What you need to do to get six-pack abs is simple: conduct stomach workouts and eat a nutrient-dense diet. This will help you cut down on the number of late-night pizzas you devour in a single sitting. In the odd event that you are forced to remove your shirt, the undisputed holy grail of male fitness is beneficial for more than just a boost in self-confidence. “Whether in the gym, at home, or at work,” says Edwin Wealth, NASM-CPT and Equinox fitness trainer, “building a strong core is the most effective approach to avoid injury, whether in the gym, at home, or at work.” Is it your intention to improve the quality of your yoga practice? Do you want to be able to run faster? Do you want to squat even deeper? Is it possible to move the goods without writhing in agony? Everything starts at the very heart of your being.
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This is not, however, a procedure that can be completed in a single or two days. With so many workouts, methods, and devices promising to transform your stomach into the middle of the Hemsworth brothers (Hint: He plays Thor in the Marvel Cinematic Universe), it’s difficult not to wonder if all of your hard work and dedication to obtaining washboard abs is genuinely paying off.
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Defining Ab Workouts
One of the most important muscles in the body is the abdominals. They not only give you that coveted six-pack, but they also protect your back, improve your posture, and improve balance and stability. That’s why it’s critical to incorporate a good ab workout into your regimen, especially if you want to increase your overall fitness.
But what are the finest home exercises? There are several ab workouts you can do, but not all of them will be helpful for everyone. That is why we have compiled a list of the most popular and efficient abs workouts you may practice at home. So, whether you’re a novice or a seasoned exerciser, there’s bound to be something for you here!
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Ab Workouts at Home
There are a lot of abdominal workouts that can be done without leaving the comforts of your home. So if you are a little bit shy, then worry not! You can always tone your abs at home, privately.
It is also very important to remember that what works for men might now work for women, which is why there are different ab workouts for men and women.
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Ab Workouts for Men
Generally speaking, there are more men who are more conscious about their six-pack abs than women. As a matter of fact, men are more likely to be motivated by their six-packs than women as well. This can also be seen in fitness magazines. Verbally, men are more likely to talk about their six-pack abs and show them off in pictures than women are. Men are also more likely to use slang terms like “bench press” when talking about their body weight exercises, whereas women are more likely to use the term “crunches” or “abdominal” when talking about their body weight exercises. There are a lot of ab exercises that can help men achieve that glorious six-pack abs that they so badly want. These exercises include sit-ups, crunches, Russian twists, crunches with a stability ball, and more.
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Ab Workouts for Women
Just because men are more vocal about their desire to have six-pack abs, that doesn’t mean women don’t want them at all. There are a lot of women out there who are also working hard for their abs, maybe even working for it harder than some men do. While the usual workouts we have mentioned above can also work for women, there are some ab exercises that can benefit women more than men such as the plank and the pike. So, try these out and see how you can improve your ab workout in just a few weeks time.
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Ab Workout Types
There is no one simple way to achieve a good set of abdominal muscles. In fact, there are several types of ab workouts that should be done in order to start seeing those amazing lines on your stomach. These types of ab workouts include the upper ab workouts, the lower ab workouts, the standing ab workouts, the ab workouts with weights, and the kettlebell ab workouts. Let us go over each one:
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Upper ab workouts
Upper ab workouts are exercises that can be done in order to activate the muscles located at your upper stomach, or the upper abdominals. These exercises are necessary in order to tone the muscles in your abdominals for a well-defined, toned abdomen. Upper abs exercises include crunches, leg raises and planks.
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Lower ab workouts
Lower ab workouts are exercises that can be done in order to activate the muscles located at the lower part of your stomach, or the lower abdominals. These exercises are good for those who have not yet reached their desired target body weight and are looking to build muscle at the same time. Many of these lower abdominal exercises have been found in yoga practices as well. Some of the best lower ab exercises include prone crunch, Russian twists, side plank with knee raise and many more.
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Standing ab workouts
Standing ab workouts are less common than the two ab workout types we have mentioned above, but these exercises are still vital for a good body-tone. You will notice that there are many types of abdominal exercises you can do, but the best standing ab workouts include side bends, squats, high knees, and a lot more.
