Ab Workouts

Introduction

The recipe for six-pack abs isn’t all that complicated: Do a few abs exercises, eat a nutrient-rich diet, and eat less Mc Donalds burgers. The undisputed goal of fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core.

But sadly, this process doesn’t happen overnight. And by now, all new companies are producing and finding such a crazy amount of volume of exercises, tricks, and devices promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.

Luckily we’re going to help you out with some of the most effective and proven exercises to work and tips to help you through them but before we start here are a few tips to know before you start.

1. Cardio is a must. Incorporate a 45-60 minutes cardio session and try to do it every day. You can choose any form of it, depending on your convenience. However, for six-pack abs, you will have to go big. Run instead of walk, go for spin classes, swim or jump rope without stopping or taking breaks.

2. Cheat days can be difficult. While for other people, 1 day per week is seen as acceptable, for those who wish to get a six-pack, this can be seen as a sin. Even if you reward yourself with a cheat day, try and follow about 60 per cent of your diet norms. One day can ruin days of hard work.

3. Protein is important because it helps you build muscles and burn fat. Add as much lean protein as you can to your diet. Do a little research on the food items that are rich in this macronutrient.

4. Remember, spot training is difficult when it comes to abs. We will outline a basic workout for you, but you are free to add exercises to it. Be smart and informed when you do so. Add compound exercises. Do not fall for the idea that crunches alone will be able to get you killer abs. There are numerous exercises that can speed up the process of getting six-packs and they must definitely be a part of your routine.

5. Drink a lot of water and stay away from processed food and junk food. Water does not only keep you hydrated, but it also helps flush out all toxins from your body. It is no news that junk and processed foods increase fat deposit on your belly instead of reducing it.

V-Ups

The V-ups exercise focuses on the abs and helps in conditioning down the obliques. This activity uses your abdominal area weight to detach the center to strengthen it. It likewise takes a shot at your back muscles and furthermore the quadriceps and hamstrings in the meantime. It is vital to warm up before doing this activity as it will keep you from strains and injuries.

V-ups

Step 1: You need to begin by laying flat on the floor. Hold for whatever length of time as possible. Do this move the greatest number of times as you can for one moment.

Step 2: Now gradually raise the arms to meet the knees, framing a V.

Step 3: Tighten your stomach muscles, and depend on your core strength to keep you adjusted in this position. Hold for whatever length of time that you can.

Important Tip: Do this activity constant for 60 seconds. It is critical to keep up a decent center position and a solid spine while executing this activity.

Crunches

Seen by many as the staple abdominal exercise, the crunches are extremely efficient in activating the entire core region and play a crucial role in reducing excess fat around the abdomen region.

Crunches

Step 1: Lie down on the floor in a supine position and place the feet close to each other. Position the feet on the floor and slightly bend the knees to form an arch with the floor. Place the palms behind the head without interlocking the fingers.

Step 2: Brace the abdomen region and gradually raise the torso with a stationary lower body. Continue this motion until the upper body is almost perpendicular to the floor.

Step 3: Hold this position for a moment and return to the starting position.

Repeat the exercise for the recommended number repetitions.

Important tips: Wear a weighted vest while performing this exercise for added resistance and improved customizability. Do not use momentum to lower the body as an improper form could lead to a serious back or neck injury.

Toe Touch Crunches

This workout enhances your posture, adaptability and balance. This is one of the best activities to lose tummy fat. It completely draws in the muscular strength and aids in strengthening your core.

Toe Touch Crunches

Step 1: Lie on your back and make sure your arms are behind you with both your hands straight.

Step 2: Now you need to lift your head and shoulder off the ground and contact your toes with the assistance of your hands making a “U” shape.

Step 3: You have to lift your pelvis marginally off the ground so your toes push toward your fingers. Come back to the beginning position.

Important Tip: Do 2 sets of 15-20 reps each. For more difficulty, have a go at holding a weight or medication ball and play out a similar movement. This exercise effectively puts more pressure on your tummy when you squeeze them while performing this workout.

