Carrying Out Successful Ab Crunches Program

I have been repeatedly pointing out on this site that a good exercising plan alone is not enough to have a slimmer waistline. Combining with this program your altered diet plan would make it possible for you to achieve your goal.

In order to get a six pack, you must lessen your body fat around 10% or less.

As mentioned before in another article, it is not possible to be skinny and have a flabby stomach only. The fat is all around your body, and you have to burn the fat from all areas.

It is also not possible to take a high caloric diet, and go for a few crunches at the end of the day, to reduce the fat consumption during the day.

To make the crunches more effective, you'll have to change your eating habits too, that is less fat and much proteins.

While doing work outs, always remember to take short duration rests in between the ab crunches sets. And make sure that they are not done in large quantities and without intervals.

The exercises shown below would help toning your abdominal muscles and the area around your tummy. If you want to get a solid six pack, I would highly recommend Mike Geary's The Truth About Six Pack Abs.

In this book you would find a complete comprehensive guide to the proper ab exercises, inclusive of illustrated work outs, along with meal suggestions.

The Most Basic Crunch

The upper part of the stomach and abs works in this basic exercise.

1. Lie flat on your back
2. Cross your hands on your chest and shoulders and bend your knees. (Remember to bend your knees in order to support your lower back). It is also important to note that commonly the hands, placed behind the head are considered to be an ideal position. But actually it can be strenuous for the neck, as it usually happens that in case of tiredness, the person pulls on his neck, (instead of abs) putting all the strain on the neck.
3. Press your lower back on the floor and try to raise yourself slowly using your abs. when you reach the top of the crunch, exhale, and slowly lower down your back while inhaling.
4. Repeat the above 20-25 times with a 90 seconds rest afterwards. Repeat again 2-3 more sets with 90 seconds rest in between each set, and this work out is sufficient for the whole day.

The purpose is to work the quality exercise. that is why the number of sets has been lower. You might be able to go for 500 crunches a day, but it will make your body lethargic and you might not be able to perform this work out as briskly as you would perform in lesser sets.

Focusing on your muscle movement is also important. You should feel your muscles are working. If not, then the crunches you are doing are not being performed correctly.

If you feel tiredness in your neck or feel it more worked out than the abs, you are not carrying out the exercise correctly.

The Reverse Crunch

By doing this exercise, the lower portion of your abdomen works.

1. Lie flat on your back. Slightly bend your knees when you lift your legs in the air and cross your ankles.
2. Your arms should be at a resting position by your sides.
3. Keep your back straight and bring your head to a resting position.
4. Raise your hips slowly off the floor. (About 2 inches). Try keeping firm in this position without rolling backwards and forth.
5. While holding this position for 2-3 seconds, squeeze your abdominal muscles, still lying straight.
6. Bring your hips down on the floor slowly and repeat again.
7. Take a 90 second rest. And repeat for 3 more times. You must feel your lower abs muscles working.

Do You Require More Exercises?

I receive a number of emails asking me for more exercising ideas in addition to ab crunches. The following site, workoutpass.com, is the answer to your questions. Here, for your membership fee, you'll gain access to log on more than 40 sites and hundreds of work out programs

You make a choice for the workout you require, i.e. legs, arms etc and you'll receive the details along with online videos, showing you how to perform the exercises. This site is really helpful and excellent.