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ab workouts at home

The Best Abs Workout: The Only 6 Exercises You Need to Get a Six-Pack · 1. Hardstyle plank · 2. Dead bug · 3. Hollow extension-to-cannonball · 4. Abs workouts for women at home. Select from our popular 7 minute ab workout, 10 minute ab workout or full body core workout; targeting the lower abs! Teaches Fitness and Wellness Fundamentals. Learn More. Ab workouts target the abdominal muscles in your core. Learn how abs workouts.

Ab workouts at home -

Six-pack abs are not a “man thing” anymore. Neither are they restricted to athletes, dancers, and celebs. You too can get sculpted abs. But, getting a six-pack can be challenging if you are not sure about the diet and workout you need to follow. To make it easier for you, this article provides the best tips on how women can get six-pack abs and maintain them. Keep reading!

10 Best Workouts For Women To Get Six Pack Abs

You cannot get six-pack abs without working your ab muscles. You need to lose belly fat to chisel your abs. Here are 10 ways to do that:

1. Burn Fat With Cardio and HIIT

If you want to build 6-pack abs, you must first burn the flab. There’s nothing better than cardio and HIIT to burn calories. Three hours of cardio and HIIT a week can help shed a significant amount of fat from your entire body. You may try running, running up the stairs, skipping, bicycling, playing a sport, swimming, using gym equipment,HIIT, and/or Zumba.

2. Crunches

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Crunches work the mid-section of your abdominal area or the rectus abdominis muscle. This is an effective exercise to start with if you want to strengthen your core.

Steps To Do Crunches
  1. Lie down on your back on the exercise mat.
  2. Bend your knees and keep your feet flat on the ground.
  3. Place your hands on either side of your head to support its weight.
  4. Curl up at an angle of 30° and exhale.
  5. Inhale and go down to the starting position.
  6. Repeat this for 2-3 sets of 10 reps each.

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3. Bicycle Crunches

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Bicycle crunches help build the abs and also work on the quadriceps and hamstrings.

Steps To Do Bicycle Crunches
  1. Lie down on your back on the exercise mat.
  2. Place your hands on either side of your head to support its weight.
  3. Curl up at an angle of 45°, exhale, and twist to your right. Bring your right knee towards your chest and try to touch your right knee with your left elbow.
  4. Turn your upper body to the left. Bring your left knee towards your chest and try to touch your left knee with your right elbow.
  5. Repeat this for 2-3 sets of 10 reps each.

4. Sit-Ups

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Sit-ups are similar to crunches and work on the rectus abdominis and external obliques. This is one of the best ways to get six-pack abs for women.

Steps To Do Sit-Ups
  1. Lie down on your back on the exercise mat.
  2. Bend your knees at a 90° angle and keep your feet flat on the mat.
  3. Cross your hands on your chest so that your palms are lightly placed on the opposite shoulders.
  4. Keep your abdomen engaged and, keeping your feet flat on the ground, lift your head and then your shoulders.
  5. Pause for a second and slowly go down to the starting position.
  6. Repeat this for 2-3 sets of 10 reps each.

Variation: Keep your palms on your thighs and arms straight and then do sit-ups. Allow your palms to slide up to your knees when you get up, and slide down when you go back to the starting position. Here are a few more sit-ups variations.

5. Lying Leg Raise

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Lying leg raise is a bit challenging exercise if you are overweight in the lower body region. This exercise is highly recommended if you want to lose weight from your belly region and carve your abs.

Steps To Do Lying Leg Raise
  1. Lie down on your exercise mat with your hands on either side and palms facing down.
  2. Point your toes out and raise both your legs. Stop when they are at a 90° angle with the floor.
  3. Slowly lower your legs and bring them back to the starting position.
  4. Repeat this for 2-3 sets of 10 reps each.

6. Leg Up Crunch

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This exercise is a challenging variation of crunches and works on your lower and upper abs.

Steps To Do Leg Up Crunch
  1. Lie down on a mat, raise your legs at 90°, and extend your hands over your head.
  2. Crunch up and try to touch your knees or toes with your fingertips.
  3. Come back down and inhale.
  4. Exhale and crunch up.
  5. Do 3 sets of 12 reps each.