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Ab workouts with weights
You can also tone your abdominal muscles with the use of weights in the gym. These exercises can not only benefit your abs, but they can also help out in toning and strengthening other muscles in the body. Some of these exercises include side bends with dumbbells, weighted leg raises, and weighted Russian twists.
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Kettlebell ab workouts
The Kettlebell is a gym equipment with a lot of uses in terms of toning and strengthening various muscles in the body. For toning the abdominal muscles, you can try kettlebell exercises such as the Turkish Get Up and the Kettlebell Russian Twist.
Abs workout plan
When working on having a better body, it is important to have a workout plan, and in that workout plan should also be a good ab workout regime. This will ensure that your body will become stronger, since core strength is vital in enhancing the strength levels of the whole body. Here is a good ab workout plan that you can try:
1-A Sit-ups with dumbbells using both arms
3 sets of 15 reps. Rest – 0 seconds.
Aimed targeting the upper abdominal muscles.
Lie on your back, bend your knees, and hold the dumbbell above your chest with your arms outstretched. Raise your upper body as far as possible. Pause at the top of the exercise, then tense your abdominal muscles even more before returning to the starting position.
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1-B Russian twist (sit-ups) with dumbbell
3 sets of 15 reps. Rest – 2 minutes.
It focuses on the lateral abdominal muscles.
Sit on the floor, bend your knees, raise both feet slightly, and hold the dumbbell in front of you with both hands. Keep your feet suspended (do not touch the ground). To one side, turn. After a brief pause, repeat on the opposite side. This constitutes one repetition.
2-A Raises if straight legs from a prone lying position
3 times 15 repetitions. Rest – 0 seconds.
Aiming for the lower abdomen.
Lie flat on your back, legs straight. Tighten your core muscles and elevate your legs as high as you can, then slowly lower them to their original position. To make the workout more difficult, avoid letting your feet touch the floor between reps.
2-B Turns of straight legs to the sides
3 sets of 15 reps. Rest – 2 minutes.
Exercises for the lateral abdominal muscles.
From the starting position, slowly lower the legs to one side (keeping the legs together and straight), then return to the starting position and repeat on the other side. This is one iteration. Try to move slowly and without jerking. Avoid bending your legs.
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3-A Russian twist (sit-ups) standing up
3 sets of 15 reps. Rest – 0 seconds.
The lateral abdominal muscles are being worked on here.
Stand tall with your feet shoulder-width apart. Hold the dumbbell in front of you with two straight arms. Perform left and right body turns (alternately). Maintain parallel hands to the floor.
3-BSide bends with dumbbell
3 sets of 15 reps in each direction. Rest 2 minutes.
The objective is the same as it was in the prior exercise.
Take a stand with your feet shoulder-width apart. Take one dumbbell in each hand. Bend to one side with a dumbbell, then the other. Only travel sideways, not back and forth. After 15 bends, switch hands without pausing for a rest.
Diet for abs
Most of us will need to limit calories in order to get sculpted abs. In other words, we all need a good diet for abs. To do so, however, you must begin tracking both the total calorific content of the food and the vital nutrients (carbohydrates, fats and proteins). It is critical to ensure that you are ingesting enough protein to stimulate post-workout recovery, but do not overeat or you will gain body fat.
In general, cut back on sugar, simple carbohydrates (like bread and pasta), fried foods, and alcohol, and replace them with more vegetables, low-fat, high-protein foods, polyunsaturated fats (like fish, avocados, and pecans), whole grains, and legumes.
Plan your diet around your protein consumption. Not only chicken breasts and low-fat milk, but also protein shakes to address nutritional shortages. When we digest protein, our bodies burn more calories than when we absorb other nutrients. Furthermore, protein naturally energizes muscles, accelerates metabolism, and promotes more efficient fat burning.
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Ab Workout for Bodybuilders
The training that bodybuilders go through are extremely different than what other athletes and common folk go through. Their workout regimes are more rigorous, more difficult, and generally involves a lot of heavier weights than most people would ever want to lift. This also means that their ab workouts are different as well.
