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30 Abdominal Exercises for Every Level of Fitness


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Added: 04/07/2005
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30 Abdominal Exercises - To Suit Every Level of Fitness



In this article we'll cover a range of abdominal exercises and routines. There's something for the complete beginner and even the most hardened "no pain - no gain" kind of fanatic!

I've also added some sport-specific abdominal exercises to give you an idea of how even core stability routines should be tailored to your event.

For now, here are the three sets of ab exercises in this article...

Abdominal Exercises For Toning And Firming
If your goal is to flatten your stomach and tone your midsection, these simple and effective ab exercises will help you do just that.

Abdominal Exercises for Athletic Performance
For athletes conditioning must be sport-specific. Use the guidelines and abdominal exercises in this section to build outstanding core strength for your sport.

Advanced Abdominal Exercises
If you're in search of those washboard abs here's something a bit more intense. These abdominal exercises are used by many professional bodybuilders.

Before you go any further it's important you read the Disclaimer

Back already? First up is...

Abdominal Exercises For Toning And Firming

If you are just beginning an exercise program or if you are on a weight loss program try these abdominal exercises. Start with the beginners routine and move on to the intermediate routine when you feel you neeed more of a challenge. They are simple, safe and effective. Done consistently they will help you firm and tone your stomach as well has helping to prevent low back pain...

Home Routine #1 - Abdominal Exercises For Beginners
Perform this routine of abdominal exercises 2-3 times a week leaving at least a days rest in between each workout. Start with 2 sets of 10-15 repetitions for each exercise. As you improve add an extra set and perform 20 repetitions.

1. Wrist ups
- Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.
- Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position.
- Tip: Imagine you have an apple under your chin. That's about the distance your chin should stay away from your chest during the movement.

2. Supermans
- Lie on your front with your arms stretched above your head (like superman)
- Raise your right arm and left leg about 6 inches off the ground (or as far as you comfortably can). Hold for 2 seconds and relax.
- Repeat with the opposite arm and leg.

3. Static contraction
- Lying flat on your back bend your knees to right angles.
- Contract your stomach muscles and try to push the small of your back into the floor.
- Hold for a count of 5 seconds remembering to breathe gently.
- Tip: Keep your neck and face relaxed. Many people have a tendency to force a lot of blood into their face when doing this exercise... not very pleasant when you come to get up!

After 4-6 weeks on this routine move onto...


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