7. Plank

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Planks help strengthen the core, improve posture, and reduce back pain. They reduce your tummy bulge and work on the rectus abdominis, internal and external obliques, transverse abdominis, arms, shoulders, quads, back, and hip muscles.

Steps To Do Plank
  1. Kneel down on your exercise mat.
  2. Place your palms in front of you. Your palms must be flat on the mat, and your arms should be straight (Cat Pose).
  3. Bend down and place your forearms on the mat.
  4. Extend your legs behind. Keep them straight and flex your toes.
  5. Hold this pose for 10-20 seconds (or more) and feel your shoulders, core, and quads burn.
  6. Release and repeat this 3 more times.

Variation: You can do a side plank by lying down on your side and then lifting your body by supporting it with your forearm and feet.

8. Mountain Climbers

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The mountain climber exercise mimics the movement of climbing a mountain. It helps burn the belly fat and strengthen your core.

Steps To Do Mountain Climbers

  1. Get into a plank pose. Make sure your shoulders, elbows, and wrists are aligned.
  2. Bend your right knee and bring it close to your chest. Place your right foot back down.
  3. As you place your right foot back, hop, and raise your left foot off the floor.
  4. Bend your left knee and bring it close to your chest.
  5. Do this at a higher speed to feel the burn in your abs and thighs.
  6. Do 3 sets of 20 reps each.

9. Hanging Ab Curl

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This is an amazing and fun exercise to tone your abs. It works on the lower ab muscles, inner abs, and transverse abs

Steps To Do Hanging Ab Curl
  1. Grip a pull-up bar and let your legs dangle. Make sure your legs are straight.
  2. Exhale, bend your knees and pull your legs up towards your chest.
  3. Inhale, slowly lower your legs, and bring them back to the starting position.
  4. Do 2 sets of 10 reps each.

10. Arm Pull Over Straight-Leg Crunch

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This exercise works on your lower, middle, and upper abs, hip flexors, and hamstrings.

Steps To Do Arm Pull Over Straight-Leg Crunch
  1. Lie down on your exercise mat with legs stretched out and your arms extended over your head.
  2. Lift your legs off the floor at a 45° angle.
  3. Lift your head and shoulders, bring your hands towards your feet, and move your legs up until they are at a 90° angle with the ground.
  4. Slowly release this pose and bring your hands and legs to the starting position.

Tip: You can use 2-pound dumbbells while doing this exercise. You may also do these exercises to reduce lower belly fat.

Apart from exercising, you must eat right to get 6-pack abs. Here are some diet tips you should follow to sculpt your abs.

Diet Tips And Sample Diet Chart For Six-Pack Abs

1. Sample Diet Chart For Six Pack Abs

MealsWhat To Eat
Early Morning (7:00 – 7:45 am)1 cup lemon water with honey and cinnamon
Breakfast (8:15 – 9:00 am)Quinoa/oatmeal/eggs + 1 multigrain bread + 1 cup milk and 4-6 almonds
Lunch (12:30 – 1:00 pm)Lettuce boats or chicken/veggie salad
Evening Snack (4:00 pm)Green tea/fresh fruit juice + unsalted popcorn
Dinner (7:00 – 7:30 pm)Chicken/mushroom clear soup with lots of fiber-rich veggies/

boiled black beans and blanched veggies

Here are some more diet tips.

2. Load Up On Lean Protein

Protein is food for muscles. Consume lean protein to help repair and rebuild your muscles because a lot of wear and tear occurs when you work out (1). Include foods like chicken breast, mushroom, lentils, fish, beans, and soy in your diet to give your muscles the required nutrition.

3. Do Not Avoid Healthy Fats

Healthy fats do not make you gain weight. Healthy fats help reduce inflammation and prevent inflammation-induced weight gain (2). Consume almonds, walnuts, macadamia nuts, pine nuts, avocado, fatty fish, chia seeds, flax seeds, pumpkin seeds, olive oil, cheese, dark chocolate, and eggs.