When it comes time to spice up your ab workouts for bodybuilding, you’ll need to find some external resistance if you want to keep making progress. Calisthenics are great, but you’ve probably observed how fast your body adapts to unloaded work. If it’s too simple, it’s not assisting you in making progress.
A starting bodybuilder ab workout might look like this:
- Cable Crunch: 3×12-15
- Dumbbell Side Bend: 2×12-15
- Weighted Plank: 3×30 seconds
- Bicycle Kick: 2×45 seconds
Each of these four movements targets a distinct fundamental core function. Look for ways to add weight to the cable crunches and side bends. If your resistance is exhausted, try to shorten your rest periods between sets.
Density is the key to successful planks and bicycle kicks. Reduce the amount of time you rest between sets if you can easily meet your time goal.
Bretman Rock ab Workout
Bretman Rock’s workout is simple and comprises of these nine exercises:
20 reps crunch: Begin by lying on your back with your knees bent and your feet flat on the floor. Engage your core while placing your hands behind your head. Lift your torso off the floor by contracting your abs. Slowly lower yourself back down. That is one repetition.
In-and-out crunch: 40 reps: Begin by sitting up in a V position with your arms behind you and your hands flat on the floor. Lean your torso back as you extend your legs straight out. Lean in as you draw your knees back into your chest. Lift your hands off the floor to make it more difficult.
Elbow plank: 60 seconds: Begin in a push-up position, then sink down onto your elbows. Consider keeping your belly button tucked in towards your spine and a straight line from your crown of head to your heels.
30 seconds of rest
Plank with hip dips: 20 reps: Start in the same plank posture as before, then rotate your pelvis and drop your right hip down to touch the floor (it doesn’t matter if it doesn’t exactly touch), then your left hip. That is one repetition.
Mountain climber: 40 reps: Begin in a push-up stance, then swiftly draw your right knee into your chest without letting it contact the floor as you extend it back out. Then do the same with your left knee. That is one repetition.
Scissors: 60 reps: Begin by lying on your back, arms by your sides, palms flat against the floor. Raise your legs straight into the air while engaging your abs and maintaining your lower back flat against the floor. Lower your right leg to a few inches off the ground, then bring it back up to the starting position. Lower your left leg to the ground while you raise your right. That is one repetition.
30 seconds of rest
Reverse crunch: 20 reps: Lie on your back with your legs in a tabletop position to perform a reverse crunch. Engage your core and breathe in to lift your hips and legs back up over your chest. Exhale as you return to your starting position. That is one repetition.
Toe-touch crunch: 40 reps: Starting with your back flat against the floor, raise your legs as straight as you can to the ceiling. Lift your upper torso upwards, arms outstretched, and aim to touch your toes while crunching your abs. That is one repetition.
6-inch hold: 60 seconds: Begin with lying on your back and lifting both legs off the floor by about six inches. Lift your head and neck six inches off the floor as you do so. Hold it for 60 seconds.
Alexis Ren Ab Workout
Ren’s ab workout is straightforward: perform each of the movements listed below for 30 seconds.
- Knee-touch crunches
- Side-to-side heel taps
- Bicycle crunches
- Russian twists
- Reach-through crunches
- V-up crunches
- Elbows-down leg lifts
- Flutter kicks
- Scissor kicks
- Double leg lifts
- Opposite-toe-touch V-up crunches
- Seated knee tucks
- Mountain climbers
- Elbow plank
- Side plank (right)
- Side plank (left)
- Elbow plank
- Elbow plank with hip dips
- Spider-Man plank
Chloe Ting Ab Workout
The Chloe Ting abs workout consists of 21 movements performed in supersets of two exercises performed back to back for 30 seconds each, with a 10-second break in between. If you’d prefer read through the exercises before beginning, here are all 21:
Leg lift clap: To begin this exercise, lie on your back with your lower back pressed onto the floor. Starting with your legs pushed together and facing the ceiling, drop your legs until they are a few inches off the floor, then lift them back up to your starting position. Then, raise your torso towards your legs and clap your hands behind your thighs. Repeat.
Reverse crunch: Lie on your back with your legs in a tabletop position to perform a reverse crunch. Engage your core and breathe in to lift your hips and legs back up over your chest. Exhale as you return to your starting position. That is one repetition.
