Vertical leg crunch
To perform the exercise you should lie flat on the floor and press your lower back to the ground. Put your hands behind your head for support. Extend your legs straight up in the air. They should be crossed at the ankles and a knee should be slightly bent. Lift your torso toward your knees and contract your abs. It is necessary that the chin is kept off your chest while your muscles are contracting. Exhale as you contract upward; inhale as you return to the starting position. Reverse crunch
Lie flat on the floor and press your lower back to the ground. You hands can be beside your head or you can extend them out flat to your sides- choose the position which is the most comfortable for you. Cross your fee at the ankles and raise your feet to the point so your knees could create a 90-degree angle. When you reach this position, you need to press your lower back on the floor as you contract your abdominal muscles. Your hips should rotate a bit and during each contraction your legs will reach toward the ceiling. Exhale as you contract; inhale as you return to the starting position. Traditional crunch
You need to lie on your back, bent your knees and keep your feet flat on the floor in front of you. Do the exercise on the exercise mat rather than hard floor in order to avoid back strain. Position your feet hip distance apart. You hands should be placed behind your head and tuck your thumbs behind your ears. Hold elbows slightly out to the sides; your chin should point upward. Curl up and forward raising your head neck and shoulder blades off the floor. It is crucial to avoid pulling your head forward with your hands. It is crucial to keep a fists distance between your chin and chest in order to work your abs and also avoid neck strain. Hold the position at the top of the movement and tighten your abs. Then lower your head, neck and shoulder blades slowly as you inhale and return to starting position. It is important to keep the knees bent and back straight during the exercise. In gyms all around the world, a lot of people spend a lot of hours in order to build great abs. However due to genetic characteristics women may find it much more difficult to develop the desired sleek and shapely ab muscles. Another important factor in creating fantastic abs is to control your caloric intake. In order to bring out the ab muscles, it is required to lose 1-2 pounds per week. Between 6-8 weeks from now, you will be able to achieve great abs. Having strong abs is very beneficial: they improve balance, prevent lower back injuries and promote good posture. Regular abdominal workouts (10-15 min, 4-5x per week) performed correctly are not useful just for physical well being, but also for aesthetics. It is also very important to keep track of your abs exercises in your workout journal to determine which exercises work best for you and give you the most effective results. There are dozens of ab exercises which can help women maintain good posture, alleviate lower back pain, and improve your athletic performance.
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