4. You Need The Dietary Fiber

We often assume that we need to avoid carbs to lose weight. But that’s not true. You need the right type of carbs. Dietary fiber is a type of carb that cannot be digested by humans but aids weight loss by keeping you full for a longer duration and preventing fat absorption (3), (4), (5). Consume broccoli, flax seeds, prune, peaches, pear, apple, lima beans, black beans, figs, berries, oats bran, barley, green peas, guava, peach, Brussels sprouts, artichokes, pomegranate, kiwi, brown rice, beetroot, quinoa, and acorn squash.

5. Drink Up

Usually, when you are thirsty but don’t drink water, you may think you are hungry and load up on calories. Moreover, not drinking enough water can prevent your cells from performing their functions, leading to slow metabolism, dehydration, constipation, and bloating (6). Drink at least 2-3 liters of water per day. You can also drink infused water, fresh fruit or vegetable juices, smoothies, coconut water, and buttermilk.

6. No Starving

If you think you will lose weight by starving yourself, you are mistaken. Not eating for a prolonged period may signal the body to shift to the starvation mode, and it will stop using any calories consumed as usable energy. The extra calories will get stored as fat, leading to weight gain. Eat every 2-4 hours to keep your metabolism active and the cells functioning properly.

7. Consume Fat Burners

Some foods help burn the calories apart from nourishing your body. Include fat-burning foods in your diet to help you shed fat. Consume grapefruit, green tea, brown rice, quinoa, cayenne pepper, black pepper, celery, cinnamon, yogurt, low-fat milk, nuts, turmeric, dark chocolate, apple cider vinegar, spinach, cauliflower, garlic, and peanut butter. Here’s a list of other foods to eat to get six-pack abs.

You now know what foods will best help you get those killer abs. But the most important thing is to be able to maintain the weight loss and your six-pack abs.  Here’s how you can maintain your hard-earned six-pack abs.

Lifestyle Changes To Maintain Six Pack Abs

Lifestyle changes help you beyond maintaining your six-pack abs. They give you an inner makeover. Once you get used to a new and better lifestyle, you will love the positive changes and not want to go back. Here’s what you should do:

1. Stop Hitting Snooze

We all do it – keep hitting the snooze button until it’s too late even to take a shower! But if you want to retain your amazing abs, you must drag yourself out of bed. If you wake up early or say, at least 2 hours before you head out, you can do yoga or an abs workout, prepare breakfast and lunch, and not look like you rushed to work or school without brushing your hair.

2. Reduce Stress

Stress is harmful in many ways. When you are stressed, the hormone cortisol is released, which increases the glucose levels in your blood and causes increased hunger (7), (8). This leads to fat deposition in the abdominal area and, in some cases, insulin resistance and diabetes (9). Yoga, meditation, cardio, weight training, playing a sport, swimming, painting, reading books, traveling, listening to music, and even applying makeup for fun can help reduce stress.

3. Don’t Skip Breakfast

If you miss breakfast, you will feel hungry all day long. You need to have a substantial breakfast to help your body function normally. Include fiber, protein, and healthy fats in your breakfast to have a complete and balanced meal before you start your day.

4. Avoid Junk

Wondering what to eat to get a six-pack? Avoid junk food. High-carb, high-calorie, and zero nutritional value foods are junk foods. They do nothing but harm your health. Avoid snacking on junk food, such as potato chips, fries, fried chicken, Indian fried snacks, etc. Also, avoid midnight snacking.

5. Weekly Workout

Working out is essential if you want to maintain your abs. Work out at least 4 hours a week to keep yourself in shape. Do a mix of cardio, weights, and strength training to shed the fat and build lean muscle mass.

6. Build Social Support

Social support is the most important factor when it comes to weight loss or maintaining it. Associate with people who have lost weight or want to lose weight and are serious about it. You can learn a lot from them and stay motivated.

7. Share Your Calories

You may have a craving for a certain dessert or fried food. Well, if you do decide to give in, share your dessert or fried food with your friends or spouse to consume fewer calories. Also, when you eat, use smaller bowls or plates to signal your brain that you are consuming enough and don’t require any more food.