Reverse Crunches

Reverse crunches will assist you with increasing abdominal muscle quality and focuses on your lower abdomen. This activity helps in keeping up the lower back solidness. It draws in the lower layers of your abs and the transverse abdominis, giving you a flat tummy.

Reverse Crunches

Step 1: Lie down on the floor in a customary crunch position, your feet bent at your knees and hands under your head or broaden them at your sides.

Step 2: Press your lower back into the floor and lift your feet off the ground. Keep your knees together, bend at 90-degree points

Step 3: Now, by using your core, pull your knees to your chest.

Step 4: Return to the beginning position without contacting your feet on the floor.

Important Tip: Do 3 sets of 12-15 reps each. You can make the activity harder by lifting your head and shoulders with legs. To stay away from damage don’t curve your back.

Bicycle Crunch

The bicycle crunch is an advanced variation of the regular crunch that not only targets the core but also activates the obliques with enhanced precision.

Bicycle crunch

Step 1: Lie on the floor in a supine position and place your arms on the side. The legs should be fully extended and be kept close to each other.

Step 2: Place your palms behind the head without interlocking the fingers.

Step 3: Bring your left knee towards the chest while simultaneously moving your right elbow. Ensure that they touch each other above the abdomen, which can be achieved by twisting the torso.

Step 4: Hold for a moment and return to the initial position. Repeat the same motion on the other side to complete one rep.

Perform the exercise for the recommended number of times.

Cable Crunch

The controlled motion of the cable machine ensures that there is greater activation of the abdominal muscles.

Cable Crunch

Step 1: Kneel before a cable machine and grab the high pulley attachment. Slightly bend forward using your hips while maintaining a straight back.

Step 2: Gradually pull the attachment downwards until the abdomen touches the thighs.

Step 3: Hold the contraction for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Keep your elbows close to the body throughout the duration of the exercise.

Swiss Ball Crunches

The Swiss ball crunches are an advanced variation of the regular crunches that target the upper abdomen with greater intensity.

Swiss Ball Crunches

Step 1: Lie on an exercise ball such that the lower back is pressed against the curvature of the ball and place your folded arms over your chest. Plant the legs firmly on the floor such that the body rests on the feet. Ensure that you hang your upper torso off the ball while performing this exercise.

Step 2: With a stationary lower body, pull your torso upwards until you feel a contraction in the abdomen.

Step 3: Hold the contraction for a second and return to the initial position.Repeat the exercise for the recommended number of times.

Plank

This wonderful isometric exercise activates the entire core region with increased accuracy. Furthermore, the exercise could be performed by both beginners and casual trainers, thanks to its simple motion.Plank

Step 1: Lie down on the floor in a prone position with your feet position close to each other. Place the arms on the side, parallel to the body.

Step 2: Raise your torso and position the arms beneath the chest such that the entire body is resting on the forearms and the toes. Keep the elbows close to the body throughout the duration of the exercise.

Step 3: Hold the position for 30 seconds and return to the initial position. Do not let the body sag towards the floor while holding the plank position.

Repeat the exercise for the recommended number of repetitions.

Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customizability.

Rolling Planks

It is vital to ace the basic plank before moving to moving plank which is a more complex variety. Notwithstanding working up your center muscles, the rolling planks additionally develops and strengthens your shoulder.

Rolling Plank

Start out with the basic plank and then move on to this workout.

Step 1: Start in high board position with your hands specifically under your shoulders, fingers pointing forward.

Step 2: Now put the highest point of your feet on the center of the froth roller. Keep your body in a straight slanting line.

Step 3: Next slide your body up with the assistance of the froth roller and fix your center. Step 4: Return back to the nonpartisan or beginning position and rehash the activity.

Important Tip: Do 3 sets of 15-20 reps each. Keep in mind not to curve your back while playing out the activity. Continuously keep the elbow in accordance with the shoulders.

