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Best at home ab workout


best at home ab workout

Just timed out exercise, with example of 'good form' for each exercise. Perfect. Simple always works best, and will always be easiest to stick to. 5 stars then. After this, go directly into the third ab exercise Leg Raises. Leg raises are one of the best ab workouts for teenage guys because of how effective they are! Women can build six pack abs too with these 10 best abs workouts, a sample diet chart, Stop when they are at a 90° angle with the floor.

: Best at home ab workout

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Abdominal exercise

Abdominal exercises are a type of strength exercise that affect the abdominal muscles (colloquially known as the stomach muscles or "abs"). Human abdominal consist of four muscles which are the rectus abdomens, internal oblique, external oblique, and transversus abdominis. [1] When performing abdominal exercises it is important to understand the effects, functions, the types of exercises, and think about how to perform this exercise safely.

Effects[edit]

Abdominal exercises are useful for building abdominal muscles. This is useful for improving performance with certain sports, back pain, and for withstanding abdominal impacts (e.g., taking punches). According to a 2011 study, abdominal muscle exercises are known to increase the strength and endurance of the abdominal muscles.[2]

It has been highly disputed whether or not abdominal exercises have any reducing effect on abdominal fat. The aforementioned 2011 study found that abdominal exercise does not reduce abdominal fat; to achieve that, a deficit in energy expenditure and caloric intake must be created—abdominal exercises alone are not enough to reduce abdominal fat and the girth of the abdomen.[2] Early results from a 2006 study found that walking exercise (not abdominal exercise specifically) reduced the size of subcutaneous abdominal fat cells; cell size predicts type 2 diabetes according to a lead author. Moderate exercise reduced cell size by about 18% in 45 obese women over 20 weeks; diet alone did not appear to affect cell size.[3]

Functions of abdominal muscles[edit]

Abdominal muscles have many important functions, including breathing, coughing, and sneezing, and maintaining posture and speech in a number of species.[4] Other abdominal functions are that it helps "in the function of support, containment of viscera, and help in the process of expiration, defecation, urination, vomiting, and also at the time of childbirth."[5][6] The anterior abdominal wall is made up of four muscles—the rectus abdominis muscle, the internal and external obliques, and the transversus abdominis."The two internal muscles, the internal oblique, and the transverse abdominis, respond more to increases in chemical or how many numbers are in a chase bank account number drive than the two external muscles, the rectus abdominis and external oblique; the basis for this differential sensitivity is unknown".[4]

Core training[edit]

Further information on Core: Core (anatomy)

Not only can a one-sided preference for abdominal muscles (lack of exercise focused on other core muscles) result in creating muscle imbalances, but the effectiveness of exercise is also far from what could be achieved with a balanced workout planning. Core training frequently utilizes balance exercises, such as training of transverse abdomens and multifidus, training of diaphragm, and training of pelvic floor muscles.[7] Core strength exercises that are performed are to help influence core stability.

The goal of core training is definitely not to develop muscle hypertrophy but to improve functional predispositions of physical activity. This particularly involves improving intermuscular coordination or synchronization of participating muscles.[8]

The involvement of the core means more than just compressing abdominal muscles when in crouching or seated position. The role of the core muscles is to stabilize the spine. Resisting expansion or rotation is as important as the ability to execute the movement.

Abdominal exercises[edit]

This image shows an abdominal exercise crunch using a stability ball.

There are multiple ways to work on our abdominals but here are various abdominal exercises someone can do that are effective.

One of the most popular exercise is what is known as the abdominal crunch. It activates the four abdominal muscles because it flexes the spine while laying down with their feet on the ground while raising their upper body up and then back down. For those who are new to this exercise, it can help perform this exercise by crossing their arms and putting them crossed on their chest. Another effective exercise is an abdominal plank because it is used when strengthening their trunk and their inner and outer oblique of their core. This exercise is performed by being facedown, legs straight with their elbows bent, and holding the exercise in place by putting their weight on their forearms. [9]

Moving forward, another exercise people can begin doing is to lie on their back and putting their feet at a 45° angle while moving their legs as if they were riding a bicycle. In addition, people can lay down with their hands on their side of their body and position a book on their stomach while raising their stomach up and down to feel the burn in their core. People may also lay down and position their feet at a 45° angle and lift them straight and bend them back down to the 45° angle then repeat. Once people have completed those they can stand straight with both of their arms opened and straight and bend down to the left then to the right by using one hand at a time. While standing people can also stand straight and position their hands on their hips and rotate their bodies from right to left and vice versa while bending forward and backward. Another way someone can work on their abdominals is by sitting on top of their legs in a bed while bending their chest forward until it touches the bed then coming back up to their normal position. Also, people can sit down on a bed with their legs straight and they will lie back and come back up without using their hands. While using a chair they can place their arms on the side of a chair and with their legs backward they will push down until their abdominal touches the chair. Finally, people can lay down with their feet straight and raise their legs to a right angle and then back down. For a better visual understanding, all these exercises were obtained from an Abdominal Exercise Journal. [10]

Momentaneous activity[edit]

One way to estimate the effectiveness of any abdominal exercise is in measuring the momentaneous[jargon] activity by electromyography (EMG), with the activity generally being compared to that of the traditional crunch. However, an exercise of lower activity performed during a long time can give at least as much exercise as a high-activity exercise, with the main difference being that a prolonged duration results in more in aerobic exercise than strength training.

The following tables rank abdominal exercises from highest to lowest in terms of activity as determined by the EMG measures:[11]

exercise mean
activity1
Captain's chair310%
Bicycle crunch290%
Reverse crunch240%
Hover 230%
Vertical leg crunch 216%
Exercise ball 147%
Torso track 145%
Crunch with heel push 126%
Long arm crunch 126%
Ab roller 101%
Traditional crunch 100%
Exercise tubing pull 77%
Ab rocker 74%

1Compared to traditional crunch (100%)

Bicycle crunch[edit]

The bicycle targets the rectus abdominals and the obliques. Also, the rectus abdominals can be worked out with the basic crunch, the vertical crunch, the reverse crunch, and the full vertical crunch, and when at a low enough body fat percentage (10-12% for males, 15-18% for females) the individual parts of the muscle become visible; many refer to this visible separation as a six-pack. By exercising the internal and external obliques the stomach can be flattened.[12] The long arm crunch, in which arms are straightened behind, adds a longer lever to the move and emphasizes the upper part of the abs. The plank exercise not only strengthens the abs but also the back and stabilizes the muscles.[13]

Gadgets[edit]

Abdominal exercises can also be performed with the help of some machines and the captain's chair is one of the most popular machines used in gyms and health clubs. Other machines are the Ab Roller, the Ab Rocket Twister, the Chin-up bar in conjunction with Ab Straps, and the Torso Track. An exercise ball is also a tool that helps strengthen the abs. It may be more effective than the crunches on the floor because the abs do more work as the legs are not involved in the exercise.[14] With respect to the Ab-Slide, the study performed by Bird et al. showed greater muscle activation in the upper rectus abdominis, lower rectus abdominis, and external oblique when compared to the standard abdominal crunch. The Ab-Slide has proven to be an effective tool in strengthening the abdominal muscles from a concentric muscle action perspective. However, this research does not support replacing the traditional crunch exercise with the Ab-Slide gadget due to the lack of proven effectiveness in the eccentric loading of the abdominal muscles and the greater postural control.[15][16] Potentially the most effective equipment for abdominal strengthening is those that offer the least stability. Examples include the CoreFitnessRoller, bodyweight suspension training such as TRX, and stability balls with or without the Halo.

Safety of abdominal exercises[edit]

Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. In addition, exaggerated abdominal exercise can cause respiratory problems.[17] A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression.[18]

  • High challenge-to-compression ratio
    • Crunch with feet anchored
    • Crunch with feet free
    • Bicycle crunch
    • Hanging straight leg raise
  • Low compression, lower challenge
    • Crunch with feet anchored
    • Crunch with feet free
  • High challenge, higher compression
    • Straight-leg sit-up
    • Bent-leg sit-up
  • Low challenge-to-compression ratio
    (not recommended!)
    • Supine straight-leg raise
    • Supine bent-leg raise
    • Hanging bent-leg raise
    • Static cross-knee crunch

The benefit of focused training on the "deep core" muscles such as the transversus abdominis has been disputed, with some experts advocating a more comprehensive training regimen.[19]

See also[edit]

References[edit]

  1. ^Norris, C M (March 1993). "Abdominal muscle training in sport". British Journal of Sports Medicine. 27 (1): 19–27. doi:10.1136/bjsm.27.1.19. ISSN 0306-3674. PMC 1332101. PMID 8457806.
  2. ^ abVispute, Sachin S; Smith, John D; Lecheminant, James D; Hurley, Kimberly S (2011). "The Effect of Abdominal Exercise on Abdominal Fat". Journal of Strength and Conditioning Research. 25 (9): 2559–64. doi:10.1519/JSC.0b013e3181fb4a46. PMID 21804427. S2CID 207503551.
  3. ^You, T; Murphy, K M; Lyles, M F; Demons, J L; Lenchik, L; Nicklas, B J (2006). "Addition of aerobic exercise to dietary weight loss preferentially reduces abdominal adipocyte best at home ab workout. International Journal of Obesity. 30 (8): 1211–6. doi:10.1038/sj.ijo.0803245. PMID 16446745. Lay summary – ScienceDaily (August 7, 2006).
  4. ^ abIscoe, S (1998). "Control of abdominal muscles". Progress in Neurobiology. 56 (4): 433–506. doi:10.1016/S0301-0082(98)00046-X. PMID 9775401. S2CID 34220852.
  5. ^Fidale, Thiago Montes; Borges, Felipe Farnesi Ribeiro; Roever, Leonardo; Souza, Gilmar da Cunha; Gonçalves, Alexandre; Chacur, Eduardo Paul; Pimenta, Cristhyano; Haddad, Eduardo Gasparetto; de Agostini, Guilherme Gularte; Gregório, Fábio Clemente; Guimarães, Fabrício Cardoso Ribeiro (2018-04-27). "Eletromyography of abdominal muscles in different physical exercises". Medicine. 97 (17): e0395. doi:10.1097/MD.0000000000010395. ISSN 0025-7974. PMC 5944552. PMID 29702987.
  6. ^Di Dio, Liberato John A. (September 1999). "The Importance of Anatomy". Annals of Anatomy - Anatomischer Anzeiger. 181 (5): 455–465. doi:10.1016/s0940-9602(99)80024-7. ISSN 0940-9602. PMID 10560011.
  7. ^Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (August 2018). "Effects of core strength training on core stability". Journal of Physical Therapy Science. 30 (8): 1014–1018. doi:10.1589/jpts.30.1014. ISSN 0915-5287. PMC 6110226. PMID 30154592.
  8. ^Sports., Medicine, American College of (2017). ACSM's Complete Guide to Fitness & Health, 2E. Human Kinetics. ISBN . OCLC 972290029.
  9. ^"Abdominal Exercises: A Review Study For Training Prescription". ResearchGate. Retrieved 2020-11-03.
  10. ^Mayers, May R. (1928). "Abdominal Exercises". The American Journal of Nursing. 28 (4): 363–364. doi:10.2307/3409357. ISSN 0002-936X. JSTOR 3409357.
  11. ^Anders, Mark (2001). "New Study Puts the Crunch on Ineffective Ab Exercises"(PDF). ACE Fitnessmatters: 9–11. Archived from the original(PDF) on August 15, 2007.
  12. ^"Abdominal Muscle Anatomy". Archived from the original on 27 July 2010. Retrieved 2010-07-13.
  13. ^"Top 10 Most Effective Ab Exercises". Archived from the original on 11 August 2010. Retrieved 2010-07-13.
  14. ^"Top 10 Most Effective Ab Exercises". Archived from the original on 11 August 2010. Retrieved 2010-07-13.
  15. ^Michael Bird, Kate M. Fletcher, and Alex J. Koch. Electromyographic Comparison of the Ab-Slide and Crunch Exercises. Journal of Strength and Conditioning Research. 20(2), 436–440, 2006.
  16. ^"Top 10 Most Effective Ab Exercises". Archived from the original on 11 August 2010. Retrieved 2010-07-13.
  17. ^Verges, Samuel; Lenherr, Oliver; Haner, Andrea C.; Schulz, Christian; Spengler, Christina M. (2006). "Increased fatigue resistance of respiratory muscles during exercise after respiratory muscle endurance training"(PDF). American Journal of Physiology. Regulatory, Integrative and Comparative Physiology. 292 (3): R1246–53. doi:10.1152/ajpregu.00409.2006. PMID 17068160. INIST:18626671.
  18. ^CT Axler; SM McGill (1997). "Low back loads over a variety of abdominal exercises: Searching for the safest abdominal challenge". Medicine & Science in Sports & Exercise. 29 (6): 804–810. doi:10.1097/00005768-199706000-00011. PMID 9219209.
  19. ^Reynolds, Gretchen (2009-06-17). "Is Your Ab Workout Hurting Your Back?". The New York Times. Archived from the original on 20 June 2009. Retrieved 2009-06-19.
Источник: https://en.wikipedia.org/wiki/Abdominal_exercise

