Abdominal Exercises for Men

The abdomen is undoubtedly a problem area for many people, especially for men. If you want to get rid of that beer belly and now wants to walk around with a six-pack, read on.

The abdominal exercises can be divided into three groups based on the portion of the body that is being trained. There are upper abdominal exercises, abdominal exercises and low-oblique abdominal exercises.

Upper abdominal exercises

Several crunches fall under this category.

Basic crunch: Lie on your back on the floor with knees bent. Place your hands behind your neck and pull your shoulders and your upper body slowly. Hold this position for a while fixed before returning to the starting position. Repeat this 15 to 20 times.

Butterfly crunch :: This is in fact the basic crunch, but now you hit you up with both knees to one side of the ground. Make sure the feet touch each other during the exercise. Repeat this 15 to 20 times.

Supported Crunch: This is a variation of the basic crunch but now you put your legs on a carrier. The legs are bent at the knees in a right angle. Repeat this 15 to 20 times.

Stretch Arm Crunch: Also this variation is based on the basic crunch, the position of the legs is the same here as in the basic crunch. Keep the arms are above your head instead of your neck. Do the exercise now in the same way as the basic crunch. Repeat this 15 to 20 times.

Lower abdominal exercises

Pelvic thrust: Go with your knees bent lie on your back. Put your feet about 15 inches apart. Push your pelvis up and hold this position for a while. Repeat this 15 to 20 times.

Pelvic curl: Stand with your back on the ground again. Lift your feet to the floor, they make a right angle. Bend the pelvis inward by turning. The hips This exercise is good for exercising obliques. Repeat this 15 to 20 times.

Oblique abdominal exercises

Hip twist: For this exercise you need a wooden stick. Sit on the floor with your legs spread set. Keep a wooden stick with both hands behind your head. Turn slowly to the left and hold this position for a while solid. Return to the original position and repeat the exercise, but now bend to the right. Repeat this 15 to 20 times. This exercise is great for getting rid of excess fat on the hips and legs.

Hip raise: Lie on your side on the floor. Slowly lift your hips so that your body is fully supported by your feet and elbows. Make sure all the time that you do not bend your hips. Hold this position for a while and repeat the exercise 15 to 20 times. After some practice you can get the positities last longer and you can increase the effectiveness of the exercises.

The exercises described above are easy to perform. Most are familiar with fitness enthusiasts. Be consistent and you will notice how quickly you will see results.

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