Kettlebell Swing

The kettlebell swing is a stunning activity which focuses on your core. The swing movement encourages your abs to contract quickly and gives the genuinely necessary quality. Aside from the muscular strength, it additionally helps in building biceps, calves and your deltoid muscles.

Kettlebell Swing

Step 1: Stand with your feet somewhat more than hip-width separated with the kettlebell laying on the floor.

Step 2: Bend your knees marginally and press your butt back to balance out your body.

Step 3: Now get a handle on (palms confronting downwards) the kettlebell with the two hands and swing it as though endeavouring to hit your butt with it.

Step 4: Thrust your hips forward, rectify knees and press glutes to swing the portable weight through legs up to chest stature. Next swing the weight down to finish one rep.

Important Tip: Do 3 sets of 15-18 reps each. Keep your arms and wrists straight all throughout. Keep your weight on the foot sole areas and keep your spine from adjusting.

Ab Wheel Rollout

The ab wheel rollout targets the entire abdomen region with enhanced precisions and improved accuracy, allowing for an increased calorie burn. This makes it one of the best home workouts to burn the excess fat around the waistline.

Ab Wheel Rollout

Step 1: Secure the ab wheel with both the hands and place it on the floor in front of the body. Position it such that it allows for a good range of motion while performing the exercise. Rest your body on the knees in the initial position.

Step 2: Gradually roll the ab wheel forward until the body is almost parallel to the floor. Continue the motion until the chest is just inches above the floor. However, keep in mind to not let the upper body make contact with the floor.

Step 3: Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important tip: People with lower back problems must exercise caution while performing this exercise.

Russian Twists

The Russian Twists are excellent for toning the entire abdomen region while focusing extensively on the obliques.

Russian Twists

Step 1: Lie on the floor in a supine position and place the feet close to each other. Ensure that your feet stay in position throughout the duration of the exercise. Raise the torso such that it makes a 45-degree angle with the floor.

Step 3: Extend the arms forward and twist your torso to the left such that the arms touch the ground. One could either extend the arms fully extended or with the arms slightly bent at the elbows.

Step 4: Pause for a second and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of repetitions.

Important tip: Perform this exercise while holding a weight plate for added resistance and improved customisability.

Superman

The Superman pose primarily targets the abdominal muscles. The other stabilisation muscles include the glutes, hamstrings, quads and a host of muscles in the lower back region.

Superman Exercise

Step 1: Lie on the floor in a prone position with your feet placed close to each other. Fully extend your arms and legs outwards such that they are parallel to the body. The palms must be facing downwards throughout the duration of the exercise.

Step 2: Raise the upper body and the lower body off the floor while balancing it using the abdomen. Keep the arms and legs extended throughout the duration of the exercise.

Step 3: Hold the position for 30 seconds and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: For best results, perform the exercise in a smooth and controlled fashion with a proper form.

Leg Lifts

The leg lift is a relatively simple exercise that could be performed by even amateurs and novice trainers to tighten the midsection. Along with activating the core, the exercise also tones the hamstrings, quads and the glutes present in the lower body.

Leg Lifts

Step 1: Lie down on the floor in a supine position and place your feet together. Place your arms on the side, parallel to the body.

Step 2: With a stationary upper body, raise the legs in unison until they form an acute angle with the floor. Do not bend your knees while performing this motion.

Step 3: Hold the position for 30 seconds and return to the initial position.

Repeat the leg lifts for the recommended number of repetitions.

Important tips: Wear ankle weights while performing the leg lifts for an increased challenge. Perform the alternating leg lifts for more isolated training experience.

Hanging Leg Raise

The hanging leg raise is a good exercise for building lower abs. When this exercise is executed properly it helps in developing the rectus abdominis and the obliques. It helps to get your abs in shape without straining your lower back and spine.

Hanging Leg Raise

Step 1: Hang from a pull-up bar by extending both your arms overhead. Use a wide grip with your palms facing away from the body.

Step 2: Straighten your legs as you hang with the pelvis slightly rolled backwards.