I tried this Chloe Ting ab workout with 411 million views — and my core is on fire

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By Jane McGuire

Try this Chloe Ting YouTube workout to feel the burn

As a fitness editor, I’m often mixing up my workouts to try something new and keep my exercise routine exciting. Like the rest of the world, I get used to working out from home during the pandemic, and although I have returned to the gym, when I’m short on time, you’ll still find me unrolling my yoga mat and trying a quick workout from my living room. This week, the Chloe Ting ab workout with best at home ab workout million views was top of my list, and, let me warn you now, my core still hasn’t forgiven me. 

I’m no stranger to trending workouts and will try just about anything in my bid to get a toned tummy. I’ve tried the Pamela Reif six-pack ab workout, the Bretman Rock ‘ab-solutely not’ workout, and the Lily Sabri 7-day ab challenge, and have written about them all for Tom’s Guide to help you work out which workouts best at home ab workout best for you. But why have 411 million people tried the Chloe Ting abs workout? I set out to find out more.

The ab workout is part of Ting’s two-week shred challenge, which involves following four of her workouts a week, for two weeks, to see results. The shred challenge includes a 13-minute HIIT workout, the abs workout I tried, another abs and core workout, and a lower body workout. I tried adding this abs workout to my schedule a couple of times a week and I’m not sure my core has forgiven me yet (if you don’t believe me, just scroll down the comments section on the video). 

What is the Chloe Ting abs workout? 

The Chloe Ting abs workout is a series of 21 exercises, which come in supersets of two exercises back to back for 30 seconds, with a 10-second rest in between. If you’d rather read through the exercises before you get started, here’s all 21: 

Leg raise clap: For this exercise, you’ll start by lying on your back with your lower back pressed into the floor. Starting with your legs towards the ceiling with your thighs pressed together, lower your legs down until they are a few inches off the floor, then raise them back up to your starting position. Then, crunch your torso up towards your legs and clap your hands behind your thighs. Repeat. 

Reverse crunch: To do a reverse crunch, lie on your back and put your legs in a tabletop position. Engage your core and breathe in to lift your hips off the floor and your legs back up over your chest. Breathe out as you lower back into your starting position. That's one rep. 

10 seconds rest 

Spiderman plank: Starting from a plank position, bring one knee out to your side to touch the elbow on the same side, then take it back to your starting position. Repeat on the other side. 

Crossbody mountain climbers: Also known as X mountain climbers. This time, starting from a plank position, bend one knee underneath your body to tap the elbow on the opposite side. Move as quickly as possible as you switch from side to side. 

10 seconds rest 

Russian twist: To do a Russian twist, get into a V-hold position, sitting on your seat bones and leaning back slightly to engage your core. Twist your torso side to side, almost tapping your clasped hands to the side of your body each time. Ting keeps her heels on the floor for this move, but you can raise your legs to make the exercise harder. 

In and out: To do an in-and-out crunch, start sitting up in a V position with your arms behind you and your palms flat on the floor. As you extend your legs out straight, lean your torso back. As you bring your knees back into your chest, lean back in. To make it more challenging, lift your hands from the floor. 

10 seconds rest 

Plank with hip dips: Assume the plank position on your forearms. Once you’re in the plank position, drop the right hip down to the floor, then the left hip. Keep dipping to each side for the full 30 seconds.

Plank jacks: From a plank position, jump both legs out to the side of your mat, then jump them back in so that you are back in your starting position. Keep jumping your legs in and out for the full 30 seconds. 

10 seconds rest 

100s: From a V position, with your legs raised off the floor and your knees bent, hold the pose, engaging your core and pump your arms up and down. 

Crunch: To do a crunch, start lying on your back with your knees bent and your feet flat on the floor. Engage your core, with your hands behind your head. Contract your abs, and lift your best at home ab workout off the floor. Slowly lower back down. That's one rep. 

10 seconds rest 

Up and down planks: Start in a plank position with your palms flat on the floor and your arms straight. Bend your left elbow, then your right elbow, lowering yourself down into a forearm plank, then reverse the movement, so you are back in your starting position. 

Plank: Immediately after the up and down planks, go into a regular plank position, with your body weight on your elbows, sucking your belly button in to keep your core engaged. Think about keeping a straight line from the crown of your head to your heels.

10 seconds rest 

Heeltap: For this exercise, lie on your back with your legs bent and your feet flat against the floor. Pull your stomach muscles in tight as you reach from side to side, touching your ankle each time. 

Bicycle crunches: To do a bicycle crunch, lie on the floor with your back flat against the ground. Place your hands next to your head and raise your shoulders off the ground. Bend your knees and draw your legs up off the ground. Bring the right knee towards your chest as you straighten your left leg, as your right knee comes up, twist your body so your left elbow touches your right knee. Repeat on the other side and make sure your legs and shoulders remain off the ground for the entire exercise. 

10 seconds rest 

Reverse crunch leg extension: To do a reverse crunch, lie on your back and put your legs up to the ceiling. Engage your core and breathe in to lift your hips off the floor and your legs back up over your chest. Breathe out as you lower back into your starting position, then straighten the legs and extend them out and down to the floor. That's one rep. 

Straight leg crunch: Lying on your back with your legs up to the ceiling, crunch upwards, with your arms outstretched as if you’re trying to touch your toes. Keep crunching upwards for the full 30 seconds. 

10 seconds rest 

Up and down plank: Back to this killer exercise! Repeat up and down planks again for 30 seconds and you’re done! 

I tried the Chloe Ting abs workout — here’s what happened 

First things first: I loved that I didn’t need any equipment to really feel the burn with this workout. (If you are looking for home workout equipment, we’ve rounded up the best adjustable dumbbells for weight lifting at home, and the best exercise bikes for upping your cardio indoors here). I also loved Ting’s playlist and found her really motivating as a trainer. The entire workout only lasts 10-minutes, which makes this one super easy to fit in after a run or training session, or even between meetings at work. 

The first thing I noticed as I went through this workout was how short the 10 seconds of rest felt. In fact, 10 seconds has never gone so fast. I also noticed how Ting has paired each of the two exercises in the superset to really burn into the core — the up and down plank followed immediately by a static plank was a particularly gruesome segment of the workout. 

It’s no walk in the park. Despite only being 10 minutes long, I really felt the effects in my core straight away, and for a good few hours after getting up off my mat (we've found the best yoga mats for home workouts here). While I’ve yet to try the two-week shred, I can see how you’d get results by adding fast, effective workouts like this into your weekly fitness routine. Chloe Ting’s ab workout reminded me that sometimes, you don’t need to spend hours faffing around in the gym to see results, you just need to work hard, and curse your way through those up and down planks. 

certified personal trainer and Piers morgan tess holliday AMP coach Ally McKinney says that ab workouts for women can also help to reduce low back pain, build stability, and improve our posture.

Not only is your core the center of your entire body, but it's utilized in practically every single movement that you make and plays a huge role in your overall strength. A weak core can lead to other muscles overcompensating best at home ab workout puts us at a greater risk for injury.

While many of us may try to rush through an ab workout, remember that slow is always best when it comes to core exercises. Slow down, move with control, and breath through each movement.

Fitness Experts at the Good Housekeeping Institute's Wellness Lab teamed up with the top fitness trainers and professional athletes to bring you the best ab workout moves to add to your exercise routine. Before you start any exercise regimen, be sure to consult your physician or healthcare practitioner.

Try this format for a great 10 minute workout routine at home:

  • Pick three moves from the exercises listed below.
  • Perform the movement for 30 seconds on, 15 seconds off.
  • Repeat four times through for each movement to complete one full set.
  • Rest for one minute in between sets before switching to the next movement.

1Tabletop Crunch and Reach

Personal trainer and QALO fitness ambassador Taylor Wittickbrings a twist to the traditional crunch by lifting the legs to a tabletop position and adding an overhead extension.

How to: Lay flat on your back and bend both knees at a 90 degree angle above you. Grab a light weight in both hands. Perform a crunch, reaching the weight past your knees and towards your ankles. As you lower out of the crunch, simultaneously extend your arms over your head and straighten your legs out away from you at an angle. Return to your starting position by bringing your legs back to 90 degrees and crunching at the same time.

2Reverse Crunch Heel Touches

Wittick says that most reverse crunches involve rocking your legs up into your chest, but this movement stops before the rocking motion to focus on engaging your lower abdominals.

How to: Laying flat on your back, place your hands behind your head. Bend your knees and bring them up into a 90 degree angle, then lift up into a crunch. Try to touch your heels to the ground while maintaining a 90 degree position in your legs and holding the static crunch. Do NOT arch your back; only lower your legs as far as your core can hold. Then, lift your legs back to the tabletop position as you breathe out. Consider adding ankle weights to make this move more challenging once you establish the proper form.

3Crunch and Reach

Add an extra reach at the end of your standard crunch to really feel the burn and get the most out of the movement.

How to: Start by laying on your back with your arms extended overhead and knees bent so your feet are flat on the floor. Use your arms as a lever to bring them up as you crunch your core, lifting your head and keeping the neck long while raising your shoulder blades of the floor. At the top of the crunch, reach your arms in between your knees for a pulse further, then slowly lower back down and arms go back overhead.

4Bicycle Crunch

Fhitting Room'sPierre Armandswears by the bicycle crunch, which is a major move in his ABS Focus classes. Armand says that the move is simplistic in concept but when performed correctly, it lights up all the abdominals.

How to: Lie flat on the floor with legs straight in front of you and your lower back pressed into the floor. Place your hands behind your head and be sure not to squash your neck; think about keeping the neck long and lifted throughout the movement, almost like you were holding an apple just below your chin. Lift your shoulder blades off the ground, and pull your right knee into your chest while bringing your left elbow to meet the right knee. Switch sides and do the same motion on the opposite side with the right elbow touching the left knee. During the movement, the straight leg should be hovering a few inches above the ground.

5Forearm Plank Walkouts

Karena Dawn and Katrina Scott, personal trainers and co-founders of Tone It Up, love this variation of the plank that requires extra stability through the abdominals.

How to: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Press your toes into the floor and squeeze your glutes. From here, walk your right foot out a few inches and then your left foot out a few inches. While marching your feet out and in, focus on stabilizing your core and not letting your hips move.

6One Leg Plank

This plank variation can be done using your body weight, or for an added challenge try adding a resistance band on your thighs just above your knees.

How to: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Press your toes into the floor and squeeze your glutes. From here, lift your right foot up a few inches and hold for about 5-10 seconds. Lower the right foot down, and repeat with the left foot.

