How to exercise abs

1. Aerial Boarding: Lie on your back on the floor with your lower back pressed against the floor. Place your hands on the side of your head and open your arms. Lift your legs up and slowly perform a bicycle boarding maneuver. Exhale, lift your upper body and touch your left knee with your right elbow, hold the position for 2 seconds, and then return to your original position. Touch your right knee with your left elbow, hold for 2 seconds, and slowly return to the starting position. 2. Exercise ball curls: Lie flat on the exercise ball, feet flat on the ground, hands on the side of the head, arms open. Exhale, contract your abs and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. For balance, spread your feet more apart. If you increase the difficulty, you can do both feet together. 3. Leg curls: Lie on your back on the floor with your lower back pressed against the floor. Place your hands on the side of your head and open your arms. Lift your legs up to 90 degrees from your upper body, cross your legs and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body without lifting your lower back off the floor, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly closed to the chest. 4. Reverse curls: Lie on your back on the floor with your lower back pressed against the ground, hands on both sides of your torso, legs lifted up to 90 degrees from your upper body, legs crossed, knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, lift your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position. 5. Traditional curls: Lie on your back on the floor with your lower back pressed against the ground. Place your hands on the side of your head and open your arms. Keep your legs flat on the floor and bend your knees. Tuck your chin towards your chest, contract your abdominal muscles, exhale and lift your upper body without lifting your lower back off the floor, hold for 2 seconds, then slowly return to the starting position. The aerial ascent was found to be the most effective exercise for toning the rectus abdominis through electromyograph (EMG) testing. Second on the list were leg lifts curls and third were exercise ball curls. Studies have shown that the abs produce the most activity when a type of exercise requires constant stabilization and body rotation of the abs. Because of the need to control balance in an unstable environment, the exercise ball curl requires more muscle contraction and control than the traditional curl when performing a curl workout. In fact for best results it is advisable to try and perform a number of different exercises on a regular basis as this works different muscles and is less likely to cause boredom. Regardless of which exercises you choose, training and strengthening your abs takes time and patience. Remember that the goal of abs training is muscular endurance, not muscle building and strength. Finally, remember to stretch your muscles after your workout.