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Abdominal exercises firm the stomach and increase the strength of the back. Thigh exercises are very useful to tone the thighs and for muscles like the quadriceps, hamstrings and adductors. Three... |
Abdominal exercises firm the stomach and increase the strength of the back. Thigh exercises are very useful to tone the thighs and for muscles like the quadriceps, hamstrings and adductors.
Three best abdominal exercises
The first exercise is the Bicycle Maneuver. In this, the person has to lie flat on the carpet. The lower back must touch the floor. The knees must be brought upwards by a 45 degrees angle and moved in a bicycle pedal motion. The hands must be placed near the head. The left elbow must touch the right knee and vice versa. Breathing must be even. The second exercise is the Captain’s Chair. Sit on gym equipment and the legs must be suspended downwards. The knees must be lifted in the direction of the chest and returned to the starting position. The third exercise is the Exercise Ball. The person has to sit on the ball and his feet must be flat on the ground. Now, the thighs and torso must be parallel to the floor. Then the torso must be raised by 45 degrees after contracting the abdominals. For the oblique muscles, the feet must be close to each other.
Abdominal exercises as per muscle
The rectus abdominus is the long and flat muscle that can be located at the front of the abdomen. The obliques are the long and flat muscles that exist at the side of the abdomen at an angle. The exercises to strengthen the rectus abdominus are – Bicycle maneuver, Captain’s Chair, Crunches on exercise ball, Vertical leg crunch, Torso Track, Long arm crunch, Reverse crunch, Crunch with heel push, Ab Roller, Hover, Traditional crunch, Exercise tubing pull, Ab Rocker. The exercises to strengthen the obliques are – Captain’s chair, Bicycle maneuver, Reverse crunch, Hover, Vertical leg crunch, Crunch on exercise ball, Torso Track, Crunch with heel push, Long arm crunch, Ab Roller, Traditional crunch, Exercise tubing pull, Ab Rocker. As per the American Council on Exercise, the Bicycle Maneuver is the most effective abdominal strengthening exercises. The Ab rocker is 80% less efficient when compared to the traditional crunch.
Exercises for Thigh
The Inner Thigh Lift makes the inner thigh muscles and adductors tighter. This exercise is beneficial for the entire body. The Inner Thigh Press is used to detect the adductors and inner thigh muscles. The Outer Thigh Leg Lift results in strong and shapely thighs. It can be performed while viewing television or relaxing on a carpet. The Outer Thigh Press is used to have strong upper legs and to lift the cellulite away. The Saddlebag Slimmer can be done while standing alone or grasping a chair or holding the kitchen counter. It provides shape to the outer thighs.