RELATED:The Best Resistance Bands for a Full-Body Workout, According to Experts

7Mountain Climbers

This move is guaranteed to let you feel the burn. Go slow and controlled, and Scott says to place gliders under your feet for an even harder challenge.

How to: Start in a plank position with your arms straight and wrists directly under best at home ab workout shoulders. Your body should be in one long plane, with toes pressed into the ground and glutes engaged. Alternate bringing either knee into your chest. For a greater challenge, cross right knee over to touch opposite left elbow, and same thing on the other side.

8Starfish Crunch

Dawn is known for this variation of the v-up where you fully extend your arms and legs at the bottom to target every inch of your abdominals. This move is a staple for their workouts on the Tone It Up app.

How to: Begin laying on the ground with your arms and legs spread in a starfish shape. Using your core muscles, pull your body in tight and upright and hug your knees into a ball shape. Then, slowly lower back down and repeat.

9Alternating Straight-Leg Jackknife

By alternating this movement on either side, you engage a variety of core stabilizing muscles including the obliques.

How to: Lie flat on the floor with your arms and legs extended. Take a deep breath and as you exhale, contract your abs and simultaneously raise your right leg up to the ceiling and your opposite left arm to touch your right foot. Lower back down slowly, and repeat on the other side so that your opposite hand touches the opposite foot.

10Russian Twist

This classic ab move targets the obliques. The key to the Russian twist is to lower the back down to the point where you feel engagement in your core. You can do this without a weight, or grab a dumbbell or medicine ball for extra resistance.

How to: Sit with your knees bent and chest lifted. Lower back until you have to engage your core but spine is straight. You can hold a weight with both hands or just hold your hands together. Twist from side to side with control, moving your hands or the weight with you. Heels can be on the ground or lifted a few inches up in the air.

11Swiss Ball Planks

Olympian and Team USA track and field athlete Colleen Quigleysays that the Swiss ball adds instability so you have to constantly fight for your balance while on top of it. Pro tip: Quigley says don't let your hips drop and don't stick your butt in the air. Focus on a straight line from the heels to the top of your head.

How to: Place your elbows on the Swiss ball and toes on the ground so you are holding a plank position. Carefully move the Swiss ball slightly forward and back, extending your plank and then bringing it back in. Try to keep your hips even and still, bracing through the core.

12Side Plank Variations

Side planks are great for targeting the obliques, but they can be boring. Quigley uses these two variations to mix things up and help the time pass by.

How to:

1. Leg lifts: Start in a side plank position with your body in one long plane. Lift up, then raise your top leg up and down about 10 times, touching your bottom foot and lifting again.

2. Hip dips: Start in a side plank position with your body in one long plane. Dip your hips down a few inches, and then bring them back up nice and controlled.

13Santanas

McKinney is all about adding rotation to plank exercises in order to target every layer of the muscle in your core.

How to: Start in a strong plank position with your hands stacked under your shoulders, glutes squeezed, and your belly button pulled into your spine. From there, shift your weight to one side and allow your body to rotate as your hips open. Your feet will move with the rotation. Once your body has shifted 90 degrees and you are in a side plank position, shift your weight once again and return to the standard plank. Alternate sides with every rep and do not let your plank position suffer.

14Hollow Hold

McKinney says that we need a hollow position for nearly every exercise movement out there. "By pressing and keep your low back pushed into the ground, we are getting more control in our hips and helping our body learn to stay in a neutral position, even when we are not thinking about it," she shares.

How to: Start by lying on your back on the ground. Knees should be bent with your feet off the ground. Arms should be extended toward the ceiling. Keeping your low back pressed into the ground, slowly begin to extend your legs as far as you can without your low back arching off the ground. Once your low back starts to come off the ground, you have found your hollow hold position. If you can fully extend your legs and keep them hovering off the ground, then you can slowly start to drop your arms back into an overhead position. This movement is commonly held 20-30 seconds at a time in a beginner routine.

15Pilates 100

Once you have mastered the hollow body move, you're ready to take things up and notch and try the Pilates 100. This is a great addition to any workout routine and can be added on to ab specific workouts or after any cardio exercise.

How to: Lie on your back with your knees bent in a 90 degree angle. Point your toes and squeeze your heels together, then extend your legs straight out on a diagonal so they are about a 65 degree angle from the floor. Lift your head, neck, and shoulders off the mat and extend your arms right by your sides. You'll want to hold this position throughout the entire exercise. Keep the neck lifted and chest open. Begin pumping your straight arms up and down by your sides, inhaling through the nose for 5 counts and then exhaling through the mouth for 5 counts for a total of 10 times (that's one set). You'll perform this for a total of 10 sets or 100 pumps through.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.goodhousekeeping.com/health/fitness/g33324948/best-ab-workouts-for-women/

The good thing about working your abs (apart from all the usual benefits) is that you can do it anytime and anywhere.

If you are just starting your fitness journey, it’s not alway easy to settle into a 20 minute, ab shredding, intense workout that will make you double up in pain when you cough the next day. It’s better to start with a less intense workout and build up your core strength from there.

That’s why we’ve collected 21 beginner ab workouts that you can do at home, that will give you a great abdominal and oblique workout. As always save and share your favourites to your social media.

21 Beginner Ab Workouts That You Can Do At Home With No Equipment!

Your 5 Minute Ab Workout

MyFitnessPal Beginner Ab Workout

Darebee 2 Min Abs Workout

The 7 Minute Core Workout

Tabata Ab Blast Workout

15 Minute Beginner Core Workout

5 Minute Loose The Pooch Workout

5 Minute Pilates Abs

Waistline Slim And Trim 6 Mins Abs Workout – No Equipment

5 Minute Plank Workout

5 Minute Abs Workout

5 Minute Plank Workout

Core & Cardio Beginner Bodyweight Workout

6 Minute Yoga For Better Abs

Total Abs Workout

Tone It Up – 3 Moves To Sculpt Strong & Sexy Lower Abs

Flat Abs In 5 Minutes!

The Lazy Girls Lower Ab Workout – 3X3 Minute AMRAP

Dare Bee Lower Abs Workout

8 Mins To Flat Abs

A Core Workout (Not Only) For Runners

Best at home ab workout Up to Our Newsletter

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Trimmed&Toned Team.

TrimmedandTonedИсточник: https://www.trimmedandtoned.com/21-beginner-ab-workouts-can-home-no-equipment/
1943169

“Six-pack abs” are probably the most desired fitness result among the masses. And there are a lot of weird abs machines (remember those vibrating ab belts?) that promise to carve out that washboard effect, helping you look super ripped in time for bathing suit season.

Here’s a little secret: There’s no shortcut to a six-pack. And you’ll never get those washboard abs without working your entire core, which is the foundation to all your body’s power. Your core includes not just the rectus abdominis (aka your six-pack), which allows you to bend over, but also the transversus abdominis (a deep layer of muscle that stabilizes your torso), the internal and external obliques on the sides of your torso which help you bend and twist, the stabilizing multifidi muscles along your spine, and the erector spinae, which help you stand up from a bent-over position and bend over backwards.

The best way to work all these muscles (and potentially work towards a six-pack) is through compound movements — like squats and deadlifts — that force your core to stabilize your entire body as you go through the motions. More targeting core training, like sit-ups and planks, will also call all those muscles into play. And certain abs machines can make those basic exercises way more challenging, upping the resistance or your range of motion so you can get more bang for your buck with every rep. Some of these tools are probably already in your gym; others are affordable, accessible, and easy to stash away when you don’t want awkward questions from house guests.

Ready to fire up your core? Use these top-rated abs machines to build a stronger foundation.

The Best Ab Machines

How We Chose

This list is made up of budget-friendly, multipurpose ab machines that target your core without any gimmicks or false promises. They come highly rated from our own team’s in-gym experiences and from tons of online reviewers. Whether you’re looking for something super portable or a more serious piece of equipment, there’s an option here for you.

Advertisement - Continue Reading Below

1

Best Ab Roller

Perfect Fitness Ab Carver Pro
Perfect Fitnessamazon.com

$39.99

SHOP NOW

Sometimes, the most effective tools are the simplest ones. Ab rollers work by forcing you to engage multiple core (and upper body) muscles as you extend your body out into a plank variation, then pull the wheel back towards your body to return to start.

This one uses a carbon-steel spring mechanism to provide resistance as you roll out, and the wide tread and ergonomic handles help you stay stable even when you’re carving to the side to target your obliques. 

2

Best Ab Wheels

SKLZ Core Wheels

SHOP NOW

Nope, these aren’t the same as an ab roller. Instead, this set of wheels helps you take traditional planks and push-ups to the next level. Holding onto one in each hand while in a plank position, you can roll one or both out to the front or side of your body. That moving base destabilizes your muscles from the get-go, forcing them to work harder to stay balanced and engage your shoulder, core, and hip muscles from new angles as you move.

3

Best Barbell Ab Trainer

CAP Barbell Ab Trainer
CAP Barbellamazon.com

$22.82

SHOP NOW

Crunches are a classic best at home ab workout exercise, but do them wrong and your neck and back will be left aching. The ergonomic design of this ab machine helps you maintain proper form so you can really target those deep core muscles (aka your transverse abdominis) — and help you max out the benefits of each and every crunch. It even has a cushioned headrest for extra support as you crank ’em out.

4

Best Sliders

SPRI Sliding Core Discs

SPRIamazon.com

SHOP NOW


$7.86 (21% Off)

Another so-simple-it’s-genius piece of equipment, these gliding discs should be a staple in every abs workout. Slip them under your hands or feet during bodyweight exercises (like mountain climbers or body saws) and all of a sudden your body has to fight against a new kind of friction, making every move more challenging. 

They’re dual-sided to work on carpet and hard floors, and so lightweight and portable they’re a no-brainer to pack for traveling.

5

Best Ab Bench

XMark Adjustable Decline Ab Workout Bench
XMark Fitnessamazon.com

$179.00

SHOP NOW

A weight bench isn’t just for bench presses; an adjustable, declining bench also allows for all kinds of abs exercise variations. Hook your legs through the handlebars, and all of a sudden your crunches will feel a whole lot harder. 

This one has 12 levels of decline adjustment, and the more intense you make the grade, the harder your core will have to work. Don’t worry about flipping over (even if you add weight!) — it’s made from heavy-duty steel.

6

Best Roman Chair

Marcy Adjustable Hyperextension Roman Chair

Marcyamazon.com

SHOP NOW


$111.79 (20% Off)

This little contraption can be used for a variety of forward- and backward-facing exercises that strengthen your core. Imagine sitting on the bench and hooking your feet under the adjustable ankle pads, then leaning backward for sit-ups. 

The key there is in back extension: To keep from falling out of position, you have to engage every muscle in your core. Flip over, and your core is responsible for lifting you up away from the frame. Either way, you’ll be target your abs, your back, and all the smaller muscles that help you maintain a strong foundation. 

7

Best Ab Coaster

AbCoaster MAX Ab Machine
Tristar Products Incamazon.com

$249.99

SHOP NOW

You know that burn you feel during every sit-up? That comes from muscle contraction, and it’s where the magic happens. This abs machine promises a “constant contraction” as you slide the cushioned swivel seat from the bottom of its arc to the top, working your lower, middle, and upper abs on the way up (and then again on the way back down).

Twist the seat to the side as you move, and you’ll fire up your obliques. You can even add weight plates to the sides to increase the resistance.

8

Best Swiss Ball

URBNFit Exercise Ball
URBNFitamazon.com

$26.97

SHOP NOW

Swiss balls are an excellent affordable choice for an abs machine; the inflatable nature of the ball is a built-in balance challenge best at home ab workout you’re sitting on it for crunches or using it as a base for planks (sitting on it occasionally while working is another great way to engage your core). This one can handle up to 600 pounds and has a durable, nonslip surface.

