2. Crunches Are Just One Form Of Ab Exercise
What you need to do is a series of exercises that work all the muscles in the abs (the rectus abdominis and obliques) from different angles. There are three so-called “Places of motion”. When you bend forward, you work the sagittal plane. Bend to the side and you target the frontal plane. Twist your torso and you hit the transverse plane. A basic crunch only work your muscles through one plane of motion – sagittal – which is why you can do them forever and only see a third of the results. Of course, don’t give upon crunches. Incorporate moves that hit the other two angles and your abs will be much leaner.
3. Mixing It Up Is A Must
Even if you’ve got a fantastic workout, you still need to vary your moves every few weeks. The longer you stick with an exercise programme, the more efficient your body becomes at doing it You end up using less energy and burning fewer calories, and you won’t get optimal results. Research shows muscles can adapt in as few as four to five workouts.
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Keeping your muscles from getting bored doesn’t mean scrounging up an all-new routine, either Constantly making small tweaks to the same moves is enough. For example, instead of placing your hands by your ears when you do crunches, try extending your arms in front of you or do oblique twists on an incline bench rather than the floor.
Exercising while holding a weighted ball or dumbbell is another way to switch things up once you get stronger. Use enough weight so that you can’t do more than 15 to 20 reps at a time.