Even if summer is over, working on your body is always important. Losing inches and having your six-pack visible are the most popular goals for the abdomen exercises.
It is the responsibility of the rectus abdominal muscle to flex the lumbar spine and it plays an important role in breathing. This muscle can be viewed as a 4, 6, 8, or even 10 pack sometimes from the outside.
The good news is that there is a big variety of different ab exercises that will help you achieve this goal if you are looking to train your ab.
Even if you didn't focus on them, the compound exercises will hit both of your upper and lower abs parts.
Any exercise where you need to keep your body solid and strong, such as static grips such as the plank and Romanian one-leg deadlift, is also key to your core.
How to train abs perfectly
At the end of your main workout, each of these exercises is a mini-circuit that you can perform. The circuits are designed to work as fast and efficiently as possible with the highest amount of muscle fibers, so you will do each 2 exercises in order, respecting the repetitions and detailed rest periods.
It's very important to train all muscle groups if you want to achieve better results and get those six-packs. Other movements can be supplemented with easy crunches. This program is one of the best workouts for your abs.
Best ab exercises
1-Crunches
The crunches are one of the best exercises for the upper abs. Lie on the back with both hands. Raise your torso, lower it, hold your upper abdominal for 2 seconds and get back to your start position. (5 sets of 20 reps)
2-Plank
One of the best exercises that work on all of your abs parts. Keep a strict plank pose, reinforce the legs, buttocks, and relax the head and neck. Respire as long as possible and keep it slow and squeeze your abs. (3 sets of 30 seconds)
3-Reverse crunch
A little bit difficult exercise, but his results are amazing and effective. The reverse crunch is one of the best exercises that you can add to your ab exercises list.
Lie on your back and place your hands under your hips. Raise your knees up to your chin, in the end, pulling them up slightly.
Lower your feet just over the ground. (4 sets of 12)
4-Russian twists
Russian twists are a very important training exercise for your oblique muscles. Which plays a very important part in getting that beautiful shape of your abs muscles.
Sit on the ground, bending your knees, your feet should be just above the floor.
Your back is supposed to be 45 ° off the ground.
The arms should be secured and held out of the body. To make sure to do the exercise more successfully and correctly.
In a twisting motion, swing your arms side by side. (4 sets of 12)
5-Sliding pike
A little bit difficult exercise for beginners, but you will get used to it with time and exercise.
Start with the plank position but straighten your arms. Make sure that the floor is smooth so you can do this exercise. You can use sliders with paper plates.
Lift up your hips slowly and pull your toes without lowering your knees to your hands. The final position should be like a V.
Keep the spot and return your feet to the starting position. (3 sets of 30 seconds)
6-Hanging knee raise
The hanging knee raise is a special exercise that focuses on your lower abs.
This is a much simpler variation in the hanging leg raise. Start by raising your knees to stimulate more muscle fibers in the lower abs. To stop swinging, initially lower back under control. (5 sets of 20)
Advice and Tips to work your abs
The deadlifts:
It's popular to say in this time of CrossFit and strong men that deadlifts are all the abdominal work you need. Absolutely incorrect. In reality, in the latest studies, pullups and plank are also heavy rear squats and squats for core activation.
Frequency:
There was once a mistake that the abdominals had to be conditioned every day as "endurance muscles." Today, it is more normal to come across reports that you need only one dedicated core exercise a week, but somewhere in between, the reality lies. "For most individuals, two or three abdominal workouts a week could be ideal," says trainer Jonny Jacobs. "It is a reasonable choice to split it down into different days-for static, anti-rotation, and dynamic movement work."
Flexion:
You should know that it doesn't any results for your abs to do hundreds of crunches, but that doesn't mean you have to give up the spine curl entirely. "In 2017, Dr. Stuart McGill, back health specialist, co-wrote an article stating," If stability is necessary ... the trainer will want to pick crunches and crunches around the spectrum ... if optimum muscle production is the target, including crunch and its variations will assist.
Have you ever worked with any of these exercises? Do you know any other useful exercises and tips for different groups of muscles? In the comments, share your opinions and advice with us!
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