Few exercises for abdominals

Looking for perfect abs, try these exercises:

• Boat sit
• Crunch
• Decline Crunch
• Exercise Ball Crunch
• Exercise Ball Crunch with Medicine Ball
• Hip Thrust
• Hip Thrust with Medicine Ball
• Overhead Medicine-Ball Throw
• Plank
• Reverse Crunch
• Side Plank
• Straight-Leg Raise
• Tuck Jump
• V-Twist
• Weighted Single-Leg Plank
• Weighted Plank
• Weighted Plank on BOSU
• Weighted V-Twist
  

Exercising to Lose Weight

Want to know about exercies to lose weight or burn 20 pound fat? Here they are:

• Back
  Pull-Down
  Seated Cable Row
  Bent-Over Barbell Row
  One-Arm Dumbbell Row
  T-Bar Row
  Machine Row
• Chest
  Flat Bench Press
  Push-Up
  Dumbbell Flye
  Incline Dumbbell Press
  Pec-Deck Flye
  Seated Machine Press
• Quads/Glutes
  Squat
  Stationary Lunge
  Walking Lunge
  Step-Up
  Leg Press
  Leg Extension
• Hamstrings
  Deadlift
  Romanian Deadlift
  Lying Leg Curl
  Flat-Bench Dumbbell Leg Curl
  Standing One-Leg Curl
  Seated Machine Hamstring Curl
• Abs
  Crunch
  Hip Thrust
  Oblique Crunch
  Cable Crunch
  Swiss Ball Crunch with Feet on Wall
  Vertical Bench Leg Raise
• Biceps
  EZ-Bar Preacher Curl
  Standing Barbell Curl
  Cable Hammer Curl (with Rope)
  Supinating Dumbbell Curl
  Incline Dumbbell Curl
  Machine Preacher Curl
• Triceps
  Dumbbell Kickback
  Pressdown
  Overhead Cable Extension
  Lying Triceps Extension
  Overhead Dumbbell Extension
  Close-Grip Bench Press
  Machine Dip
• Delts
  Military Press
  Arnold Press
  Dumbbell Lateral Raise
  Bent-Over Dumbbell Lateral Raise
  Machine Raise
  Machine Press
  Front Barbell Raise
  

Exercises for fabulous Abdominals

Getting started: Get your heart rate up and melt the flab that's covering your abs with this routine. Perform the exercises one right after the other, moving quickly from one to the next. This continuous movement will keep your body warm and working hard.

Exercise Ball Crunch
Lie back on an exercise ball so your torso is parallel to the floor, feet hip-width apart and knees bent 90 degrees. Press your lower back into the ball and place your hands lightly behind your head. Lift your shoulders while keeping your hips stationary. Squeeze your abs briefly at the top, then slowly return to the start position and repeat without bouncing or pausing. Be sure you crunch by flexing your spine, not your hips.

Exercise Ball Oblique Crunch
Lie back on an exercise ball, torso parallel to the floor, hands lightly behind your head. Lift your shoulders by contracting your abs, then twist your torso to aim your left shoulder toward your right knee. Hold briefly, return to the neutral crunched position, then slowly return to the start position. Alternate reps to each side.

Cable Crunch
Attach either a close-grip handle or a rope to a high-pulley cable. Facing the weight stac, step back 2-3 feet and kneel down, taking a firm grip with both hands in front of you and leaning forward slightly. Keep your lower body stationary as you contract your abs and aim your elbows toward your knees to curl your torso toward the floor. Squeeze your abs briefly, then slowly return to the start position.

Kick Out
Lie faceup on the floor with your knees and hips bent 90 degrees. Place your hands down by your sides and extend your legs straight out at about a 45 degree angle. Hold this position for a count, then slowly return to the start. Repeat for reps without letting your feet touch the floor.

Tip: Exercise balls come in a variety of sizes, but as a general rule of thumb, when you sit on a ball, your knees should be even with or slightly below your hips.

Crunches for Awesome Abdominals

If your are looking for an awesome abdominals, you can start with Crunches. Your abs are one of the easiest bodyparts to train at home, and this top-to-bottom routine takes only 15 minutes to complete. Perform each of the exercises 3-4 days a week, periodically swapping out these moves for other favorites and you should start noticing weight loss with these exercises:

• Crunch
  Lie faceup with your knees bent and feet flat on the floor, or bend your knees and bring your feet up in the air. Be sure your lower back is pressed firmly into the floor. Touch your hands behind your head and curl your upper chest toward your hips, lifting your shoulder blades off the floor. For a more advanced move, lift your feet and curl your knees toward your chest as your crunch your torso up. Squeeze your abs before lowering back to the start. As you become more advanced, increase the reps to 20-25. Correct technique should bring you to muscle failure. If you feel you can do more, you may need to tighten your form.
• Reverse Crunch
  Begin by lying faceup on the floor. Bend your knees, lift your legs 90 degrees from your hips and place your hands under your lower back. Contract through your lower abs to slowly curl your pelvis off the floor and toward your ribeage, holding for a moment at the top. Slowly lower your legs and hips back to the start position.
• Side-to-Side Crunch
  Start in the same position as the crunch. Support your head by placing your hands lightly behind it, then lift your head and shoulder blades off the floor. Hold this position and crunch to your right side to work your obliques, thinking of bringing your right elbow to your right hip while keeping your lower back pressed firmly against the floor. Repeat to the left side. Your abs will perform an isometric contraction as you hold your head and shoulder blades off the floor, putting the muscular stress on the obliques.