• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
Daily Vitamina

Daily Vitamina

Bilingual Health News

  • Health Conditions
  • Healthy Living
  • Food
  • Weight Loss
  • Fitness
Home / Food / Fitness / 8 Easy Exercises For Sexy Abs

8 Easy Exercises For Sexy Abs

If your goal is to leave some of your mid-section behind, we applaud you! It really is one of the best things you can do for your health. Can you really get fab abs this year? If by fab you mean a stomach that’s tighter, more toned, and slimmer — yes you can.

Start easy with ab exercises, which can leave you in a world of hurt if you do too many too soon. Over time, you’ll want to aim for 15-20 repetitions for most of these, with 3-5 sets.

Crunch. The ab exercise that all other ab exercises are measured against is the simple crunch. To perform the tried-and-true crunch, lie on your back, knees bent, feet on floor, hands supporting your neck, and slowly crunch up enough to get your shoulders off the floor. Want to make them tougher? Lift your feet in the air, knees at 90 degrees, and pull knees to chest as you crunch up.

The plank. There are a couple ways to perform the plank. For the American Council on Exercise’s version, lay belly-down on the floor, resting your upper body on forearms that are flat against the floor. Without arching your back, slowly lift your torso from the ground. Hold the position for five seconds, then lower yourself back to your starting position.

Bicycle maneuver. To do the bicycle maneuver, start prone on the floor, lower back pressed to the ground, hands under your neck. Bring your knees up to about 45 degrees and slowly pedal. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep your breathing relaxed.

Captain’s chair. Sitting in a chair, press your back against the chair’s back. Stabilize yourself by holding the chair’s handrests, then slowly lift your knees toward your chest, then return them to the starting position, keeping the motion controlled and deliberate through the whole exercise.

Back extensions. Back extensions can be done on the floor or with a Roman chair at the gym. To do the floor version, lie facedown on the floor, arms straight out in front of you, palm down, legs behind you. Slowly lift your right arm and left leg off the floor, hold them for several seconds an inch or two off the ground, then lower and repeat with the opposite arm and leg.

Crunches on an exercise ball. Sit on an exercise ball, feet flat on the floor. Let the ball roll back until you’re lying on it, thighs and torso parallel to the floor. Cross your arms over your chest and tuck your chin. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider. Want to challenge the obliques (the muscles either side of your abs)? Make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

Vertical leg crunches. Lie on the floor, lower back pressed to the ground, hands behind your head. Extend your legs straight up, crossed at the ankles, slightly bent at the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction, and exhale as you contract upward, inhale as you return to the starting position.

Reverse crunches. Lie on the floor, lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides — whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground, knees bent, until your calves are parallel to the floor. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

 

February 14, 2013 by Vanessa Cortes, Staff Writer

Read Next Article

The Latest In Fitness

Daily Half-Hour Walk Can Greatly Boost Survival After Stroke

After a stroke, survivors can greatly increase their odds for many more years of life through activities as easy as a half-hour's stroll each day, new research shows. The nearly five-year-long Canadian study found that stroke survivors who walked or [Read More...] about Daily Half-Hour Walk Can Greatly Boost Survival After Stroke

Go Beyond Pushups For Your Pecs

If you're looking for simple yet effective exercises to work chest muscles, put the pec press and pec fly on your list. Both also target the shoulder muscles, and the press works the triceps of the upper arm. For the [Read More...] about Go Beyond Pushups For Your Pecs
LUNGES

Wearing a Mask Won’t Ruin Your Workout, Study Shows

You're about to hop on an exercise bike and peddle your heart out, but will having to wear a face mask make it harder to breathe while you work out? Not according to new research that suggests healthy people can [Read More...] about Wearing a Mask Won’t Ruin Your Workout, Study Shows

Rihanna: The Healthy “Thick” Weight Plan

For the past few years, fans have flocked to social media and celebrated the newer, "thicker" Rihanna as she has visibly put on weight. And it looks like she's put it on in all the right places. Rihanna was asked [Read More...] about Rihanna: The Healthy “Thick” Weight Plan

Michael B. Jordan Named ‘Sexiest Man Alive’: “You Just Have to Believe in Yourself”

(Photo by Paras Griffin/Getty Images for BET) What makes a man sexy? His eyes? His body? His swag? Whatever it is, actor Michael B. Jordan clearly has it all. As the 33-year-old has grown over the years, the number of [Read More...] about Michael B. Jordan Named ‘Sexiest Man Alive’: “You Just Have to Believe in Yourself”

Los Estadounidenses Están Pasando Incluso Más Tiempo Sentados

En los últimos años, en Estados Unidos abundan las personas sedentarias, reporta un estudio reciente. El tiempo que las personas pasan sentadas en realidad aumentó después de la publicación inicial de las Directrices de Actividad Física para los Estadounidenses del [Read More...] about Los Estadounidenses Están Pasando Incluso Más Tiempo Sentados

Primary Sidebar

Popular Posts

  • AHA News: Silent Heart Attacks All Too Common, and Often OverlookedAHA News: Silent Heart Attacks All Too Common, and…
  • Migraines? Get Moving: Exercise Can Help Curb AttacksMigraines? Get Moving: Exercise Can Help Curb Attacks
  • An Insider’s Guide To Cut Costs on Prescription DrugsAn Insider’s Guide To Cut Costs on Prescription Drugs
  • Bedroom Light at Night Might Boost Women's WeightBedroom Light at Night Might Boost Women’s Weight
  • Often Feel Bloated? One Ingredient May Be To BlameOften Feel Bloated? One Ingredient May Be To Blame

Copyright © 2023, BlackDoctor, Inc. All rights reserved.