How should i work my abs without any equipment?!
Question: I guess abs meaning stomach, a lot of my fat is in my chest area, abdominal (ab) are, whatever. I don't have any equipment to work with because i dont have enough and my parents are lazy (seriously, they want a reason for anything I ask them to buy for me, I asked them for a really nice ab lounger which was under 200 dollars and they said no, and we CAN afford it). Anyway, I'm willing to put in the time I am NOT gonna be lazy anymore I am a VERY hard worker. Even if it means waking up at 5 to do exercises then starting my day at 6 and leaving at 7. Now, to the question. What exact exercise should I do? How long? How many? How exactly do I perform the exercise? O don't even know what crunches and reverse crunches are.
Answers: I guess abs meaning stomach, a lot of my fat is in my chest area, abdominal (ab) are, whatever. I don't have any equipment to work with because i dont have enough and my parents are lazy (seriously, they want a reason for anything I ask them to buy for me, I asked them for a really nice ab lounger which was under 200 dollars and they said no, and we CAN afford it). Anyway, I'm willing to put in the time I am NOT gonna be lazy anymore I am a VERY hard worker. Even if it means waking up at 5 to do exercises then starting my day at 6 and leaving at 7. Now, to the question. What exact exercise should I do? How long? How many? How exactly do I perform the exercise? O don't even know what crunches and reverse crunches are.
1. Bicycle
The bicycle was ranked as the best ab exercise by the Amercian Council on Exercise because it uses every muscle in your abs to create a strong, lean torso. Make sure you pull your abs in (draw your navel towards your spine) and keep them contracted throughout the movement to protect your back. Don't hold your breath and go slowly so you can really feel it! Do 10-16 reps.
2. The Plank
The plank is another great exercise that challenges your Transverse Abdominis as well as the muscles of your back. You can do this move on your elbows or on your hands. Position yourself as though you're about to do a pushup and hold that pose, making sure your body is in one long, straight line from head to toes. Don't let your belly sag and keep your neck straight. Hold as long as you can!
More: Core Strength
3. Crunches on the Ball
Unless you live under a rock, you probably know that using an exercise ball provides for a very challenging ab workout. Instead of doing crunches on the floor, lie on an exercise ball. You'll challenge your abs in a whole new way while also working other muscles in your body like your legs and butt. Make sure you don't pull on your neck and roll forward a bit if the move is too difficult.
More: Ball Crunch
4. Reverse Crunch
The reverse crunch is great for working your obliques and it helps you target the lower portion of your abs as well. There are many ways to do reverse crunches, but one of the best is to put an exercise ball under your knees. Make sure you contract your abs and use them to lift your hips off the floor. It's a very small movement and you shouldn't swing or use momentum.
More: Reverse Crunch
5. Ab Slide
This exercise also challenges the abs in a different way, but it's an advanced exercise so pay close attention to your back. The movement involves rolling or sliding your hands out, using your abs and back to keep your body straight and then contracting them to pull back in. You can use anything from a Torso Track or Ab Wheel to a couple of pieces of cardboard for this movement.
Also, if you really want to lose fat in that area you will have to do cardio-I would suggest jump roping for 20 minutes 4-6 days a week.
Hope this helps! :)
Some grocery stores sell old dvds in a bargain bin, and sometimes there are exercise dvds...
There must be some books/dvds at a local library -- photocopy some pages and do the exercises on your own at home.
Can you convince your folks to spring about $165 for Hip Hop Abs video -- it has lots of good reviews on the Internet -- you could print out a few reviews and show them the website if they haven't seen the infomercial on TV. (I just ordered it myself!)
But I doubt just focussing on stomach exercises isn't enough. Would they consider a gym membership for you? Or if there is a local community center, you might get free or very cheap exercise classes on weekends...
Fast-paced walking in 3 x 10 minute bursts is free! It helps keep you fit all over. As does swimming. Also, I suggest you eat more veggies, have meatless mondays and eat fish once a week (instead of meat).
Always consult a licensed doctor before starting any new exercise program or diet. Good luck!