How do you train yourself to get six-pack abs? You can do it with long or complex training as many people do, the best ab workout is the one you will do over and over again. Yes, it is true that abs are earned in the kitchen, not the gym. But if six-pack abs are your goal, it is also important to pick the right ab workout for the job.
The following are the seven exercises for both the upper and lower ab muscles. Do this work out three times a week, maintain a healthy diet that goes easy on the calories, do some lifting and the right amount of cardio, and you will soon see some serious six-pack progress.
Workout for Abs List
1. Cross Mountain Climber Combo & Windshield Wiper
Place the sliders under your feet in a plank, remember to keep your hands under your shoulders, actively pull your navel to your spine with your hands pressed out to the floor. Start with the windshield wiper. Sweep one leg up to the opposite hand and back, repeat these 8 to 10 times on each side before moving on to cross mountain climbers. There, in plank position, bend one knee across the body to the opposite shoulders, repeat 8 to 10 times.
2. Knee to Elbow Crunches
Place hands behind your head with your elbows wide. Extend your legs on the diagonal with your toes pointed. Pull the knees towards the chest as you crunch upwards, and close the elbows, then extend the legs as the elbows open wide again. Perform two times for 15 to 20 reps.
3. Forearm to Straight Arm Plank
Holding yourself up with straight arms and bending down onto your forearms. Stay for 30 seconds before returning to the actual position, make sure to put the same attention on the hip movement when coming back up.
4. Straight-Leg Bicycle
Try a straight-leg bicycle. Start on your back and bring your hands behind your head to support your neck, extend both legs straight and begin to rotate your waist so that your left elbow reaches for your right leg, and your left leg lowers; and then your right elbow reaches for your left leg as your right leg lowers, for best results, pedaling for 45 seconds, and take rest for a 15 second, perform three rounds.
5. Forearm Plank Rock
It seems like these trainers are onto something. From a neutral forearm plank position with your hands clasped, repeat the ebbing motion for one minute. Be careful not to arch and dip into your lower back, noting that it can lead to injury. It is helpful to think of pulling the tips of your hip bones up to your shoulders to get that slight tuck under your tailbone.
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To try it, lie back and extend your arms and legs out long. Straight your legs and point your toes, roll the arms, and legs up into a “V” shape. Repeat the up and down process for 2 sets of ten reps.
7. Full-Extension Crunch
Start on your back with your hands behind your head to support your neck. Float your legs up to a 90-degree table-top position with your knees over your hips and lift your head off the floor to engage your upper abdominal, from there, pull both knees in as you chomp to upper body up toward your knees, and then extend both legs straight out on a low diagonal as you bring your shoulders back down onto the floor.
How to Eat for Defined Abs
The kitchen is a great place to start building abs. It is important to fill your diet with nutritious, whole foods, such as fruits, veggies, whole grains, healthy fats, and high-protein items.
1. Fruits and Vegetables
Fruits and veggies are very nutrient-dense, meaning that they are low in calories, but high in antioxidants, fibre and an assortment of vitamins and minerals. They may also boost weight loss and fat burning, making them a must-have for any abs building diet.
2. Whole Grains
Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs. In addition to being high in fibre, which can enhance weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants.
3. Nuts and Seeds
Nuts and seeds provide the perfect balance of fibre, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.
Green tea has been studied for its potential to rev up weight loss and fat burning. This is largely due to the presence of catechism, a compound shown to increase the number of calories burned throughout the day.
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Plan for Abs Workout
For beginners, performing this routine a minimum of three days per week. If you did rather do the workout in one session, I recommend either performing the ab routine as a warm-up for your weight training or after your training if you’re going to be doing heavy liftings like squats or deadlifts. Then perform your cardio last. If you cannot do an exercise, due to lower-back injuries, for instance, feel free to substitute it with a bodyweight exercise that doesn’t bother your back. If, you have a healthy lower back and would like to add extra mass to your abs, do the workout three times a week and use some opposition in the exercises for holding a small plate.
Reps for Abs Workout
Train the abs like a muscle, Do static holds for core stability, Add resistance to crunches to build muscle, do more than crunch, Use a Swiss ball target your lower abs, Do core stretched, Get your diet right, Priorities you’re training, Slow down your reps, Train standing up, Do short cardio intervals.
What Are The Benefits of Abdominal Workouts?
It is surprising how many people miss the abdominal muscles when working out. If one has been skipping ab session or may be considering, let’s have a look at some key benefits of ab workout.
Abdominal workouts are better placed to lift heavy weights without causing damage to the spine. It helps to provide a stable base for lifting.
1. Firmer Waistline
It performs a vital role in reducing body fat, a problem associated with many lifestyle diseases such as diabetes and obesity. By increasing muscle mass in the abdominal region, the body metabolism increases and more fats are burned. This leads to a trimmer, leaner body. Abdominal muscles require strengthening just like other muscles of the body. These workouts put up to a good-looking and trim body, having the inner muscular strength is a major goal to aim at when doing abdominal workouts.
2. Variety is key
Abdominal workouts, do not get rid of body fat on their own. If you desire actually to lose weight, then variety is a key. A balanced workout that includes plenty of cardiac exercises, some resistance training for overall strength and of course.
3. They are not just there for the 6 pack look
Abdominal muscles play a vital role in the body position, support of the spine, and balance, stability, and respiration functions such as breathing. To build stamina and tolerance in these muscles is very important as it creates benefits such as improved posture, reduced back pain, improved balance and stability and potential assistance with breathing.
4. Improved performance in sports
Many sports or tough activities require balance, firmness and core strength. These workouts enable the gimmer to transfer more energy from their core to their limbs, thus, increasing their performances and scores, as opposed to gimmers who have weaker abdominal muscles.
5. Reduces lower back pain
Lower back pain is a problem affecting many people from all backgrounds. Weak abdominal muscles contribute to increasing to lower back pain. Lower back muscles that are not exercised become rigid in the joint areas and may lead to chronic lower back pain. Abdominal exercises target these back muscles, and the spine, making them more flexible and less rigid, thus reducing lower back pain.
6. Improved Posture and Stability
As we have referenced, abdominal workouts target the abdominal muscles which are important for body position and balance. Stability is especially important for people in sports, and the elderly who are at risk of constant fall down, and slips. Abs workouts strengthen the muscles around the spine and improve body position as weight is equally distributed. Having a good posture is key in increased confidence and good health for the spine. Abdominal workouts also improve consonance between muscles in the body which plays a vital role in balance, position, and stability. Abdominal exercises provide strength to bear weight.