Conclusion

Getting six-pack abs is not impossible if you put your mind to it. Stay focused and adhere to a low-calorie, balanced diet, workout regularly, and maintain a good lifestyle.

Frequently Asked Questions

How long does it take to get abs for a female?

It takes somewhere around six months to a year for women to get six-pack abs. The time depends on your current body weight, medical history, genetics, and adherence to the plan.

What foods ruin your abs?

All kinds of high-calorie junk food can ruin your abs.

How long do you need to hold a plank to flatten your belly?

Start with a 30-second hold and then move up to 1-3 minutes. Make sure you maintain the correct posture while doing a plank to prevent lower back injury. Also, eat the right foods to shed pounds.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

  • Role of dietary protein in post-exercise muscle reconditioning, Nestlé Nutrition Institute Workshop Series, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/23765352
  • Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity, Missouri Medicine, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140086/
  • Dietary fiber and weight regulation, Nutrition Reviews, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/11396693
  • Interrelated effects of dietary fiber and fat on lymphatic cholesterol and triglyceride absorption in rats, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/2555465
  • Effects of Dietary Fiber and Its Components on Metabolic Health, Nutrients, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
  • Water, Hydration and Health, Nutrition Reviews, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  • Cortisol increases gluconeogenesis in humans: its role in the metabolic syndrome, Clinical Science, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/11724664
  • Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight, Obesity, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/
  • Abdominal fat and insulin resistance in normal and overweight women: Direct measurements reveal a strong relationship in subjects at both low and high risk of NIDDM, Diabetes, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/8621015

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Источник: https://www.stylecraze.com/articles/simple-tips-to-get-six-pack-abs-for-women/

At-Home Ab Workout To Strengthen Your Core

At Home Ab Workout

When it comes to working out at home, there are many different exercises to choose from. This means knowing which exercises you can do to improve your strength in particular areas will make it a lot easier to get motivated. That’s why we’ve put together this at-home ab workout that takes the guesswork out of strengthening your abs.

Ab exercises are primarily designed to increase strength in your abdominal muscles. Having a stable and strong core improves your overall balance, helps support and relieve strain on your other muscles in day-to-day life, and helps you to do other exercises in your workouts. They usually require little-to-no equipment, so they can easily be done at home.

This at-home ab workout requires no equipment whatsoever. You only need enough space for an exercise mat and room above your head for jumping. This workout can go for either 14 or 28 minutes, depending on the number of rounds you want to complete.

Try this ab workout at home

You can do this ab workout easily from the comfort of your own living room. Each exercise is designed to target your abs and core, increasing strength and stability in these areas. \

Ab Circuit 1

Straight-leg raises: 20 reps

  1. Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
  2. Inhale. Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips.
  3. Inhale. Slowly lower your legs to return to the starting position, but without lowering your feet to the floor. Repeat for 20 reps

Scissor kicks: 40 reps (20 each side)

  1. Start by lying on your back on a yoga mat. Engage your abdominal muscles by drawing your belly button in towards your spine and raise both legs off the floor. This is your starting position.
  2. At the same time, slightly raise your right leg and slightly lower your left leg, ensuring that neither of your legs touch the floor.
  3. At the same time, slightly raise your left leg and slightly lower your right leg, ensuring that neither of your legs touch the floor. This should create a “scissor-like” motion. Continue alternating between right and left for 40 reps (20 each side), inhaling for four repetitions and exhaling for four repetitions.

Mountain climbers: 20 reps (10 each side)

  1. Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  2. Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.
  3. Extend your right leg to return to the starting position.
  4. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.
  5. Extend your left leg to return to the starting position. Continue alternating between right and left for 20 reps (10 each leg), inhaling for four mountain climbers and exhaling for four mountain climbers.

Half burpees: 20 reps

  1. Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart.
  3. Inhale. Jump both of your feet backwards to return to the starting position. Repeat for 20 repetitions.