9

Best Ab Resistance Machine

Core Max 2.0 Smart Abs and Total Body Workout Machine
Core Maxamazon.com

$89.98

SHOP NOW

Bodyweight exercises not enough for your abs? This abs machine uses power-assisted springs to add resistance in both directions as you do moves like crunches or push-ups. Even though body weight can be a powerful tool, using the three different levels of resistance allows you to level up moves that may be starting to feel easy. It also guarantees your muscles will be working throughout the whole exercise, which — of course — will help max out the benefits.  

Ashley MateoAshley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.bestproducts.com/fitness/g36494726/best-abs-machines/

Best at home ab workout -

7 Best Ab Exercises Using Dumbbell Weights

Fitness expert performing a v-sit with a Mirafit dumbbell

We all know that six packs are predominantly made in the kitchen. A clean diet and a low body fat percentage are ultimately what will give you the right platform for a well-chiselled physique.

However, there’s a lot you can do in the gym to help you get shredded abs. 

And if you’re sick of doing sit ups, you’ve come to the right place. 

By adding in some weight to your ab training, you’ll be giving your body the stimulus it needs to adapt and grow – so you can start seeing some real results. 

One of the easiest ways to train your abs is by using free weights. That way, if you’re short on time or just want to do your ab training at home, you don’t need much to get started. 

Can weights give you abs?

Fitness expert performing leg raises with a Mirafit dumbbell

Abs are like any muscle. If you want them to be more defined, you need to progress your training. This means working your way up in weight load, to get stronger, more developed abs.  

So, just doing a few situps each week, isn’t going to cut it.  

You need to add on the weight, as well as eat enough protein, to get a truly defined six pack. 

7 best ab exercises 

Below are our top seven exercises for building strong, defined abs. 

We’ve chosen to use Dumbbells as they’re easy to hold, really versatile and can be stored away easily with our 2 Tier 150kg Dumbbell Rack.  

1 - V-sits 

fitness expert using a mirafit dumbbell for ab exercises v sits

How to do them 

Lie on the floor while holding the dumbbell above your head. Bring your arms and feet up at the same time so that your body forms a V-shape. Lower yourself carefully back down and repeat. 

Why you should be doing them

This exercise is a great way to target both your upper and lower abs all at the same time. The leg raise part works your lower abs. And the overhead with dumbbell lift challenges your upper core. 

2 - Leg raises 

fitness expert using a mirafit dumbbell for ab exercises leg raises

How to do them

Lie on the floor with a dumbbell gripped in-between your ankles. While pressing your back flat into the floor, lift your legs up to around a 45-degree angle, and then lower back down. Repeat. 

Why you should be doing them

These are great for working your lower abs as well as your hip flexors. And having to maintain a straight spine is also good for working your lower back.  

3 - Kneeling woodchoppers 

fitness expert using a mirafit dumbbell for ab exercises woodchoppers

How to do them

Kneel down on one knee. Holding the dumbbell in both hands, raise it up behind you and back down so that it meets the side of your hip on the supporting leg. Once you have completed your set, repeat on the other side.  

Why you should be doing them

Woodchoppers are particularly good for working your obliques. And the added momentum of this movement is a great way to challenge and engage your stabilising muscles.  

4 - Russian twists 

fitness expert using a mirafit dumbbell for ab exercises russian twists

How to do them

Sit down on the floor and bring your knees up so that your legs are elevated. While holding the dumbbell with both hands, move the weight from side-to-side. Ensure that you maintain your balance throughout the exercise and that your movements are controlled. 

Why you should be doing them

Having to keep your legs off the floor in this position is great for working your lower abs. And the added, weighted twist works your obliques.  

5 - Side planks with hip lift 

fitness expert using a mirafit-dumbbell for ab exercises side plank with hip lifts

How to do them

While in a side plank position, hold the dumbbell close to your hip. Lower your hips towards the ground (without making contact) and then push them back up. Make sure you use your core to perform this movement and not your legs. Once you have completed the set, repeat on the other side. 

Why you should be doing them

This is a controlled way to work the sides of your abs as well as your lower back. It’s also extremely challenging making it perfect for building strength.  

6 - Overhead to squat  

fitness expert using a mirafit dumbbell for ab exercises overhead to squat

How to do them

Lie down on the floor with your knees up and your hands up above your head. With the dumbbell in both hands, bring the weight over your head and use the momentum to pull yourself up into a squat position. Roll carefully back down and repeat. 

Why you should be doing them

This is a really challenging exercise that tests your balance and works the whole of your core. Each movement needs all your energy and focus making it ideal for mixing up your ab training. 

7 - Knees to chest  

fitness expert using a mirafit dumbbell for ab exercises knees to chest

How to do them

Grip the dumbbell in-between your ankles and bring your knees up while lying on the floor. You might want to support your lower back with your hands as you do this exercise. Next, squeeze your knees up into your chest and lift your hips off the ground slightly. Lower your legs back down while keeping them bent and without letting them rest on the floor. 

Why you should be doing them

This exercise is great for challenging your upper abs and the added hip lift engages your lower abs too. A real burner and great for building strength and definition. 

Which exercise is best for abs? 

Fitness expert performs a knee-to-chest with a Mirafit dumbbell

There’s never going to be one go-to exercise for building overall strength and muscle. It doesn’t matter whether it’s your abs, arms or your legs. Building true strength is about consistent progression combined with accessory lifts.  

It’s also really important that your training doesn’t just focus on one area either. Muscle building needs to be balanced. So, if you’re working your abs, you need to work the whole of your abs, as well as your back, to avoid any asymmetries or potential injuries.  

Can you do ab exercises every day? 

Fitness expert performing a knee to chest with a Mirafit dumbbell

How frequently you train depends on what type of training you’re doing. 

When doing weighted ab exercises like the above, we’d recommend you approach your training like you would any other area of your body. For example, if you do legs twice a week with rest days in-between, do abs twice a week with rest days in-between. 

And just like when you’re working any other muscle, keep a track of what weight load you are using for each exercise. That way, you can make sure you are always challenging yourself so that you can reach your goals.  

To complement your ab training, check out our best back exercises using a pull up bar. 

For more content, follow us on Instagram @Mirafit Official and on our official Mirafit Facebook page.

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Tags:Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout

Источник: https://mirafit.co.uk/blog/seven-best-ab-exercises-using-dumbbells/

The phrase "abs are made in the kitchen" definitely holds true, but certified personal trainer and Gold’s AMP coach Ally McKinney says that ab workouts for women can also help to reduce low back pain, build stability, and improve our posture.

Not only is your core the center of your entire body, but it's utilized in practically every single movement that you make and plays a huge role in your overall strength. A weak core can lead to other muscles overcompensating and puts us at a greater risk for injury.

While many of us may try to rush through an ab workout, remember that slow is always best when it comes to core exercises. Slow down, move with control, and breath through each movement.

Fitness Experts at the Good Housekeeping Institute's Wellness Lab teamed up with the top fitness trainers and professional athletes to bring you the best ab workout moves to add to your exercise routine. Before you start any exercise regimen, be sure to consult your physician or healthcare practitioner.

Try this format for a great 10 minute workout routine at home:

  • Pick three moves from the exercises listed below.
  • Perform the movement for 30 seconds on, 15 seconds off.
  • Repeat four times through for each movement to complete one full set.
  • Rest for one minute in between sets before switching to the next movement.

1Tabletop Crunch and Reach

Personal trainer and QALO fitness ambassador Taylor Wittickbrings a twist to the traditional crunch by lifting the legs to a tabletop position and adding an overhead extension.

How to: Lay flat on your back and bend both knees at a 90 degree angle above you. Grab a light weight in both hands. Perform a crunch, reaching the weight past your knees and towards your ankles. As you lower out of the crunch, simultaneously extend your arms over your head and straighten your legs out away from you at an angle. Return to your starting position by bringing your legs back to 90 degrees and crunching at the same time.

2Reverse Crunch Heel Touches

Wittick says that most reverse crunches involve rocking your legs up into your chest, but this movement stops before the rocking motion to focus on engaging your lower abdominals.

How to: Laying flat on your back, place your hands behind your head. Bend your knees and bring them up into a 90 degree angle, then lift up into a crunch. Try to touch your heels to the ground while maintaining a 90 degree position in your legs and holding the static crunch. Do NOT arch your back; only lower your legs as far as your core can hold. Then, lift your legs back to the tabletop position as you breathe out. Consider adding ankle weights to make this move more challenging once you establish the proper form.

3Crunch and Reach

Add an extra reach at the end of your standard crunch to really feel the burn and get the most out of the movement.

How to: Start by laying on your back with your arms extended overhead and knees bent so your feet are flat on the floor. Use your arms as a lever to bring them up as you crunch your core, lifting your head and keeping the neck long while raising your shoulder blades of the floor. At the top of the crunch, reach your arms in between your knees for a pulse further, then slowly lower back down and arms go back overhead.

4Bicycle Crunch

Fhitting Room'sPierre Armandswears by the bicycle crunch, which is a major move in his ABS Focus classes. Armand says that the move is simplistic in concept but when performed correctly, it lights up all the abdominals.

How to: Lie flat on the floor with legs straight in front of you and your lower back pressed into the floor. Place your hands behind your head and be sure not to squash your neck; think about keeping the neck long and lifted throughout the movement, almost like you were holding an apple just below your chin. Lift your shoulder blades off the ground, and pull your right knee into your chest while bringing your left elbow to meet the right knee. Switch sides and do the same motion on the opposite side with the right elbow touching the left knee. During the movement, the straight leg should be hovering a few inches above the ground.

5Forearm Plank Walkouts

Karena Dawn and Katrina Scott, personal trainers and co-founders of Tone It Up, love this variation of the plank that requires extra stability through the abdominals.

How to: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Press your toes into the floor and squeeze your glutes. From here, walk your right foot out a few inches and then your left foot out a few inches. While marching your feet out and in, focus on stabilizing your core and not letting your hips move.

6One Leg Plank

This plank variation can be done using your body weight, or for an added challenge try adding a resistance band on your thighs just above your knees.

How to: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Press your toes into the floor and squeeze your glutes. From here, lift your right foot up a few inches and hold for about 5-10 seconds. Lower the right foot down, and repeat with the left foot.

RELATED:The Best Resistance Bands for a Full-Body Workout, According to Experts

7Mountain Climbers

This move is guaranteed to let you feel the burn. Go slow and controlled, and Scott says to place gliders under your feet for an even harder challenge.

How to: Start in a plank position with your arms straight and wrists directly under your shoulders. Your body should be in one long plane, with toes pressed into the ground and glutes engaged. Alternate bringing either knee into your chest. For a greater challenge, cross right knee over to touch opposite left elbow, and same thing on the other side.

8Starfish Crunch

Dawn is known for this variation of the v-up where you fully extend your arms and legs at the bottom to target every inch of your abdominals. This move is a staple for their workouts on the Tone It Up app.

How to: Begin laying on the ground with your arms and legs spread in a starfish shape. Using your core muscles, pull your body in tight and upright and hug your knees into a ball shape. Then, slowly lower back down and repeat.

9Alternating Straight-Leg Jackknife

By alternating this movement on either side, you engage a variety of core stabilizing muscles including the obliques.

How to: Lie flat on the floor with your arms and legs extended. Take a deep breath and as you exhale, contract your abs and simultaneously raise your right leg up to the ceiling and your opposite left arm to touch your right foot. Lower back down slowly, and repeat on the other side so that your opposite hand touches the opposite foot.

10Russian Twist

This classic ab move targets the obliques. The key to the Russian twist is to lower the back down to the point where you feel engagement in your core. You can do this without a weight, or grab a dumbbell or medicine ball for extra resistance.

