5 Great Stomach Exercises

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5 Great Stomach Exercises

Who doesn't want a flat stomach? the majority of people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

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Below are the great five variations of Stomach exercises as ranked by the study:

The Bicycle Exercise :

the best way to address the six pack and obliques. To do this: 
  • Lie on your mat and place your hands behind your head, supporting it lightly with your fingers. 
  • Bring your knees toward your chest and lift the shoulder blades off the floor without pulling on the neck. 
  • Turn left, bringing the right elbow towards the left knee, straighten the other leg. 
  • Switch sides, bringing the left elbow towards the right knee. 
  • Continue alternating sides in a move to "pedal" for 1-3 sets of 13-17 repetitions.
The Bicycle Exercise

Chair Leg Raise :

The captain's chair is a training framework that allows you to do hanging leg raises. There are two arms of the chair on each side to support the weight of your body as you lift the legs that are either bent or straight. Doing a straight leg raise in the captain's chair is much more difficult and is something you have to work up to completion.
 to do this right you should follow this steps:

  • Do not let your back arch as you exercise.
  • Do not swing your legs. Lift them.
  • Make sure your movements are slow and controlled. Your movements should come from your ab region, not your upper body.
video by Danny Navar


Gym ball crunch :

Sit on the Gym ball. lie back on the ball and relax with your hands behind your head and knees and hips bent. Hyperextension gently contour of the ball. Hold plate behind neck or on chest with both hands or use no weight.

watch this exercise in this video with Scott Herman

The Super-Plank :

You want to upgrade your plank without moving? it is simple bring your elbows forward and closer. Bring your heels together, and make sure your body is in a perfectly straight line. Now hang your core and glutes as hard as possible. and you done: do this for 20 seconds if you can, you have done your training six times more efficient.

step 1. Hand walkout: 

The Super-Plank
Bend your hips 
so your hands and feet are closer to the ground.

step 2. Hand walkout:

The Super-Plank
With feet rooted in place, slowly walk your hands forward until your body forms a straight line from head to heels, then return to starting position.

Bench Leg Crunch:

This is another effective exercise for the Stomach and the oblique method. It is similar to a regular crunch, but the legs are up, forcing to use your abs to do all the work and adding intensity exercise.
  • lie on a flat bench or a table, gripping the other end behind your head for support.
  • extend the legs straight up with knees crossed until they are almost vertical.
  • Lower and repeat for 1-3 sets of 13-17 reps.

Bench Leg Crunch

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Sources for this article include:
exercise.about.com/od/weightloss/u/weightlossbasics.htm
www.mensfitness.co.uk/exercises/abs-workout/172/bench-leg-raise

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