Ab Circuit 2

Plank and toe lifts: 45 seconds

  1. Start by placing your forearms (wrist to elbow) firmly on the mat. Extend both legs behind you, resting on the balls of your feet. Brace your abdominals and maintain a straight back, ensuring that your elbows are directly below your shoulders. This is your starting position.
  2. While keeping your upper body as still as possible, elevate your right toe slightly off the mat.
  3. Lower your right toe and place it back on the mat, next to your left foot.
  4. While keeping your upper body as still as possible, elevate your left toe slightly off the mat.
  5. Lower your left toe and place it back on the mat, next to your right foot. Continue alternating between sides for 45 seconds.

Burpees: 12 reps

  1. Plant both feet on the mat shoulder-width apart. This is your starting position.
  2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  3. Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  4. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  5. Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.
  6. Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat for 12 repetitions.

X Toe Taps: 20 reps (10 each side)

  1. Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise your legs off the floor so that they form a 90-degree angle at your hips. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
  2. Inhale. Exhale. Extend your right arm to bring your hand up to the outside of your left ankle — slowly lifting your head, shoulder blades and torso off the mat.
  3. Inhale. Lower your torso, shoulder blades and head to the mat and place your hand behind your earlobe to return to the starting position.
  4. Exhale. Extend your left arm to bring your hand up to the outside of your right ankle — slowly lifting your head, shoulder blades and torso off the mat.
  5. Inhale. Lower your torso, shoulder blades and head to the mat and place your hand behind your earlobe to return to the starting position. Continue alternating between right and left for 20 repetitions.

Straight-leg hold: 30 seconds

  1. Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
  2. While keeping your legs extended, slowly raise your legs upwards until they form a 45-degree angle with the floor, feet flexed. Hold this position for 30 seconds, breathing deeply throughout. Make this exercise easier by lifting your legs further away from the floor or more difficult by lowering your feet towards the floor.

Get started with working out your abs at home

Getting started with ab workouts at home doesn’t have to be a challenge! At SWEAT, we’ve got plenty of workouts to choose from that can be done anywhere, any time, no matter what equipment you have or how much space is available to you. 

Once you’ve tried this at home ab workout, you can move on to our at home bodyweight workout that requires no equipment, or try our HIIT workout for beginners.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

Источник: https://www.sweat.com/blogs/fitness/at-home-ab-workout

AB WORKOUTS
AT HOME

1000+ world’s best workouts online at home with LES MILLS+

WHY IS CORE TRAINING IMPORTANT?

A strong core is vital to whole body health. When you build strong abdominals you improve stability and balance, and become faster, stronger and more agile.

Science-backed integrated core training increases abdominal strength and hones in on the torso and sling muscles that connect your upper body to your lower body. It's ideal for tightening your tummy and butt, as well as improving functional strength and assisting in injury prevention.

CAN I DO CORE WORKOUTS ON LES MILLS+?

Yes! All LES MILLS+ workouts will work your abdominals, and there are a number of specialist core workouts that will rapidly build core strength. There are options suitable for all fitness levels, beginner to advanced.

HOW CAN CORE WORKOUTS HELP MY TRAINING?

Building a strong core helps you move with more speed, power and strength. It helps you train more effectively and makes you better at all things you do – from everyday life to your favorite sports.

DO I NEED EQUIPMENT?

LES MILLS+ features core workouts that use weights and resistance bands as well as equipment-free core workouts that make use of bodyweight exercises like crunches, hover and planks.

DISCOVER THE BEST LES MILLS+ WORKOUTS FOR AB TRAINING

Highly-effective ab workouts you can do at home.

LES MILLS CORE

Science-based core training that will increase core strength, tone your abs, butt and legs and improve posture.

LES MILLS BARRE

A modern version of classic balletic training designed to shape and tone postural muscles and build core strength.

CORE EXERCISES YOU CAN DO AT HOME RIGHT NOW

Start chiselling your abs with these simple core exercise you do right now – without any equipment!

Watch and learn as the expert trainer demonstrates the technique that will drive maximum results. Aim for one minute of each exercise.

EXPERIENCE THE VARIETY

  • Hundreds of at-home ab workouts available
  • Workouts for all levels: beginner through to experienced
  • Complete ab workout: obliques, lower and upper abs
  • No equipment is needed to start

THE BEST INSTRUCTORS AT HOME

Be motivated and inspired by highly-trained expert instructors who will help change your life through fitness.

