Working out your abs isn't easy, just like any kind of workout. However, choosing a workout for abs that you can keep doing consistently can be even harder, since all of them can be tricky depending on your body shape and size, with some being much more effective than others under very specific conditions. Here are some of the best ab workout techniques from across the internet, as well as some advice on how to do them properly without harming your back, or body more than you're supposed to.
Squats are one of the easiest and most convenient types of abs workout, requiring nothing but your own body to perform. Either put your back against a surface or stand freely in a safe space and began squatting. Not only does this crush your abs, but you'll also be improving your spine and posture slightly, as well as helping strengthen your legs. There are dozens of ways you can adjust the basic squat to get different results, which can help you target key areas of your body: many people aim for the rectus abdominis, also known as the abdominal muscle, but squats are such a simple concept that they can be changed in whatever way suits you best.
The plank is one of the most passive abs exercises you can do, naturally improving your core without taking much effort. All you need to worry about it the pain, both on your lower back and abs, but it gets easier as you continue your ab exercises. Getting into the forearm plank position isn't hard, either. For a normal version, get on ‘all fours' on the ground with your arms straight and your knees bent slightly, then just focus on holding up your body. A side plank requires your knees bent in slightly different ways while you rest with your arm on the floor, but it follows the same idea and can help with the sides of your core.
The Russian Twist
The Russian twist can be hard to pull off at first, but it gets easier once you understand the movement involved. You're essentially supposed to hold your power body still but twist your upper body, moving your core and abs as well as your back. The hardest part can be making sure that you don't make your left or right leg raise as you turn, but getting the hang of this can make it one of the simplest abs exercises available to you. If it helps, try to keep your left and right leg held down underneath something: spare weights can work, or just having somebody spot for you by holding your feet down.
Side bends are another technique that gets ignored often, probably because it doesn't look like most ab exercises. The idea is that you hold a weight or dumbbell in one hand with your palm inwards, stand with your back straight and then bend sideways as far as you can. Every one rep should involve the lower part of your body staying still: you're only supposed to move above the waist. It's important to pick a dumbbell weight that you can use support without harming your back, especially since you get the best abs workout if you can hold it in place for a second with every one rep you complete.
Situps are a great way to workout abs: workout guides often forget to mention them purely because they're so easy to do. All you need to do is lie on your back with your legs secured under something (as with the Russian twist), place your hands across your chest and then flex your abs to raise your torso up into a sitting position. As the name implies, you're just “sitting up” over and over again, which is a great abs workout that can also work out your lower back if done correctly.
Be sure you're doing it safely, though. Many people, even on social media, but their arms behind their neck or flex their back instead of their core. Even achieving one rep can be an impressive start if you've never done them before, and it gets easier with time if done properly.
The opposite of a sit-up, a knee-in involves you putting your knees into your chest, then releasing them and putting them back in a rest position. There really isn't more to say here: they're simple workouts that put tension on your core and abs: just be careful you don't hurt your lower back.
Hanging Knee Raises
A hanging knee raise is a simple idea in concept: you hold onto a bar above your head and attempt to live your lower body, pulling up your knees (or even your full legs) to try and strengthen your core. The idea is that this will help work out your core muscles through your movements while minimizing the amount of space you use, and it only needs some kind of strong exercise bar to work. Since you're lifting your entire body, it also has the side effect of working out your arms, although it'll still be less effective than lifting weights regularly.
Performing one rep isn't hard: you just have to grab on, keep your arms straight, pull up and get your legs as angled as possible, like you're sitting in the air. Hold it there for a brief moment to scrunch up your abs slightly, then lower them again and prepare for the next rep. If you want to make it a bit more intense, try holding a medicine ball between your legs or putting on light ankle weights.
Some Quick Questions
What are the most Effective ab Workouts?
Different people have preferred ways of exercising their abs, and no two people will have the exact same taste in workouts. It also depends on what you're hoping to get: washboard abs, more defined muscle groups, a flatter stomach, and better flexibility are all legitimate reasons to try a few sets of a workout. Most abs training, even with a professional trainer, should be a response to your goals rather than an effort to achieve something you might not want.
Any exercise that focuses on the rectus and transverse abdominis areas are more likely to help your abs get stronger and more defined, since most workouts are meant to be targeted. Exercising just your forearms might help your midsection lose weight, but it won't improve it's fitness very much.
Which Exercise Burns the most Belly Fat?
You burn fat fastest when you're using large muscle groups such as your legs and abs, with more muscles usually leading to faster fat burning. For example, you might get more out of a bicycle crunch than you would some situps purely because your shoulders, elbows, and hips are more involved: however, this doesn't mean that it's the best option for you specifically. If you're not comfortable with an exercise, it can be harder to do it consistently, which means that you won't do as many reps and therefore won't burn as much fat. If you're happiest doing a basic core exercise, there's nothing wrong with continuing to use that until you've managed to branch off into something else.
How can a Girl get abs in 2 Weeks?
Exercise is more or less the same between men and women, but there are a few physical differences. The different levels of body fat, as well as the fact that most men and women aim for different things, means that you might still want to change up your routine depending on your goals. The same can be said for any other kind of exercise: you have to be aware of your goals and adjust it to match your current body, and there's no guarantee that you can get the exact same results as another person even if you're both the same sex. Everybody is different, but exercise will always be beneficial in one way or another.
How do you get a Six pack Fast?
There are plenty of tips that you can follow to get muscle faster, ranging from changing your diet to using special “all rights reserved”-style equipment that's only produced by a handful of companies in the world, but there's one thing that stands out above all else: dedication. Getting and maintaining a six-pack quickly takes a lot of effort, and it can be done well within three months by most men and women, but a lot of people don't understand how difficult it can actually be. You can't do a handful of sit-ups and basic exercises towards your abdominal and then complain that you don't look any more muscular: it takes effort, and a lot of it, to get the famous “six pack” that so many people are desperate to achieve.