How to: Sit with your knees bent and chest lifted. Lower back until you have to engage your core but spine is straight. You can hold a weight with both hands or just hold your hands together. Twist from side to side with control, moving your hands or the weight with you. Heels can be on the ground or lifted a few inches up in the air.

11Swiss Ball Planks

Olympian and Team USA track and field athlete Colleen Quigleysays that the Swiss ball adds instability so you have to constantly fight for your balance while on top of it. Pro tip: Quigley says don't let your hips drop and don't stick your butt in the air. Focus on a straight line from the heels to the top of your head.

How to: Place your elbows on the Swiss ball and toes on the ground so you are holding a plank position. Carefully move the Swiss ball slightly forward and back, extending your plank and then bringing it back in. Try to keep your hips even and still, bracing through the core.

12Side Plank Variations

Side planks are great for targeting the obliques, but they can be boring. Quigley uses these two variations to mix things up and help the time pass by.

How to:

1. Leg lifts: Start in a side plank position with your body in one long plane. Lift up, then raise your top leg up and down about 10 times, touching your bottom foot and lifting again.

2. Hip dips: Start in a side plank position with your body in one long plane. Dip your hips down a few inches, and then bring them back up nice and controlled.

13Santanas

McKinney is all about adding rotation to plank exercises in order to target every layer of the muscle in your core.

How to: Start in a strong plank position with your hands stacked under your shoulders, glutes squeezed, and your belly button pulled into your spine. From there, shift your weight to one side and allow your body to rotate as your hips open. Your feet will move with the rotation. Once your body has shifted 90 degrees and you are in a side plank position, shift your weight once again and return to the standard plank. Alternate sides with every rep and do not let your plank position suffer.

14Hollow Hold

McKinney says that we need a hollow position for nearly every exercise movement out there. "By pressing and keep your low back pushed into the ground, we are getting more control in our hips and helping our body learn to stay in a neutral position, even when we are not thinking about it," she shares.

How to: Start by lying on your back on the ground. Knees should be bent with your feet off the ground. Arms should be extended toward the ceiling. Keeping your low back pressed into the ground, slowly begin to extend your legs as far as you can without your low back arching off the ground. Once your low back starts to come off the ground, you have found your hollow hold position. If you can fully extend your legs and keep them hovering off the ground, then you can slowly start to drop your arms back into an overhead position. This movement is commonly held 20-30 seconds at a time in a beginner routine.

15Pilates 100

Once you have mastered the hollow body move, you're ready to take things up and notch and try the Pilates 100. This is a great addition to any workout routine and can be added on to ab specific workouts or after any cardio exercise.

How to: Lie on your back with your knees bent in a 90 degree angle. Point your toes and squeeze your heels together, then extend your legs straight out on a diagonal so they are about a 65 degree angle from the floor. Lift your head, neck, and shoulders off the mat and extend your arms right by your sides. You'll want to hold this position throughout the entire exercise. Keep the neck lifted and chest open. Begin pumping your straight arms up and down by your sides, inhaling through the nose for 5 counts and then exhaling through the mouth for 5 counts for a total of 10 times (that's one set). You'll perform this for a total of 10 sets or 100 pumps through.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.goodhousekeeping.com/health/fitness/g33324948/best-ab-workouts-for-women/

“Six-pack abs” are probably the most desired fitness result among the masses. And there are a lot of weird abs machines (remember those vibrating ab belts?) that promise to carve out that washboard effect, helping you look super ripped in time for bathing suit season.

Here’s a little secret: There’s no shortcut to a six-pack. And you’ll never get those washboard abs without working your entire core, which is the foundation to all your body’s power. Your core includes not just the rectus abdominis (aka your six-pack), which allows you to bend over, but also the transversus abdominis (a deep layer of muscle that stabilizes your torso), the internal and external obliques on the sides of your torso which help you bend and twist, the stabilizing multifidi muscles along your spine, and the erector spinae, which help you stand up from a bent-over position and bend over backwards.

The best way to work all these muscles (and potentially work towards a six-pack) is through compound movements — like squats and deadlifts — that force your core to stabilize your entire body as you go through the motions. More targeting core training, like sit-ups and planks, will also call all those muscles into play. And certain abs machines can make those basic exercises way more challenging, upping the resistance or your range of motion so you can get more bang for your buck with every rep. Some of these tools are probably already in your gym; others are affordable, accessible, and easy to stash away when you don’t want awkward questions from house guests.

Ready to fire up your core? Use these top-rated abs machines to build a stronger foundation.

The Best Ab Machines

How We Chose

This list is made up of budget-friendly, multipurpose ab machines that target your core without any gimmicks or false promises. They come highly rated from our own team’s in-gym experiences and from tons of online reviewers. Whether you’re looking for something super portable or a more serious piece of equipment, there’s an option here for you.

Advertisement - Continue Reading Below

1

Best Ab Roller

Perfect Fitness Ab Carver Pro
Perfect Fitnessamazon.com

$39.99

SHOP NOW

Sometimes, the most effective tools are the simplest ones. Ab rollers work by forcing you to engage multiple core (and upper body) muscles as you extend your body out into a plank variation, then pull the wheel back towards your body to return to start.

This one uses a carbon-steel spring mechanism to provide resistance as you roll out, and the wide tread and ergonomic handles help you stay stable even when you’re carving to the side to target your obliques. 

2

Best Ab Wheels

SKLZ Core Wheels

SHOP NOW

Nope, these aren’t the same as an ab roller. Instead, this set of wheels helps you take traditional planks and push-ups to the next level. Holding onto one in each hand while in a plank position, you can roll one or both out to the front or side of your body. That moving base destabilizes your muscles from the get-go, forcing them to work harder to stay balanced and engage your shoulder, core, and hip muscles from new angles as you move.

3

Best Barbell Ab Trainer

CAP Barbell Ab Trainer
CAP Barbellamazon.com

$22.82

SHOP NOW

Crunches are a classic abs exercise, but do them wrong and your neck and back will be left aching. The ergonomic design of this ab machine helps you maintain proper form so you can really target those deep core muscles (aka your transverse abdominis) — and help you max out the benefits of each and every crunch. It even has a cushioned headrest for extra support as you crank ’em out.

4

Best Sliders

SPRI Sliding Core Discs

SPRIamazon.com

SHOP NOW


$7.86 (21% Off)

Another so-simple-it’s-genius piece of equipment, these gliding discs should be a staple in every abs workout. Slip them under your hands or feet during bodyweight exercises (like mountain climbers or body saws) and all of a sudden your body has to fight against a new kind of friction, making every move more challenging. 

They’re dual-sided to work on carpet and hard floors, and so lightweight and portable they’re a no-brainer to pack for traveling.

5

Best Ab Bench

XMark Adjustable Decline Ab Workout Bench
XMark Fitnessamazon.com

$179.00

SHOP NOW

A weight bench isn’t just for bench presses; an adjustable, declining bench also allows for all kinds of abs exercise variations. Hook your legs through the handlebars, and all of a sudden your crunches will feel a whole lot harder. 

This one has 12 levels of decline adjustment, and the more intense you make the grade, the harder your core will have to work. Don’t worry about flipping over (even if you add weight!) — it’s made from heavy-duty steel.

6

Best Roman Chair

Marcy Adjustable Hyperextension Roman Chair

Marcyamazon.com

SHOP NOW


$111.79 (20% Off)

This little contraption can be used for a variety of forward- and backward-facing exercises that strengthen your core. Imagine sitting on the bench and hooking your feet under the adjustable ankle pads, then leaning backward for sit-ups. 

The key there is in back extension: To keep from falling out of position, you have to engage every muscle in your core. Flip over, and your core is responsible for lifting you up away from the frame. Either way, you’ll be target your abs, your back, and all the smaller muscles that help you maintain a strong foundation. 

7

Best Ab Coaster

AbCoaster MAX Ab Machine
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You know that burn you feel during every sit-up? That comes from muscle contraction, and it’s where the magic happens. This abs machine promises a “constant contraction” as you slide the cushioned swivel seat from the bottom of its arc to the top, working your lower, middle, and upper abs on the way up (and then again on the way back down).

Twist the seat to the side as you move, and you’ll fire up your obliques. You can even add weight plates to the sides to increase the resistance.

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Best Swiss Ball

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Swiss balls are an excellent affordable choice for an abs machine; the inflatable nature of the ball is a built-in balance challenge whether you’re sitting on it for crunches or using it as a base for planks (sitting on it occasionally while working is another great way to engage your core). This one can handle up to 600 pounds and has a durable, nonslip surface.

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Best Ab Resistance Machine

Core Max 2.0 Smart Abs and Total Body Workout Machine
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Bodyweight exercises not enough for your abs? This abs machine uses power-assisted springs to add resistance in both directions as you do moves like crunches or push-ups. Even though body weight can be a powerful tool, using the three different levels of resistance allows you to level up moves that may be starting to feel easy. It also guarantees your muscles will be working throughout the whole exercise, which — of course — will help max out the benefits.  

Ashley MateoAshley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.bestproducts.com/fitness/g36494726/best-abs-machines/

Six-pack exercises don't start and end with sit-ups. As any proud owner of six-pack abs will attest, it takes more than just endless crunches, twists and sit-ups to achieve your goal of a cobblestone core. In fact, you may want to abandon crunches all together if you want to get smart on your six-pack.

A warning: when it comes to the abs exercises below, you'll want to get comfortable with the feeling of being uncomfortable. Despite nothing hurting as much as the day after you blitz your core in the gym, the results are always worth the aches and pains.

Abs, you see, are much more than a chiseled torso and an excuse to wear a tight t-shirt, they are also one of the most important muscles in your body and having a stronger core will help your strength in other lifts — helping your numbers on bench presses, overhead work, deadlifts and squats creep upwards and improve your recovery — while helping you maintain good posture and even eliminate back pain.

Therefore, safe to say that ab exercises deserve as much time and attention as any other muscle group in your body, so it's important to do the right exercises. Here's how.

Westend61Getty Images

Ab Exercises Benefits

Getting visible abs is just the tip of the iceberg when it comes to training your core. There are almost countless benefits of having a fortified mid-section that are applicable to almost everyone — whether you swear by a weekend 5K, are a devout CrossFit zealot or just want to become faster, fitter and stronger. Here are just a few.

You'll beat back pain with ab exercises: In 2016, according to the Office for National Statistics, almost 31m work days were lost in the UK due to musculoskeletal problems including back pain, with treatment and attributable costs estimated at £12.3bn a year. The solution, thankfully, is significantly cheaper. A core-focused training regime — this 4-move back workout is particularly effective – can eliminate back pain, Canadian research suggests, with stationary exercises such as side planks being more beneficial than sit-ups or crunches.

You'll hit many personal bests: If your big lifts have stalled, it's probably your (lack of) accessory work and a weaker core holding you back. A strong midsection will become the sturdy foundation on which your compound moves will increase, helping you lift heavier weights for more reps, generating more force through your body and keeping your back safe.

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Your posture will improve with ab exercises: Simply put, core training can help you stand up straight. A study in Isokinetics and Exercise Science found men who took three hour-long pilates sessions a week for two months saw significant improvements in postural stability tests and exercises.

You'll have better balance: "A strong core keeps your torso in a more stable position whenever you move, whether you're playing sports or just doing chores," sports medicine specialist J. Christopher Mendler, M.D said to Men's Health. This will translate into both your training and every day movements.


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You can dominate at your sport: As a strong core will help you transfer more power to your limbs, you'll be able to punch harder, drive further and send a ball with more force, making you a better athlete at just about anything.

You'll become more agile with ab exercises: A study in the journal Kinesiology found that participants performing core and instability exercises — such as TRX exercises and single-leg moves — can help you become more flexible and more agile.

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The Anatomy of Your Abs

If you want to get shredded, it helps to get molecular on your body. We're not talking about attaining a degree in sports science here, but more knowing which part of your abs you're working and where.