AT HOME OR ON THE GO

  • 15-55 minute workouts to suit all schedules
  • Workouts wherever, whenever
  • Available on all your favorite devices
  • 3 - 12 week workout plans to help you achieve your goals

24/7 Squad Support

Join the online global fitness community - a safe, private and Facebook group where you'll find the motivation you need to be your best.

Источник: https://www.lesmills.com

20 Minute At-Home Ab Workout

Which Muscles Does This Workout Target?

Now, let’s get technical... when you think about getting abs, most people think of the “rectus abdominis” which forms the six-pack. You target this muscle with exercises like sit-ups and toe-taps. While this muscle assists with moving the body between the ribcage and pelvis, it’s just one of four major muscles that provide core strength. 

The transverse abdominis is the deepest core muscle and stabilises your body. You can target this muscle with exercises such as planks and ab roll outs. 

The external oblique muscles run down each side of the rectus abdominis and allows your trunk to rotate. The internal oblique muscles support the abdominal wall, provide stability to the spine and aid with trunk rotation. Russian twists are an example of an exercise that targets these two muscle groups.  

A solid ab workout routine will target all four groups of abdominal muscles — so you can see why you need a range of stomach exercises to build your core strength!

Your core is what helps you to balance and provides overall stability for your body. Increasing your core strength can help to prevent injury when doing other exercises — a strong core provides a stable base and aids proper movement patterns so that other muscles won’t overcompensate! 

Strengthening your core can also help reduce lower back pain and improve posture. 

It takes more than crunches for a complete at-home ab workout!

This complete core workout activates all four groups of muscles in your abs. It only takes 20 minutes, so try fitting it into your week! 

Have you tried this workout? Tell me how it went in the comments below!

Источник: https://www.kaylaitsines.com/blogs/exercises/ab-workout-routine

The 3 most effective ab workouts, according to experts

  • According to a study done by the American Council on Exercise, there are three abdominal workouts that are most effective in achieving a strong core and washboard stomach muscles.
  • Bicycle crunches use all of the abdominal muscles, including the rectus abdominis — the front ab muscles that make up the visible six-pack.
  • The captain's chair stimulates both the abdominals and the obliques that line the sides of your abs. 
  • Finally, crunches done on a medicine or balance ball will engage the rectus abdominis and, due to the balance they require, will engages smaller ab muscles, giving a well-rounded burn. 

Six-pack abs are impressive to look at, and often conjure up images of hours spent in the gym — however, obtaining a strong core is surprisingly easy, if you know how.

Visible abs are actually made in the kitchen — a diet leading to a low body fat percentage is the most important things — but there are various workouts that will successfully harden and transform your abdominals.

According to a study done by the American Council on Exercise (ACE), there are three abdominal workouts that are most effective in achieving a strong core and washboard stomach muscles.

The bicycle manoeuvre, or bicycle crunches

According to the ACE study, this is the most effective ab workout.

workout crunches exercise
Daniel Boczarski / Stringer / Getty Images

For this position, you lie on your back on a yoga mat with your legs in the air and knees pulled towards your chest. Fingertips should be placed behind your ears.

To engage your core, contract your shoulder blades as you lift each side off the floor while straightening one leg and rotating your body. With each rotation, your elbow should reach towards your opposite leg.

The exercise uses all of the abdominal muscles, including the rectus abdominis - the front ab muscles that make up the six-pack.

Captain’s chair

For this workout, some gym equipment is required — a captain’s chair or a seat-less chair with back and armrests.

To use the captain’s chair, let your legs dangle straight down before raising your knees towards your chest.

Engage your ab muscles by pulling them towards your spine, and then slowly lower your legs. Repeat.

This exercise stimulates both the abdominals and the obliques.  

Crunch on exercise ball

The third most-effective abdominal workout, crunches are often the first exercise people think of when they are targeting their abs.

However, crunches done on a medicine or balance ball will engage the core even more than a regular crunch.

To do this exercise, lie on a ball with your hands behind your head and carry out a typical crunch exercise of leaning back and using your core muscles to then bring you forward.