10 second break
Starting in a plank posture, bring one knee out to your side to contact the elbow on the same side, then return to the starting position. Rep on the opposite side.
Crossbody mountain climbers are also referred to as X mountain climbers. Begin in a plank position and bend one knee below your body to tap the elbow on the opposite side. As you switch from side to side, move as swiftly as possible.
10 second break
Russian twist: Get into a V-hold position, sitting on your seat bones and pushing back slightly to engage your core. Twist your torso from side to side, almost tapping your clasped hands against your body each time. Ting does this action with her heels on the floor, but you can elevate your legs to make the workout more difficult.
In and out crunch: Begin by sitting up in a V position with your arms behind you and your palms flat on the floor. Lean your torso back as you extend your legs straight out. Lean in as you draw your knees back into your chest. Lift your hands off the floor to make it more difficult.
10 second break
Plank with hip dips: Stand on your forearms in a plank position. Drop the right hip first, then the left hip, after you’re in the plank position. Continue dipping to either side for the entire 30 seconds.
Plank jacks: From a plank position, leap both legs out to the side of the mat, then back in to return to your starting position. Continue leaping your legs in and out for the entire 30 seconds.
10 second break
100s: Hold the pose from a V position, with your legs raised off the floor and your knees bent, engaging your core and pumping your arms up and down.
To begin a crunch, lie on your back with your knees bent and your feet flat on the floor. Engage your core while placing your hands behind your head. Lift your torso off the floor by contracting your abs. Slowly lower yourself back down. That is one repetition.
10 second break
Planks up and down: Begin in a plank position, palms flat on the floor, arms straight. Bend your left and right elbows, lowering yourself into a forearm plank, then reverse the exercise to return to your starting position.
Plank: Immediately following the up and down planks, switch to a conventional plank position, with your full weight on your elbows and your belly button sucked in to maintain your core engaged. Consider maintaining a straight line from the crown of your head to your heels.
10 second break
Heeltap: Lie on your back with your legs bent and your feet flat against the floor for this exercise. Pull your core muscles in tight while you extend from side to side, each time contacting your ankle.
Bicycle crunches: Lie on the floor with your back flat against the ground to perform a bicycle crunch. Raise your shoulders off the ground and place your hands next to your head. Draw your legs up off the ground by bending your knees. As you extend your left leg, bring your right knee up to your chest and twist your torso so your left elbow meets your right knee. Repeat on the other side, making sure your legs and shoulders are off the ground the entire time.
10 second break
Reverse crunch leg extension: Lie on your back and raise your legs to the ceiling to perform a reverse crunch. Engage your core and breathe in to lift your hips and legs back up over your chest. Exhale as you descend back into your starting position, then straighten and extend your legs out and down to the floor. That is one repetition.
Straight leg crunch: Lie on your back with your legs up to the ceiling and crunch upwards, arms spread as if trying to touch your toes. Continue crunching upwards for the entire 30 seconds.
10 second break
Back to this deadly exercise: the up and down plank! Repeat the up and down planks for 30 seconds more, and you’re done!
Working out for a killer set of abs may not be an easy thing to do, but keep in mind that nothing worth doing comes easy. You really need to work hard if you want to have those toned lines and six-pack head-turner. There are a lot of ways to achieve a great set of abs, just like the ones we have mentioned above. We hope this article has been a great help for you. Thank you for reading.
Do ab workouts burn belly fat?
A lot of people are interested in the answer to this question. The simple answer is yes. Ab exercises are done in order to burn belly fat and improve the abdominal muscles at the same time.
Can you workout abs everyday?
The answer would depend on the ab workout you are doing, and how much of it you are doing. If your ab workouts are simple and short, then doing them everyday may not be a bad thing, but if your ab workouts take much time to complete and are subjectively harder than other exercises, then you may want to skip a day or two between them.
How often should you workout your abs in a week?
The answer is dependent on the ab workout you do and how much of it you do. If your ab workouts are simple and brief, doing them every day may not be a bad thing; but, if they take a long time to finish and are subjectively harder than other exercises, you may want to skip a day or two between them.
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