Best Ab Exercises

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Best Ab Exercises continued…

#4 Best ab exercises for upper and mid section abs
Machine Cable Crunches

This is one of the best ab exercises that help you to attain your six pack abs. Basically you will need a cable machine for you to get started. The best part of this abs exercise is that it allows you to increase the weight incrementally.

Starting position
First, get a cable rope and attach it to a universal cable machine. Adjust a light weight to the machine. Probably one or two stack for a start. Then hold the cable rope with both hands firmly and kneel about 3 feet away from the cable machine. The cable position should be in front of your forehead with both hands holding it. Your back should be straight and flat while tightening your torso. Inhale.

The action
Exhale gradually and slowly crunch down your upper body by focusing the contraction at your abs. Continue to curl your upper body down until your elbow are about to touch your both knees. Hold the position and contract your abdominal for 2 seconds. Make sure that you use your abs strength to curl your upper body instead of your arm strength. You arms should remain in front of your forehead.

Next, inhale and slowly curl back to the starting position while keeping constant tension on your abs muscle. This will be one repetition. Repeat 12 of this repetition for one set of exercise. Constantly increase the stack weight for every set.

Common mistake and tips
1. it’s important to focus on the contraction of your abs muscle when doing this exercise.
2. When you stay in the starting position, avoid hyper extending your lower back, keep your abs tight so that your position will be in a 45 degree angle from the ground.

#5 Best ab exercises using stability ball
Abdominal curl with stability ball

This is one of the most simple and effective exercise using stability ball to train abs. It basically concentrate your upper and mid section abs to the fullest.

Starting position
First, lie on the stability ball and make sure that your lower back is in touch with the ball with no gap in between. Your body should be parallel to the floor and knees are 90 degree angle off the floor. Next cup your hands behind your ears.

The action
In a control manner; slowly lift your shoulder upwards without bending your hips. This action should takes around 3 seconds
Next, return back to the starting position slowly. This action should take another 3 seconds. This will be one complete repetition
Repeat it for at least 12 times per set. Make sure that you can feel your abs vibrating by the end of each set.

Common mistake and tips
The most common mistake of this exercise is that people tends to rush through the workout. To get the best effect, we need to do it in a control manner slowly. 

Implementing all the best ab exercises into your workout regime

All of the above abs exercises are the best among others. So all you need is to concentrate on these abs exercises for the best effect. Implementing the 5 best abs exercises into your weekly regime can get you the best result.
As the above five best ab exercises targets on different abs section, you can easily implement them into your workout regime. For example:

Day 1 - Reverse Crunches on bench + abdominal curl with stability ball
Day 2 - Rest
Day 3 - Decline Oblique crunches + alternating superman
Day 4 - Machine Cable Crunches
Day 5 - Rest
Day 6 - Reverse Crunches on bench + alternating superman
Day 7 - Rest

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