Upper Abs

To specifically target your upper abs, your objective is to focus on exercises that involve pulling your chest towards your pelvis. Sure, they'll hit your whole core, but they'll smoke your upper abs too. Here's one to try:

Try: V-Ups

How:

  1. Starting on your back, extend your legs and keep your arms by your side
  2. In one movement, lift your upper-body, arms and legs to balance on your tailbone, forming a "V" shape
  3. Lower your body down. That's one rep

Middle Abs

Part of the 'rectus abdominis' — your 'six-pack' muscles — the middle abs are crucial for lexing your spine and bring your pelvis and ribcage closer. Get your middle ab exercises right and you'll be building a stronger core from the get-go.

Try: Hollow Holds

How:

  1. Lie on the floor with your legs stretched out in front of you and your feet together. Extend your arms above your head
  2. Tilt your pelvis forward until your lower back is flush against the floor
  3. Maintaining this position in your lower back, raise your arms and legs a few inches off the floor to create a straight line from fingers to toes

Lower Abs

What: Your lower abs are vital for maintaining strength across your whole core. For people losing weight, their lower abs are often the last to emerge. If you're struggling too, here's a quick coaching tip:

Try: Heel Tap Crunches

How:

  1. Lie on your back with your heels near your glutes.
  2. Brace your core, lift your shoulders off the floor and reach down to touch your right heel with your right hand, then your left heel with your other hand. That's one rep.

Why: This exercise predominantly targets the lower abs, obliques and hip flexors. By adjusting the distance between your heels and glutes, you can make it harder or easier. Control the movement by making slow extensions to maintain tension.


Your Ab Exercises and Six-pack Cheat Sheet

Of course, there's more to life — and to your training – than the ab exercises that we've prescribed in this article. The links, below, offer alternatives to your current training, alongside diet advice, physique know-how and workouts that will hit your abs and other areas of your body, such as your shoulders and your arms.


18 of the Best Ab Exercises

1. Barbell Floor Wiper

- Lie with your back flat on the floor and your arms extended holding the barbell above your chest.

- Keeping your arms fixed straight raise your legs up to the L-shaped position.

- Lower your leg down to each side then back up without touching the floor.

2. Medicine Ball Slam

- Standing up with your knees slightly bent lift the medicine ball directly over your head with your arms extended.

- Rise up on the balls of your feet and use your core muscles to throw the ball to the ground as you bend forwards at the waist.

- Catch the ball and repeat. The motion will not only train your abs but will also give you powerful shoulders.

3. Side Jackknife

- Lay on your side with your left arm extended out on the floor and you right arm bent to your head with your elbow bent out.

- Make sure your right leg is on top of your left.

- Bring your right elbow to your left leg as you raise your body up, contracting your obliques and slowly lower down before swapping sides after reps

4. Dragon Flag

- Lie back on the bench with your hands holding the bench behind your head.

- Bring your knees up to your chest and kick out to the ceiling, raising your body with just your shoulders on the bench.

- Keep your body straight and as you slowly move down. You'll not only feel the burn in your abs but in your lower back too.

5. Cable Woodchopper

- Set the cable machine to the highest position with and stand side on to the weights with your back to the machine.

- Grabbing the handle with both hands take a step away from the tower and put your feet shoulder width apart.

- Extend your arms fully and pull the handle down and across your body whilst rotating your torso.

- Bend your knees and pivot your back foot and slowly return to the start position, swapping sides after each set.

6. Cocoon

- Lay flat on your back with your arms extended behind your head and your feet slightly off the ground.

- Pull your knees towards your chest, lift your backside off the floor and lift your arms over your head as you perform a crunch and repeat.

7. Sandbag Sit-Up

- Lie with your back on the ground and you knees bent upwards.

- Hold a sandbag up above you with both extended arms and crunch forwards as you tense your core so your body performs a V shape with your thighs.

- Carefully lower down and repeat.

8. Hanging Leg Raise

- Grab a pull-up bar making a V shape with your arms and lower yourself into a dead hang.

- Put your feet together and raise your legs until they are perpendicular to your torso whilst keeping them straight.

- Slowly lower back to the starting position.

9. Superman With A Twist

- Lie on your stomach and place your hands on your head.

- Raise your torso and twist your chest from one side to the other.

- This move will not only target your abs but can also help combat that dreaded back pain.

10. Dish Rocks

- Sit up with your legs straight and extend your hands up above your head

- Raise your legs to make your body form a dish shape.

- Keep your body rigid as you rock back and forth to strengthen your core.

11. Barbell Roll Outs

- Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip.

- Position your shoulders directly over the barbell and slowly roll the bar forwards.

- Pause, then reverse the move.

- Roll out to a distance that's challenging, but doesn't force your hips to sag.

12. Russian Twists

- Sit holding the weight plate, dumbbell or kettlebell with your arms extended and feet off the floor.

-Under control, quickly twist at the torso, turning from side to side.

13. Hollow Holds

- Start lying on back with with your arms extended overhead on floor and legs straight resting on mat.

- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.

14. Dumbbell Deadbugs

- With a dumbbell in each hand, lift your arms towards the ceiling.

- Raise your legs, your knees bent at 90º (A).

- Slowly extend your left arm and right leg simultaneously, keeping your back straight (B). Return, then repeat on the other side.

15. Bear Crawls

- Assume a press-up position with your knees bent at 90-degree angles and directly underneath your hips. Your knees should be elevated.

- Without allowing your lower back to rise or round, brace your abs as if you were about to punched in the gut. Hold this contraction the entire time. This is your starting position.

- Walk” your right hand and left foot forward a few inches. Pause, and then return to the starting position.

- Next, “walk” your left hand and right foot forward. Return to the starting position.

16. Butterfly Sit-Ups

- Lie on the ground with your arms extended past your head.

- Bend your knees and have the soles of your feet facing one another so they're in a diamond shape.

- Crunch your abs to a sitting position as you reach forward with both hands to your feet.

17. Cable Crunch

- Attach a rope to a high pulley and kneel in front of it, with the handles held either side of your neck.

- Without moving your hips, contract your abs to bring your elbows to your thighs.

- Pause for a moment then slowly return to the starting position.

18. Overhead Crunch

- Lie on your back with your arms extended straight over your head so your body forms a straight line.

- Bend your knees and keep your feet flat on the floor then – keeping your arms locked – contract your abs to crunch your shoulders off the floor.


    Ab Workouts and Exercises

    Home Ab Workout: 10 Minute Burner Workout

    15-minute Workouts: Cored To Death

    Battle Ropes Abs Workout

    Ab Exercises With a Kettlebell: Eric Leija KB Flow


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    Источник: https://www.menshealth.com/uk/building-muscle/a757285/best-ab-exercises/

    Whilst that visible six pack is made in the kitchen, a strong core is vital for strong running. Yet which exercises are the best when it comes to working your core?

    A new study, published by the American Council on Exercise, looked into this, ranking the best and worst abdominal exercises in order of their effectiveness.

    The study looked at the results of a number of different exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.

    According to the study, the best exercises for hardening your core are:

    1. Bicycle crunches

    Getty Images

    According to the study, the bicycle crunch was the most effective exercise when analysing the muscle activity in the abdominals.

    To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.

    2. Captain’s chair

    Getty Images

    For this exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat.

    3. Crunches on an exercise ball

    Getty Images

    According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.

    According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.

    The worst exercises for working your core:

    Researchers found the least effective exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the Ab Rocker was up to 80% less effective.”

    For best results, the author of the study recommends adding several of the top-rated exercises to a five minute, daily routine.

    The 13 exercises used, ranked most of least effective were:

    1. Bicycle crunches

    2. Captain’s chair

    3. Crunches on an exercise ball

    4. Vertical leg crunch

    5. Torso Track

    6. Long arm crunch

    7. Reverse crunch

    8. Crunch with heel push

    9. Ab Roller

    10. Hover

    11. Traditional crunch

    12. Exercise tubing pull

    13. Ab Rocker

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    Источник: https://www.runnersworld.com/uk/news/a776336/best-and-worst-abdominal-exercises-according-to-research/

    Best at home ab workout -

    Whilst that visible six pack is made in the kitchen, a strong core is vital for strong running. Yet which exercises are the best when it comes to working your core?

    A new study, published by the American Council on Exercise, looked into this, ranking the best and worst abdominal exercises in order of their effectiveness.

    The study looked at the results of a number of different exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.

    According to the study, the best exercises for hardening your core are:

    1. Bicycle crunches

    Getty Images

    According to the study, the bicycle crunch was the most effective exercise when analysing the muscle activity in the abdominals.

    To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.

    2. Captain’s chair

    Getty Images

    For this exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat.

    3. Crunches on an exercise ball

    Getty Images

    According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.

    According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.

    The worst exercises for working your core:

    Researchers found the least effective exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the Ab Rocker was up to 80% less effective.”

    For best results, the author of the study recommends adding several of the top-rated exercises to a five minute, daily routine.

    The 13 exercises used, ranked most of least effective were:

    1. Bicycle crunches

    2. Captain’s chair

    3. Crunches on an exercise ball

    4. Vertical leg crunch

    5. Torso Track

    6. Long arm crunch

    7. Reverse crunch

    8. Crunch with heel push

    9. Ab Roller

    10. Hover

    11. Traditional crunch

    12. Exercise tubing pull

    13. Ab Rocker

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    Источник: https://www.runnersworld.com/uk/news/a776336/best-and-worst-abdominal-exercises-according-to-research/

    Abdominal exercise

    Abdominal exercises are a type of strength exercise that affect the abdominal muscles (colloquially known as the stomach muscles or "abs"). Human abdominal consist of four muscles which are the rectus abdomens, internal oblique, external oblique, and transversus abdominis. [1] When performing abdominal exercises it is important to understand the effects, functions, the types of exercises, and think about how to perform this exercise safely.

    Effects[edit]

    Abdominal exercises are useful for building abdominal muscles. This is useful for improving performance with certain sports, back pain, and for withstanding abdominal impacts (e.g., taking punches). According to a 2011 study, abdominal muscle exercises are known to increase the strength and endurance of the abdominal muscles.[2]

    It has been highly disputed whether or not abdominal exercises have any reducing effect on abdominal fat. The aforementioned 2011 study found that abdominal exercise does not reduce abdominal fat; to achieve that, a deficit in energy expenditure and caloric intake must be created—abdominal exercises alone are not enough to reduce abdominal fat and the girth of the abdomen.[2] Early results from a 2006 study found that walking exercise (not abdominal exercise specifically) reduced the size of subcutaneous abdominal fat cells; cell size predicts type 2 diabetes according to a lead author. Moderate exercise reduced cell size by about 18% in 45 obese women over 20 weeks; diet alone did not appear to affect cell size.[3]

    Functions of abdominal muscles[edit]

    Abdominal muscles have many important functions, including breathing, coughing, and sneezing, and maintaining posture and speech in a number of species.[4] Other abdominal functions are that it helps "in the function of support, containment of viscera, and help in the process of expiration, defecation, urination, vomiting, and also at the time of childbirth."[5][6] The anterior abdominal wall is made up of four muscles—the rectus abdominis muscle, the internal and external obliques, and the transversus abdominis."The two internal muscles, the internal oblique, and the transverse abdominis, respond more to increases in chemical or volume-related drive than the two external muscles, the rectus abdominis and external oblique; the basis for this differential sensitivity is unknown".[4]

    Core training[edit]

    Further information on Core: Core (anatomy)

    Not only can a one-sided preference for abdominal muscles (lack of exercise focused on other core muscles) result in creating muscle imbalances, but the effectiveness of exercise is also far from what could be achieved with a balanced workout planning. Core training frequently utilizes balance exercises, such as training of transverse abdomens and multifidus, training of diaphragm, and training of pelvic floor muscles.[7] Core strength exercises that are performed are to help influence core stability.

