So you want to know which exercises for abs would definitely work for you. You have been working out like crazy, performing hundreds of abs crunches but to no avail. Do not worry. I will tell you what really works. But before we even begin to talk about what exercises work best for abdominals, it is really crucial that you pause for a moment and think about your goals.
What exercises will work for you depends on what you want to do with your abs. Like millions out there, if you are looking to get the visibility in your abs, you will have to first burn the fat sitting on top of your abdominals. Diet, thus would play a crucial role not only in causing quick weight loss but also in achieving a firm midsection. However, just cutting down fat won’t do the trick either. If you want a strong core and want that ripped look in your tummy, you will have to do a lot of exercises for your abs. In this article, we will talk about some of the best exercises for abs that can help you get a lean and ripped tummy.
OK, so let us have a look at some of my favorite exercises for abs.
Plank on the Stability Ball
- Starting Position: Put your knees down in front of a medium sized stability ball. Now, clasp the finger of both hands and place your forearms on the ball.
- Execution: Now, extend your feet back so that your body forms a straight line between your heels and shoulders. Keep your abdominals tucked in; hold the position for a minimum of 10 sec (if you are a beginner). Build your way up to longer time over weeks.
- Key Points: don’t let your hips sag down, don’t hold your breath and always look to the front so that you keep your back straight.
Reverse crunches
- Starting Position: Lie down on your back. Take your feet off the floor and bend your knees so that your legs are parallel to the floor. Now, place your hands on the floor on either side of you with palms facing down.
- Execution: Push the ground with your hands to stabilize yourself. As you breathe out, slowly engage you abdominals and raise your butt off the floor. In effect, you are lifting the pelvis off the floor as your knees move towards your shoulders. Hold it at the top for a fraction of a second and them lower back down as you breathe in. Just when you feel your bums are touching the floor, go for the next rep.
- Key Points: Slow pace, breathing out completely at the top and holding the peak contraction are key factors if you want to get the most out of this movement.
Lying Hip Thrusts
- Starting Position: Lie on the ground on your back. Take your feet off the floor. Keep your feet straight with a slight bend in the knees so that the soles of your feet are pointing to the roof. Now, place your hands on the floor on either side of you with palms facing down.
- Execution: Push the ground with your hands to steady yourselves. As you breathe out, slowly engage you abs and raise your butt off the floor. In effect, imagine that you are pushing your feet to the roof. Hold it at the top for a fraction of a second and them lower back down as you breathe in. Just when you feel your bums are touching the floor, go for the next rep.
- Key Points: Slow pace, breathing out completely at the top and holding the peak contraction are the key.
Please note that the difference between the hip thrusts and reverse crunches is that in the former, your feet are straight whilst in the reverse crunches, your knees would be bent.
Of the exercises for abs mentioned here, reverse crunches and lying hip thrusts will give you an intense burn in your abdominals while sit ups would help you build core strength.
To conclude, there are a number of exercises for abs to choose from. However, the ones outlined here are some of the best known since they build up strength and separation using isolation as well a full range of movement.
Gabriel December 19th, 2011 at 23:12