm above your head, keeping your eyes trained on the weight. - Shift your hips to the right. Don’t let your pelvis swing behind you as you move into the sassy position. - As you shift your hips right, your weight will shift to the right, too. You should feel about 60 percent of your weight in your right foot. - Lower your torso toward the floor, so the kettlebell hovers just off the floor. - Keep your body as flat as possible, with the ankles, hips, and shoulders in one plane. This position feels a lot like a tight Triangle pose in yoga. - Keep your torso still as you bring your left hand to your left shoulder in a biceps curl. - Keeping your left arm bent and your right arm pointing to the ceiling, come to standing position. Imagine your waist doing all the work to move your torso upright. - Shift your pelvis back to center once again to distribute your weight evenly between both feet. - Complete the rep by bringing your left arm overhead, working your shoulder. Lower your left arm down to return to starting position, and repeat. - Do three sets of eight to 10 reps on each side. Follow our step-by-step tutorial of the windmill to learn the subtleties of the exercise. Don’t worry if you don’t have kettlebells — you can use dumbbells, too. Source: POPSUGAR Studios
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5 Vežbi sa pilates loptom - Uz pomoć pilates lopte možete lepo oblikovati telo i mišiće. Uz to, vežbanje na njoj je veoma popularno, a prvenstveno zato što je zabavno. Ovaj vid vežbe ne samo da dodatno aktivira I jača mišiće, već dodatno poboljšava izdržljivost, koordinaciju, fleksibilnost, I čini da vežbanje bude opuštajuće. Pilates lopta je odlična kako za smanjenje bola u leđima, tako I za bolje držanje tela. Stoga, kad god imate mogućnost, zamenite stolicu loptom I sedite na nju. To će vaše telo držati u pravilnom I uspravnom položaju, a vi ćete (nesvesno) podupirati mišiće u centralnom delu tela I u leđima. A da biste osetili efekte vežbanja pilates loptom, u nastavku teksta je opisano 5 najboljih vežbi uz ovaj fitnes rekvizit. Vežba 1 – Lezite na pod, ruke držite pored tela, a nogama se oslanjajte na loptu. Zategnite telo i podignite kukove od poda. Koncentrišite se kako biste održali stabilnost. Lopta će “pokušati” da vam se izmakne, ali ne dozvolite joj. Zatim polako kukove spuštajte na pod. Ovu vežbu ponovite bar 10 puta. Vežba 2 – Ponovo lezite na pod i savijte noge tako da vam kolena budu iznad kukova, a stopala stavite na loptu. U ovoj vežbi vi treba da se dižete, a lopta da ostane na mestu. Zategnite mišiće nogu i stomaka i podignite kukove najviše što možete. Zatim se vratite u početni položaj. Vežbu ponovite 4-5 puta. Vežba 3 – Lezite na pod, ispružite noge, a loptu držite takođe ispruženim rukama iznad glave. Polako podižite gornji deo tela i naginjite se napred prema nogama koliko god možete. Ovu vežbu ponovite 7 puta. Vežba 4 – Lezite na pod, povucite kolena ka grudima, a ramena i vrat podignite od poda. Loptu držite iznad nogu. Zatim, istovremeno počnite noge da ispružate napred, a ruke da povlačite nazad, sve dok ne dođu u dijagonalu. Ponovite 7 puta. Vežba 5 – Lezite na pod, povucite kolena ka grudima, a ramena i vrat podignite od poda. Loptu držite iznad nogu. Ispružite desnu nogu napred, tako da sa podom formira ugao od 45o. Dok ste u ovoj poziciji, prebacite loptu na levu stranu koliko god možete bliže podu, ali bez da ga dodirnete. Zatim se sa loptom krećite u desnu stranu, a istovremeno savijte desnu nogu, a levu ispružite napred. Vežbu ponovite 8 puta.