Step 3: Now raise your legs up by tensing up your midsection. Make a hanging ‘L’. Try and raise your legs as high as possible.

Step 4: Pause for 1-2 seconds and then slowly lower your legs back to the starting position.

Important Tips: Do 3 sets of 12-15 reps each. Do not swing your legs and your body while performing this exercise. To make the exercise easier you can bend your knees. In a more advanced form, you can add weights between the feet.

Decline Bench Sit-up

This isolation exercise is very effective in building the abdominal muscles along with activating a host of muscles in the lower body.

Decline Bench Sit-up

Step 1: Set the decline bench at an appropriate angle and firmly secure your legs on the upper end of the bench. Keep your arms above the chest or hold a medicine ball for added resistance and improved customisability.

Step 2: Raise the torso until it is straight and perpendicular to the floor.

Step 3: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tip: Beginners should perform this exercise with the help of a spotter.

Weighted Sit Ups

The weighted sit up is a progressive form of the traditional sit up. This exercise strengthens the entire core region including the lower abdominals, hip flexors, and lower back.

Weighted Sit Ups

Step 1: Lie on your back and bend your knees at 90 degrees. Make sure that your feet are flat on the floor.

Step 2: Now hold a dumbbell against your chest by hugging it with your arms.

Step 3: Perform a sit up by raising your upper torso and contracting your core. Try to touch the back of your forearms to your thighs.

Step 4: After a brief pause for a second slowly lower yourself back to the starting. This completes one rep.

Important Tips: Do 3 sets of 15-20 reps each. Start with a weight which you are comfortable with. If you have a problem in anchoring your feet then slide your legs under the handle of two very heavy dumbbells.

Scissor Kick

Scissor kicks primarily target the hips and the transverse abdominis muscle. The secondary target muscle group of this exercise includes rectus abdominis and the obliques.

Scissor Kick

Step 1: Lie on the ground in a supine position with arms placed on the sides. The arms and legs should be fully extended during the entire duration of the exercise. Lift the legs such that they are just off the ground.

Step 2: Slowly raise your left leg until it makes a 45-degree angle with the floor.

Step 3: Hold for a second and return to the starting position. Repeat the same motion with the other leg to complete one rep.

Perform the exercise for the recommended number of times.

Important tip: Perform this exercise with ankle weights for bettered resistance and improved customisability.

Forward Ball Roll

This ab workout is effective for toning your abs and increasing your core strength.

Forward Ball Roll

Step 1: Kneel on the ground and keep an exercise ball in front of you. Your hips must not be on the floor.

Step 2: Keep your forearms on the ball and bend your elbows at a 90-degree angle.

Step 3: Now, extend your elbow joints and knee joints to stretch as far as possible. Do not bend your back and maintain a slow motion.

Step 4: Get back up to the initial position. Repeat.

Do 2 sets of 15 reps each.

Exercise Ball Pull-In

The exercise ball pull-in is an amazing exercise for targetting the lower abdominal muscles. Also, the exercise targets the hips, pelvis and the lower back.

Exercise Ball Pull-in

Step 1: Lie down on the floor in a prone position while supporting the body using your arms. Raise your lower body and place your legs on the stability ball such that the shins make contact with the ball.

Step 2: With a straight torso, gradually pull the ball towards the abdomen by pulling your knees towards the chest. Continue this motion until the ball has rolled beneath the ankles.

Step 3: Hold the contraction for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Focus on a smooth motion and tighten your core muscles during the pull-in motion for maximum efficiency.

Dumbbell Side Bends

This dumbbell exercise increases the flexibility and strength of your oblique.

Dumbbell Side Bends

Step 1: Stand straight and hold a dumbbell in each hand.

Step 2: Keep your back straight and chest up. Slowly, lower the weight to your right side while maintaining the posture. Get back up and repeat for the left side. This makes up 1 rep.

Important tip: Do 2 sets of 10 reps.

 

 

 

 

 

 

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