Abdominal muscles(abs) are becoming part of many people's fitness goals. This has further resulted in numerous information in the form of written text, articles, and videos all over the internet trying to explain the process of getting a six-pack.
This post gives detailed guides on devices and workouts that assist in gaining ab muscles. The main role of abs is to assist in core stabilization.
Additionally, they also allow movements, help in breathing, postural support, and protect internal organs. Basically, abs are categorized into internal oblique, external oblique, rectus abdominis, and transverse abdominis.
People who want to exercise their abs can choose the best exercise that targets their specific goal. The exercise doesn't have to directly target the specific abs but rather the lower and upper body. The exercise should also target your core to improve stability.
If you want to get a 6 pack, you need to choose between compound lifts such as overhead presses, deadlifts, and squats. These exercises are meant to build the body's strength simultaneously.
When exercising your abs, the rule of thumb is to start with workouts that focus on the upper abs, the lower abs, and finally, the obliques.
To perform these abs workouts, you need to create a schedule and stick to it. Abs exercises are mini-circuits that can be done immediately after you complete your main workout.
They help achieve the desired results effectively and timely, provided that you stick to the number of reps stated and rest durations. In most cases, each first move tends to be harder than the rest of the moves in each circuit.
Upper abs workout
As the name suggests, these are exercises that target the upper abdominal muscles. Some of the best upper abs exercises are as follows:
a. Crunch
Lie down on the ground on your back. Bent your knees and keep your feet planted. While at this position, cross your arms on the chest. Then start raising and lowering your torso with your abdominal muscles. Repeat this process to about 20 reps and ensure you rest 90 seconds.
b. Dumbbell crunch
This is among the easiest upper abs exercises. To get started, you should lie down on your back. Ensure you're holding a weight plate or dumbell in a crossed position across the chest. Then start raising and lowering your torso slowly. During this process, ensure you maintain your upper abs tension.
c. Tuck and crunch
Start by lying down straight on the ground while holding your head. Raise your knees and maintain them at an angle of 90 degrees. Then, start raising your torso and knees directly to your chest at the same time. Ensure you maintain your fingers in the initial position when performing each rep. Additionally, your feet shouldn't come into contact with the ground until you complete all reps.
Lower abs workout
1. Hanging knee raise twist
To get started, hang while keeping your legs straight. Bring your knees together. Then start twisting your entire body together while raising your knees sideways.
2. Hanging leg raise
This exercise seems to be easy, although it's a tough and brutal one. To get started, hang while keeping your legs straight. The ankles and knees should be touching. Ensure you maintain them together at this position and raise them using your lower abs. Repeat the process as many times as you can.
3. Garhammer raise
To get started, hang while raising your knees around your chest area. While maintaining this position, start lifting them higher to engage your abs. Go for at least 20 reps and ensure that you get a 90 seconds rest.
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Oblique and core workout for abs
a. Seated Russian twist
Sit down on the ground and bend your heels and knees. Keep your torso in a crunch position at 45 degrees. Then start twisting your torso from left to right and right to left smoothly. Go for 12 reps on each side and rest for 10 seconds.
b. Plank
This is an easy workout that starts by getting into the plank position. The hips should be up, whereas the core and glutes should be braced. Relax your neck and head. Then start breathing slowly and deeply as much as you can.
c. Bicycle crunches
Start by lying on the ground on your back. Place your hand on the temples and raise your legs. Then bend your knees at 90 degrees. Raise your right knee in the direction of your chest. Ensure you also raise your torso and twist your left elbow such that it comes into contact with your knee. Repeat this process on both sides until your oblique muscles are engaged. Perform 15reps on each side and rest for 10 seconds.
Pro tips
Anyone can get abs, provided that they know how to go about it. Below are some top pro tips on how to get abs:
a. Focus on quality
Your primary focus shouldn't be the number of reps you've performed but rather the quality. You might be performing too many reps but still, fail to get the desired results.
b. Watch your diet
The kind of diet you take will determine if you'll get abs or not. In most cases, viewable abs come as a result of low body fat. Experts recommend taking high protein or low carbohydrate diets.
c. Implement cardio
Cardio plays a significant role in eliminating fat from your body. Experts recommend that the ideal time for performing cardio is immediately after waking up. HIIT is the most recommended cardio form.
d. Drink plenty of water
Water helps a lot in building abs by boosting metabolism, thus burning excess fat. It also assists in keeping the stomach full, thus avoiding frequent eating.
e. Consistency is key
Consistency is required in all kinds of exercises for better results. It can be achieved by developing a schedule and following it to the latter.
Benefits of abs exercises
1. Improved sports performance
Abs workout helps sporting enthusiasts in improving their performance. These exercises help improve the core stability and muscle strength required to achieve the desired sporting outcome successfully.
2. Enhanced posture
Abs workout plays a significant role in improving posture by strengthening the back muscles and eliminating unnecessary spinal pressure.
3. Prevents lower back pain
Abs exercises improve strength and mobility of glutes, thighs, and hips, thus preventing back pain.
4. Improve strength to bear your weight
Your ability to bear your weight depends on the strength of your abdominal muscles. Therefore, performing abs exercises will strengthen your muscles and help you bear your weight without straining your spine.
5. Improved breathing
If you develop strong abdominal muscles, you'll get better core strength that'll make breathing easier.
In conclusion, these are some of the top benefits of abs exercises. Remember, the training frequency will also play a critical role in determining the kind of outcome you get towards your fitness goals.
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