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Exercise 5 The Torso Track


The Torso Track is a tough exercise because it can hurt your back if you're not careful follow our tips and all will be ok.
a) Grip the handles of the Torso Track and pull the abdominals in without holding your breath (as though bracing them).
b) Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.Please be careful when you are using it with out a professional.
c) Contract the abdominals to pull body back.
d) Add more tension by using more tension chords.
e)Repeat like 12-14 rps.
Exercise 4 Vertical Leg Crunch



The vertical leg crunch is another effective exercise for your abdominis and the obliques. To do it right we will tell you some tipst:
a) Lie face up on the floor and extend the legs straight up with knees crossed.
b) Contract your abdominals to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
c) Keep the legs in a fixed position.
d). Move the legs up and down slowly to feel your abdominals working
e) Lower and repeat for 10-14 reps.
Exercise 3  Ball Crunch

The exercise ball is an excellent tool to have strong abdominals  and comes out number three for working the rectus abdominis. To do it right and get more efficience here are some tips:
a). Lie face-up with the ball resting under your at the middle of you back.
b). Place your arms behind the head or put them on your chest. 
c) Contract your abdominals to lift your torso off the ball, pulling the bottom of your ribcage down toward of your hips.
d) As you curl up, keep the ball stable if you make it correctly then you shouldn't roll.
e) Lower back down, getting a stretch in the abdominals, and repeat for 10-14 repetitions.





Exercise 2 Captain's Chair Leg Raise

























The captain's chair leg raise is the another efficient exercise for the rectus abdominal as well as the obliques. You can do a lot of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most gyms and health clubs . The tip to keeping this move safe and effective is, first of all, to avoid swinging the legs or using momentum to bring the legs to move them up. Then,if you will keep the knees bent you will focus more on the abdominals and you ll make it correctly. To do it right we will present you some tips:
a)Stand on chair and grip handholds to stabilize your upper body.
b)Press your back against the pad and contract the abdominals to raise the legs up and lift knees towards at your chest.
c)Don't arch the back or swing the legs up.
d)Slowly lower back down and repeat for 2-4 sets of 10-14 reps.

This is a very effective move so try to make it everyday.

Exercise 1 Bicycle Exercise




Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are essential for safekeeping your body healthy and protecting your spine. For more about flat abs, visit other posts about Abs workouts.
The Bicycle exercise is the optimum move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and put your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while synchronously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Swap sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' move for 12-16 repetitions.