    The goal of core training is definitely not to develop muscle hypertrophy but to improve functional predispositions of physical activity. This particularly involves improving intermuscular coordination or synchronization of participating muscles.[8]

    The involvement of the core means more than just compressing abdominal muscles when in crouching or seated position. The role of the core muscles is to stabilize the spine. Resisting expansion or rotation is as important as the ability to execute the movement.

    Abdominal exercises[edit]

    This image shows an abdominal exercise crunch using a stability ball.

    There are multiple ways to work on our abdominals but here are various abdominal exercises someone can do that are effective.

    One of the most popular exercise is what is known as the abdominal crunch. It activates the four abdominal muscles because it flexes the spine while laying down with their feet on the ground while raising their upper body up and then back down. For those who are new to this exercise, it can help perform this exercise by crossing their arms and putting them crossed on their chest. Another effective exercise is an abdominal plank because it is used when strengthening their trunk and their inner and outer oblique of their core. This exercise is performed by being facedown, legs straight with their elbows bent, and holding the exercise in place by putting their weight on their forearms. [9]

    Moving forward, another exercise people can begin doing is to lie on their back and putting their feet at a 45° angle while moving their legs as if they were riding a bicycle. In addition, people can lay down with their hands on their side of their body and position a book on their stomach while raising their stomach up and down to feel the burn in their core. People may also lay down and position their feet at a 45° angle and lift them straight and bend them back down to the 45° angle then repeat. Once people have completed those they can stand straight with both of their arms opened and straight and bend down to the left then to the right by using one hand at a time. While standing people can also stand straight and position their hands on their hips and rotate their bodies from right to left and vice versa while bending forward and backward. Another way someone can work on their abdominals is by sitting on top of their legs in a bed while bending their chest forward until it touches the bed then coming back up to their normal position. Also, people can sit down on a bed with their legs straight and they will lie back and come back up without using their hands. While using a chair they can place their arms on the side of a chair and with their legs backward they will push down until their abdominal touches the chair. Finally, people can lay down with their feet straight and raise their legs to a right angle and then back down. For a better visual understanding, all these exercises were obtained from an Abdominal Exercise Journal. [10]

    Momentaneous activity[edit]

    One way to estimate the effectiveness of any abdominal exercise is in measuring the momentaneous[jargon] activity by electromyography (EMG), with the activity generally being compared to that of the traditional crunch. However, an exercise of lower activity performed during a long time can give at least as much exercise as a high-activity exercise, with the main difference being that a prolonged duration results in more in aerobic exercise than strength training.

    The following tables rank abdominal exercises from highest to lowest in terms of activity as determined by the EMG measures:[11]

    exercise mean
    activity1
    Captain's chair310%
    Bicycle crunch290%
    Reverse crunch240%
    Hover 230%
    Vertical leg crunch 216%
    Exercise ball 147%
    Torso track 145%
    Crunch with heel push 126%
    Long arm crunch 126%
    Ab roller 101%
    Traditional crunch 100%
    Exercise tubing pull 77%
    Ab rocker 74%

    1Compared to traditional crunch (100%)

    Bicycle crunch[edit]

    The bicycle targets the rectus abdominals and the obliques. Also, the rectus abdominals can be worked out with the basic crunch, the vertical crunch, the reverse crunch, and the full vertical crunch, and when at a low enough body fat percentage (10-12% for males, 15-18% for females) the individual parts of the muscle become visible; many refer to this visible separation as a six-pack. By exercising the internal and external obliques the stomach can be flattened.[12] The long arm crunch, in which arms are straightened behind, adds a longer lever to the move and emphasizes the upper part of the abs. The plank exercise not only strengthens the abs but also the back and stabilizes the muscles.[13]

    Gadgets[edit]

    Abdominal exercises can also be performed with the help of some machines and the captain's chair is one of the most popular machines used in gyms and health clubs. Other machines are the Ab Roller, the Ab Rocket Twister, the Chin-up bar in conjunction with Ab Straps, and the Torso Track. An exercise ball is also a tool that helps strengthen the abs. It may be more effective than the crunches on the floor because the abs do more work as the legs are not involved in the exercise.[14] With respect to the Ab-Slide, the study performed by Bird et al. showed greater muscle activation in the upper rectus abdominis, lower rectus abdominis, and external oblique when compared to the standard abdominal crunch. The Ab-Slide has proven to be an effective tool in strengthening the abdominal muscles from a concentric muscle action perspective. However, this research does not support replacing the traditional crunch exercise with the Ab-Slide gadget due to the lack of proven effectiveness in the eccentric loading of the abdominal muscles and the greater postural control.[15][16] Potentially the most effective equipment for abdominal strengthening is those that offer the least stability. Examples include the CoreFitnessRoller, bodyweight suspension training such as TRX, and stability balls with or without the Halo.

    Safety of abdominal exercises[edit]

    Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. In addition, exaggerated abdominal exercise can cause respiratory problems.[17] A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression.[18]

    • High challenge-to-compression ratio
      • Crunch with feet anchored
      • Crunch with feet free
      • Bicycle crunch
      • Hanging straight leg raise
    • Low compression, lower challenge
      • Crunch with feet anchored
      • Crunch with feet free
    • High challenge, higher compression
      • Straight-leg sit-up
      • Bent-leg sit-up
    • Low challenge-to-compression ratio
      (not recommended!)
      • Supine straight-leg raise
      • Supine bent-leg raise
      • Hanging bent-leg raise
      • Static cross-knee crunch

    The benefit of focused training on the "deep core" muscles such as the transversus abdominis has been disputed, with some experts advocating a more comprehensive training regimen.[19]

    See also[edit]

    References[edit]

    1. ^Norris, C M (March 1993). "Abdominal muscle training in sport". British Journal of Sports Medicine. 27 (1): 19–27. doi:10.1136/bjsm.27.1.19. ISSN 0306-3674. PMC 1332101. PMID 8457806.
    2. ^ abVispute, Sachin S; Smith, John D; Lecheminant, James D; Hurley, Kimberly S (2011). "The Effect of Abdominal Exercise on Abdominal Fat". Journal of Strength and Conditioning Research. 25 (9): 2559–64. doi:10.1519/JSC.0b013e3181fb4a46. PMID 21804427. S2CID 207503551.
    3. ^You, T; Murphy, K M; Lyles, M F; Demons, J L; Lenchik, L; Nicklas, B J (2006). "Addition of aerobic exercise to dietary weight loss preferentially reduces abdominal adipocyte size". International Journal of Obesity. 30 (8): 1211–6. doi:10.1038/sj.ijo.0803245. PMID 16446745. Lay summary – ScienceDaily (August 7, 2006).
    4. ^ abIscoe, S (1998). "Control of abdominal muscles". Progress in Neurobiology. 56 (4): 433–506. doi:10.1016/S0301-0082(98)00046-X. PMID 9775401. S2CID 34220852.
    5. ^Fidale, Thiago Montes; Borges, Felipe Farnesi Ribeiro; Roever, Leonardo; Souza, Gilmar da Cunha; Gonçalves, Alexandre; Chacur, Eduardo Paul; Pimenta, Cristhyano; Haddad, Eduardo Gasparetto; de Agostini, Guilherme Gularte; Gregório, Fábio Clemente; Guimarães, Fabrício Cardoso Ribeiro (2018-04-27). "Eletromyography of abdominal muscles in different physical exercises". Medicine. 97 (17): e0395. doi:10.1097/MD.0000000000010395. ISSN 0025-7974. PMC 5944552. PMID 29702987.
    6. ^Di Dio, Liberato John A. (September 1999). "The Importance of Anatomy". Annals of Anatomy - Anatomischer Anzeiger. 181 (5): 455–465. doi:10.1016/s0940-9602(99)80024-7. ISSN 0940-9602. PMID 10560011.
    7. ^Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (August 2018). "Effects of core strength training on core stability". Journal of Physical Therapy Science. 30 (8): 1014–1018. doi:10.1589/jpts.30.1014. ISSN 0915-5287. PMC 6110226. PMID 30154592.
    8. ^Sports., Medicine, American College of (2017). ACSM's Complete Guide to Fitness & Health, 2E. Human Kinetics. ISBN . OCLC 972290029.
    9. ^"Abdominal Exercises: A Review Study For Training Prescription". ResearchGate. Retrieved 2020-11-03.
    10. ^Mayers, May R. (1928). "Abdominal Exercises". The American Journal of Nursing. 28 (4): 363–364. doi:10.2307/3409357. ISSN 0002-936X. JSTOR 3409357.
    11. ^Anders, Mark (2001). "New Study Puts the Crunch on Ineffective Ab Exercises"(PDF). ACE Fitnessmatters: 9–11. Archived from the original(PDF) on August 15, 2007.
    12. ^"Abdominal Muscle Anatomy". Archived from the original on 27 July 2010. Retrieved 2010-07-13.
    13. ^"Top 10 Most Effective Ab Exercises". Archived from the original on 11 August 2010. Retrieved 2010-07-13.
    14. ^"Top 10 Most Effective Ab Exercises". Archived from the original on 11 August 2010. Retrieved 2010-07-13.
    15. ^Michael Bird, Kate M. Fletcher, and Alex J. Koch. Electromyographic Comparison of the Ab-Slide and Crunch Exercises. Journal of Strength and Conditioning Research. 20(2), 436–440, 2006.
    16. ^"Top 10 Most Effective Ab Exercises". Archived from the original on 11 August 2010. Retrieved 2010-07-13.
    17. ^Verges, Samuel; Lenherr, Oliver; Haner, Andrea C.; Schulz, Christian; Spengler, Christina M. (2006). "Increased fatigue resistance of respiratory muscles during exercise after respiratory muscle endurance training"(PDF). American Journal of Physiology. Regulatory, Integrative and Comparative Physiology. 292 (3): R1246–53. doi:10.1152/ajpregu.00409.2006. PMID 17068160. INIST:18626671.
    18. ^CT Axler; SM McGill (1997). "Low back loads over a variety of abdominal exercises: Searching for the safest abdominal challenge". Medicine & Science in Sports & Exercise. 29 (6): 804–810. doi:10.1097/00005768-199706000-00011. PMID 9219209.
    19. ^Reynolds, Gretchen (2009-06-17). "Is Your Ab Workout Hurting Your Back?". The New York Times. Archived from the original on 20 June 2009. Retrieved 2009-06-19.
    Источник: https://en.wikipedia.org/wiki/Abdominal_exercise

    The good thing about working your abs (apart from all the usual benefits) is that you can do it anytime and anywhere.

    If you are just starting your fitness journey, it’s not alway easy to settle into a 20 minute, ab shredding, intense workout that will make you double up in pain when you cough the next day. It’s better to start with a less intense workout and build up your core strength from there.

    That’s why we’ve collected 21 beginner ab workouts that you can do at home, that will give you a great abdominal and oblique workout. As always save and share your favourites to your social media.

    21 Beginner Ab Workouts That You Can Do At Home With No Equipment!

    Your 5 Minute Ab Workout

    MyFitnessPal Beginner Ab Workout

    Darebee 2 Min Abs Workout

    The 7 Minute Core Workout

    Tabata Ab Blast Workout

    15 Minute Beginner Core Workout

    5 Minute Loose The Pooch Workout

    5 Minute Pilates Abs

    Waistline Slim And Trim 6 Mins Abs Workout – No Equipment

    5 Minute Plank Workout

    5 Minute Abs Workout

    5 Minute Plank Workout

    Core & Cardio Beginner Bodyweight Workout

    6 Minute Yoga For Better Abs

    Total Abs Workout

    Tone It Up – 3 Moves To Sculpt Strong & Sexy Lower Abs

    Flat Abs In 5 Minutes!

