We all know that working out to improve our health is important. Not only we are healthier and stronger, we’ll have more confident in life. Have you seen people who are depressed and unhealthy doing any exercise or aerobics? Regardless of age and sex; no matter what your level of health is, aerobics are going to be good for you and it is part of your healthy lifestyle. Even serious bodybuilders also included aerobic exercises as part of their training.

One of the most important parts of the body is the abdominal. It consists of a whole range of muscle that also assists in other aerobics movements. For people who are health conscious, having a flat tummy will certainly help to boost the confidence in life. This is why targeting the abdomen directly or indirectly during aerobics is very important.

When you are looking at targeting your abdomen, think first of repetitions. The best way to work on your abdomen is to add stretches into whatever you are doing aerobically. If you are walking or running in place, you should be stretching your body and stretching from side to side as you move. You have to be sure that the movement you are making is coming from your abdomen, however. It is all too easy to move your arms and legs and think that you are stretching your abdomen.

Another way is to kneel down and then use your abdomen muscles to move up and down into different positions. Always remember to do the repetitions at high intensity so as to increase your heart rate and metabolism to achieve maximum results.

There are many types of aerobic exercises to target the abdominal. Three of which I would recommend are bicycle crunch, leg raise with weight, and ball crunch.

Bicycle Crunch

• Lying on the back with hands behind your ears.

• Lift your legs and bend your knees to form a 90 degres angle.

• Move your legs in a bicycle motion. When left knee is closer to your chest, reach your right elbow to it.

• Alternate this motion with right leg and left elbow.

• Try the exercise for 1 -2 minutes. Rest for 30 seconds and repeat again for 1 or 2 sets.

Leg Raise With Weight

• Lie flat on the ground with legs strightened. Both hands beside your legs. You may want to add some weights on your ankle.

• Locked your knee and slightly lifted legs off the ground. Make sure your legs are not touching the floor.

• Inhale and slowly lift your legs up 45 degrees and hold for 3 seconds. Exhale and slowly lower down your legs but not touching the floor.

• Keep repeating until you feel the stress on the abdominal. Rest and repeat.

Ball Crunch

• Lie face-up on the exercise ball resting under your mid/lower back.

• Place hands behind your head.

• Contract your abs to raise upper torso off the ball while keeping the ball stable.

• Lower back down, getting a stretch in the abs, and repeat until abdominal stress out.

• Rest and repeat.

These exercises are simple and can be done anywhere even from home without much restriction. Always remember the movements are coming from your abdomen. To get in shape with aerobics do require patience and determination. The more you do, the better in shape you are going to get.

By: James Ma

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