According to the researchers, although the exercise generated less activity in the obliques and abdominals, it targeted the location more precisely.

This exercise is especially effective because it also requires balance, which engages smaller ab muscles.

workout fitness exercise
oneinchpunch/Shutterstock

The study, led by Phd Peter Francis at the Biomechanics Lab at San Diego State University, compared 13 popular abdominal exercises, some involving equipment, and ranked them from most to least effective.

The exercises were ranked by muscle stimulation in the rectus abdominis, the front ab muscles, and the obliques, the muscles extending from the sides of the abdominal wall.

In addition to making you appear “in shape,” abs are also important - as a strong abdominal wall is necessary to protect the spine and keep posture upright and straight.

If you have set out to achieve a six-pack, it will likely take you anywhere from three to 20 months, according to ACE.

However, make sure your diet is on par with your goals, as hours of hard work can be sabotaged by what you eat.

Источник: https://www.businessinsider.com/the-3-most-effective-ab-workouts-according-to-experts-2018-8
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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

Abs workouts

If you’re looking to train your abs, the good news is that there are a huge variety of exercises that will help you achieve that goal. Even if you’re not doing moves that focus on them directly, the location of your abs means that they are worked hard by compound exercises that hit both the upper and lower body. Your core is also key to any exercise in which you have to keep your body stable, such as static holds like the plank or tricky balancing acts like the single-leg Romanian deadlift.

Whether your goal is a six-pack or just a little more definition around your midsection, compound lifts like squats, overhead presses and deadlifts will help get you there, and they’ll build strength all over your body at the same time. That said, there’s also room for more focused abs work too, especially if you have designs on achieving a cover model-style six-pack.

The four-move circuits below provide both isolation exercises and compound moves, and the three options target different areas of your abs to ensure you’re hitting them from every angle. The first workout concentrates on your upper abs, the second focuses on the lower abs, and the final routine works the often neglected side abs – or obliques – along with your deeper core muscles.

Though each circuit works as quick stand-alone abs blast, you can also tack them on to the end of your main training session to ensure your abs are getting the attention they merit.

The really good news is that you don’t need access to a gym to complete these workouts, so you can keep pursuing your six-pack dream during the COVID-19 lockdown. This is one area of the body that you can absolutely whip into shape at home, with minimal equipment required to get you really feeling the burn in your midsection.

We say minimal, rather than no, equipment, because for the workouts below you will need a pull-up bar for moves like the hanging leg raise. Bars are affordable and usually easy to find, though during the lockdown demand has exceeded supply at times, so check our pick of the best pull-up bars for options that are still available. The dumbbell crunch calls for a dumbbell, but if you don’t have one then any kind of weight you can hold by your chest will do – it doesn’t have to be too heavy.

How To Do Each Abs Workout

Each of these abs workouts is a mini-circuit you can do at the end of your main workout. The circuits are designed to work the maximum number of muscle fibres as quickly and effectively as possible, so you’ll do all four moves in order, sticking to the reps and rest periods detailed. The first move of each circuit is the hardest, then they get progressively easier as the number of reps per move increases. This works your abs harder and places them under greater tension for longer, which is ultimately what stimulates muscle growth. After the final move, rest for the allotted time, then repeat the circuit. Do three circuits in total.

Upper Abs Workout

1 Dumbbell crunch

Upper abs workout: Dumbbell crunch

Reps 10 Rest 10sec

Lie on your back, holding a dumbbell or weight plate across your chest in both hands. Raise your torso, then lower it, maintaining tension in your uppers abs throughout.

2 Tuck and crunch

Upper abs workout: Modified V-sit

Reps 15 Rest 10sec

Lie down with your hands by your head and your legs raised with your knees bent at a 90° angle. Simultaneously raise your torso and draw your knees towards your chest. Keep your fingers by your temples throughout and initiate each rep smoothly without jerking your torso up. Don’t let your feet touch the floor between reps.

3 Modified V-sit

Upper abs workout: Tuck and crunch

Reps 12 Rest 10sec

Lie with your legs raised off the floor and extended away from you so they’re parallel with the floor, and your arms straight by your sides, held off the floor. Keep your arms straight as you raise your torso and bring your legs in, bending at the knees, so that your chest meets your knees at the top of the move. Then lower under control.