    The Lazy Girls Lower Ab Workout – 3X3 Minute AMRAP

    Dare Bee Lower Abs Workout

    8 Mins To Flat Abs

    A Core Workout (Not Only) For Runners

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    TrimmedandToned

    Trimmed&Toned Team.

    TrimmedandTonedИсточник: https://www.trimmedandtoned.com/21-beginner-ab-workouts-can-home-no-equipment/
    &pt=i">

    Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past four years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

    Источник: https://www.tomsguide.com/news/i-tried-this-ab-workout-with-411-million-views-and-my-core-is-on-fire

    “Six-pack abs” are probably the most desired fitness result among the masses. And there are a lot of weird abs machines (remember those vibrating ab belts?) that promise to carve out that washboard effect, helping you look super ripped in time for bathing suit season.

    Here’s a little secret: There’s no shortcut to a six-pack. And you’ll never get those washboard abs without working your entire core, which is the foundation to all your body’s power. Your core includes not just the rectus abdominis (aka your six-pack), which allows you to bend over, but also the transversus abdominis (a deep layer of muscle that stabilizes your torso), the internal and external obliques on the sides of your torso which help you bend and twist, the stabilizing multifidi muscles along your spine, and the erector spinae, which help you stand up from a bent-over position and bend over backwards.

    The best way to work all these muscles (and potentially work towards a six-pack) is through compound movements — like squats and deadlifts — that force your core to stabilize your entire body as you go through the motions. More targeting core training, like sit-ups and planks, will also call all those muscles into play. And certain abs machines can make those basic exercises way more challenging, upping the resistance or your range of motion so you can get more bang for your buck with every rep. Some of these tools are probably already in your gym; others are affordable, accessible, and easy to stash away when you don’t want awkward questions from house guests.

    Ready to fire up your core? Use these top-rated abs machines to build a stronger foundation.

    The Best Ab Machines

    How We Chose

    This list is made up of budget-friendly, multipurpose ab machines that target your core without any gimmicks or false promises. They come highly rated from our own team’s in-gym experiences and from tons of online reviewers. Whether you’re looking for something super portable or a more serious piece of equipment, there’s an option here for you.

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    1

    Best Ab Roller

    Perfect Fitness Ab Carver Pro
    Perfect Fitnessamazon.com

    $39.99

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    Sometimes, the most effective tools are the simplest ones. Ab rollers work by forcing you to engage multiple core (and upper body) muscles as you extend your body out into a plank variation, then pull the wheel back towards your body to return to start.

    This one uses a carbon-steel spring mechanism to provide resistance as you roll out, and the wide tread and ergonomic handles help you stay stable even when you’re carving to the side to target your obliques. 

    2

    Best Ab Wheels

    SKLZ Core Wheels

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    Nope, these aren’t the same as an ab roller. Instead, this set of wheels helps you take traditional planks and push-ups to the next level. Holding onto one in each hand while in a plank position, you can roll one or both out to the front or side of your body. That moving base destabilizes your muscles from the get-go, forcing them to work harder to stay balanced and engage your shoulder, core, and hip muscles from new angles as you move.

    3

    Best Barbell Ab Trainer

    CAP Barbell Ab Trainer
    CAP Barbellamazon.com

    $22.82

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    Crunches are a classic abs exercise, but do them wrong and your neck and back will be left aching. The ergonomic design of this ab machine helps you maintain proper form so you can really target those deep core muscles (aka your transverse abdominis) — and help you max out the benefits of each and every crunch. It even has a cushioned headrest for extra support as you crank ’em out.

    4

    Best Sliders

    SPRI Sliding Core Discs

    SPRIamazon.com

    SHOP NOW


    $7.86 (21% Off)

    Another so-simple-it’s-genius piece of equipment, these gliding discs should be a staple in every abs workout. Slip them under your hands or feet during bodyweight exercises (like mountain climbers or body saws) and all of a sudden your body has to fight against a new kind of friction, making every move more challenging. 

    They’re dual-sided to work on carpet and hard floors, and so lightweight and portable they’re a no-brainer to pack for traveling.

    5

    Best Ab Bench

    XMark Adjustable Decline Ab Workout Bench
    XMark Fitnessamazon.com

    $179.00

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    A weight bench isn’t just for bench presses; an adjustable, declining bench also allows for all kinds of abs exercise variations. Hook your legs through the handlebars, and all of a sudden your crunches will feel a whole lot harder. 

    This one has 12 levels of decline adjustment, and the more intense you make the grade, the harder your core will have to work. Don’t worry about flipping over (even if you add weight!) — it’s made from heavy-duty steel.

    6

    Best Roman Chair

    Marcy Adjustable Hyperextension Roman Chair

    Marcyamazon.com

    SHOP NOW


    $111.79 (20% Off)

    This little contraption can be used for a variety of forward- and backward-facing exercises that strengthen your core. Imagine sitting on the bench and hooking your feet under the adjustable ankle pads, then leaning backward for sit-ups. 

    The key there is in back extension: To keep from falling out of position, you have to engage every muscle in your core. Flip over, and your core is responsible for lifting you up away from the frame. Either way, you’ll be target your abs, your back, and all the smaller muscles that help you maintain a strong foundation. 

    7

    Best Ab Coaster

    AbCoaster MAX Ab Machine
    Tristar Products Incamazon.com

    $249.99

    SHOP NOW

    You know that burn you feel during every sit-up? That comes from muscle contraction, and it’s where the magic happens. This abs machine promises a “constant contraction” as you slide the cushioned swivel seat from the bottom of its arc to the top, working your lower, middle, and upper abs on the way up (and then again on the way back down).

    Twist the seat to the side as you move, and you’ll fire up your obliques. You can even add weight plates to the sides to increase the resistance.

    8

    Best Swiss Ball

    URBNFit Exercise Ball
    URBNFitamazon.com

    $26.97

    SHOP NOW

    Swiss balls are an excellent affordable choice for an abs machine; the inflatable nature of the ball is a built-in balance challenge whether you’re sitting on it for crunches or using it as a base for planks (sitting on it occasionally while working is another great way to engage your core). This one can handle up to 600 pounds and has a durable, nonslip surface.

    9

    Best Ab Resistance Machine

    Core Max 2.0 Smart Abs and Total Body Workout Machine
    Core Maxamazon.com

    $89.98

    SHOP NOW

    Bodyweight exercises not enough for your abs? This abs machine uses power-assisted springs to add resistance in both directions as you do moves like crunches or push-ups. Even though body weight can be a powerful tool, using the three different levels of resistance allows you to level up moves that may be starting to feel easy. It also guarantees your muscles will be working throughout the whole exercise, which — of course — will help max out the benefits.  

    Ashley MateoAshley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    Источник: https://www.bestproducts.com/fitness/g36494726/best-abs-machines/

    Good news for anyone who's living room doubles as a fitness studio: You can totally, 100-percent score a hard core by doing ab workouts at home.

    Yep, even from home, all you need to create an effective abs workout and sculpt your midsection is to incorporate exercises that target all four of the major muscle groups in your midsection—the transverse abdominis, rectus abdominis, internal obliques, and external obliques.

    You see, your abs are a complex muscle group, so it's important to work 'em in different planes (front-to-back, side-to-side, and diagonally). The good news here: You can officially stop doing a million crunches and sit-ups, which just work your rectus abdominus, the muscles that run down the front of your stomach. (Hallelujah!)

    The better news? Switching up your abs exercises will stop you from getting bored (or landing yourself an overuse injury) and actually help you carve your core faster.

    Oh, and the best news yet: All you need at home is enough space for a yoga mat to make the magic happen. Nope, you don't need a shred of equipment for a scorcher of a home abs workout.

    But what does this core-sculpting home workout look like, exactly? This 10-move abs circuit workout. Crank it out two or three times a week and you'll be well on your way to more toned abs without having to leave home.

    Ready to sweat? Turn off Netflix, put on your favorite playlist, and brace that core for the work ahead.

    Time: 20 minutes

    Equipment: mat

    Good for: abs, core

    Instructions: Complete the indicated number of reps for each move below (demo-d by certified trainer Kara Liotta). From there, immediately continue to the next exercise without resting until you've finished all of them. Then, rest for one minute and repeat all 10 moves a second time. (If you're feeling up to it, go for a third!)

    1Bicycle Crunch

    How to: Lie on back with hands behind head. Lift shoulder blades off mat, raise legs so knees are bent at 90 degrees, and gaze at thighs, keeping neck relaxed. This is your starting position. Engage abs and rotate right elbow toward left knee while extending right leg to straight, lowering it as close to the floor as possible without resting it on mat. Return to start and repeat on the other side. That's one rep. Complete 10 reps. Continue to the next move.

    2Side Hip Bridge

    How to: Start by lying on right side with left foot on top of right and right forearm on mat, elbow under shoulder. Your palm should be flat with your fingers spread, left hand on hip. Engage obliques and lift hips up until body forms a straight line from head to heels. Pause for one breath, then lower back down to start. That's one rep. Complete 10 reps on right side, then flip to left side and complete 10 reps on that side. Continue to the next move.

    3Reverse Crunch

    How to: Start lying on back with hands by sides and legs lifted off the ground at a 45-degree angle, toes pointed. Push down into arms and pull knees into chest until hips lift off mat, keeping core engaged. Slowly return to start. That's one rep. Complete 10 reps. Continue to the next move.

    4Air Chop

    How to: Start standing with feet slightly wider than hip-width apart. Arms should be raised overhead, elbows bent so that hands can be clasped behind body and biceps are framing face. Engage arm muscles and, with control, swing arms forward and down, stopping when they reach chest level. Return slowly to start. That's one rep. Complete 10 reps. Continue to the next move.

    5Shoulder Tap

    How to: Start in a plank position. Keeping hips level, touch left shoulder with right hand, then place palm back on the floor. Repeat on the other side.That's one rep. Complete 10 reps. Continue to the next move.

    6Extended Arm Plank Bird Dog

    How to: Start in a plank position. Engage core and lift left arm and right leg off the mat at the same time, keeping hips as level as possible. Slowly return to start. Repeat on the opposite side. That’s one rep.Complete 10 reps. Continue to the next move.

    7Extended Arm Plank To T-Raise

    How to: Start in a plank position with feet wider than hips. Keep toes in place but lower heels down to the right until they reach the mat while rotating torso to face left side of mat and lifting left arm into the air in line with shoulder. Return to start and repeat on the other side. That’s one rep. Complete 10 reps. Continue to the next move.

    8Plank To Toe Touch

    How to: Start in plank position. Engage lower abs and lift hips to pull body into an upside down “V” shape while reaching right hand back to touch left ankle. (Heels stay high the whole time.) Slowly return to start. Repeat on the opposite side. That’s one rep.Complete 10 reps. Continue to the next move.

    9Seated Rotation

    How to: Sit on the floor and lean upper body back until abs are engaged. Legs should be lifted and bent at 90 degrees, and arms should be bent, hands clasped, with elbows wide. This is your starting position. Rotate torso to right side so that right elbow is hovering just off mat. Keep lower body still while rotating upper body to left side until left elbow is just off mat. Return to start. Gaze follows hands as you move. That's one rep. Complete 10 reps. Continue to the next move.

    10Hollow Hold

    How to: Start lying on back with arms and legs extended and on the floor. Raise arms and legs, leaving just bra line and lower back on mat so body looks like a banana. Hold the position for 30 seconds. Rest for one minute then repeat entire circuit from the top until you've done two or three rounds.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    Источник: https://www.womenshealthmag.com/fitness/g30257701/at-home-abs-workout/
    best at home ab workout
    best at home ab workout

    watch the video

    COMPLETE 20 MIN ABS WORKOUT (From Home)

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    1. Kya pin generate main branch(branch jisme account open kiya hai) me hi hoga?? Union bank ke kisi bhi atm me nahi hoga??

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