Are you exercising regularly to get nice abs but still not seeing a result? It’s frustrating, and knowing that a majority of people experiences the same issue doesn’t make you feel better! While a well-balanced diet and regular physical activity are important, you also have to make wiser decisions. It’s not just about working out – your choice of exercises matters a lot. To help you out and save you from frustration, this post brings you the best exercises for abs of all time.
Swiss Ball Crunch
Due to its ability to target the entire core, the Swiss Ball Crunch should be a staple in your workout regimen. It primarily works six-pack muscles or rectus abdominis as well as the transverse abdominis. When performed properly, the exercise targets muscles that stabilise your lower back and hips. To perform a Swiss Ball Crunch, you should:
- Sit on a Swiss Ball with feet on the ground, shoulder-width apart. As you lie back on the ball walk your feet forward and stop when the ball is under your lower back, hips, and middle back. Make sure your knees are bent at 90 degrees
- Keep your head in line with the upper body, place hands behind ears and start drawing in your abs
- Raise your chest up and forward in a crunching motion, pause and return to the starting position
TIP: Don’t pull on your neck in a bid to initiate the crunch.
Dip/leg raise combo
The dip primarily works the chest, while the leg raise targets the abs. If you’ve never used this machine in the gym before, it’s about time you started! Although the exercise might seem complex, it’s quite simple. All you have to do is:
- Suspend yourself over the parallel bars at a dip station
- Bend the knees slightly
- Raise your legs in front until they are parallel to the ground
TIP: to spice things up, draw your knees to the chest as closely as possible.
The leg raise is an ideal exercise for lower abdominals and hip flexors, areas that are usually neglected. Performing this exercise regularly strengthens the lower back, reduces the risk of injuries, and tones abs. Here’s how to do a leg raise:
- Lie flat on the ground and place your arms to the side with palms facing down
- Head, legs, and buttocks have to be in contact with the floor
- Engage your stomach muscles and grasp the sides
- Lift the legs to a 90-degree angle making sure you’re not bending them at the knees
- Slowly return to the starting position
TIP: If it’s too difficult for you to perform the exercise with your arms at your sides, put your palms under the area between your lower back and buttocks.
The plank is one of the best exercises you can do to get a toned belly, become more flexible, alleviate back pain, improve balance and posture, and so much more. To do the plank, you should:
- Get into the position for a pushup
- Bend your elbows and lower forearms to the floor
- Hold the position with abs braced
TIP: make sure your body forms a straight line, don’t ‘sag’ your stomach to the floor and avoid pushing your buttocks too high up.
The abdominal hold is a type of exercise that not only helps tighten abs but also improves upper body strength at the same time. A major benefit of this move is that you can perform it in the comfort of your home. Here’s how:
- Sit on the edge of a sturdy chair and place your hands on the edge with fingers pointing toward knees
- Tighten your abs and start lifting your butt off the chair
- Stay in that position for five to ten seconds
- Return to the starting position
- Do as many reps as you can in a minute
Getting firm and defined abs depends on the exercises you choose. Ideally, your workout routine should consist of a variety of exercises that target abdominals as well as other muscle groups. Start exercising today and don’t forget to try out different variations to spice things up.
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.