4 Crunch

Upper abs workout: Crunch

Reps 20 Rest 90sec

Lie on your back with your knees bent and feet planted, and your arms crossed across your chest. Raise your torso using your abs, then lower. Your upper abs will already be close to fatigue but try to hold the top position of each rep for at least one second to make them work as hard as possible.

Lower Abs Workout

1 Hanging leg raise

Lower abs workout: Hanging leg raise

Reps 10 Rest 10sec

Fair warning, this tough exercise sets the tone for what is going to be a brutal workout involving four different hanging exercises. Start in a dead hang with your legs straight and your knees and ankles touching. Keep them together as your use your lower abs to raise them, then lower back to the start under control.

2 Hanging knee raise twist

Lower abs workout: Hanging knee raise twist

Reps 12 each side Rest 10sec

Start in a dead hang with your legs straight and knees together. Twist your body and raise your knees to one side, then return to the start. Continue, alternating sides.

3 Hanging knee raise

Lower abs workout: Hanging knee raise

Reps 15 Rest 10sec

This slightly easier variation on the hanging leg raise still puts a lot of pressure on your lower abs. Start in a dead hang and raise your knees powerfully to activate more of the muscle fibres in the lower abs. Lower back to the start under control to prevent swinging.

4 Garhammer raise

Lower abs workout: Garhammer raise

Reps 20 Rest 90sec

Start hanging from the bar but with your knees already raised to around your midsection, then lift them as high as you can. Lower back to the start under control, keeping your abs engaged throughout.

Obliques And Core Workout

1 Decline plank with foot touch

Obliques and core workout: Decline plank with foot touch

Reps 10 each side Rest 10sec

Get into a decline plank position, supporting yourself on your forearms with your feet raised on a bench. Your body should form a straight line from heels to head and the aim is to maintain that position throughout the exercise. Lift one foot off the bench and move it to the side to touch the floor, then return it to the bench. Continue, alternating sides.

2 Seated Russian twist

Obliques and core workout: Seated Russian twist

Reps 12 each side Rest 10sec

Sit on the floor with your knees bent and heels on the ground. Your torso should be at the top of the crunch position, forming a 45° angle to the ground. Twist your torso from side to side, moving in a smooth and controlled manner.

3 Bicycle crunches

Obliques and core workout: Bicycle

Reps 15 each side Rest 10sec

Lie on your back with your hands by your temples and your legs raised with your knees bent at a 90° angle. Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee. Then lower and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abs to work hard to stabilise your torso.

4 Plank

Obliques and core workout: Plank

Time Max Rest 90sec

Maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed. Breathing slowly and deeply, hold the position for as long as possible.

Abs Training Tips

Look beyond deadlifts

In this CrossFit-and-strongman era, it’s a common claim that deadlifts are all the abs work you need. Dead wrong. In fact, the most recent study to compare key exercises found that press-ups and plank holds beat even heavy back squats and deadlifts for core activation. Although the weighted movements produced the most force on the lower back, the bodyweight moves proved most effective for the rectus abdominis and external obliques.

What’s the frequency?

Once upon a time, the myth was that, as “endurance” muscles, the abs should be trained every day. Now it’s more common to encounter claims that you only need one dedicated core workout a week – but the truth lies somewhere in between. “Two or three abs workouts a week might be optimal for most people,” says trainer Jonny Jacobs. “Breaking it up into separate days – for static, anti-rotation work and dynamic movements – is one good option.”

Bringing flexion back

You should know by now that doing hundreds of sit-ups is doing nothing good for your back, but that doesn’t mean you ought to ditch spinal flexion entirely. In 2017, back health expert Dr Stuart McGill co-authored a paper explaining: “If flexibility is important… the trainer may want to select full-range curl-ups and crunches…if maximal muscular development is the goal, including the crunch and its variations may help.” Translation: A few are fine.

Источник: https://www.coachmag.co.uk/workouts/abs-workouts
ab workouts at home

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