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Best workouts to get abs at home


best workouts to get abs at home

Want a strong core? Make it happen with these ab exercises – no equipment required. The Best Exercises for Your Lower Abs Continue alternating your legs and arms as fast as you can for 30 seconds. Not all ab exercises are created equal. We break down the nine best ab exercises to help you build stronger, leaner, and more functional.
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Whilst that visible six pack is made in the kitchen, a strong core is vital for strong running. Yet which exercises are the best when it comes to working your core?

A new study, published by the American Council on Exercise, looked into this, ranking the best and worst abdominal exercises in order of their effectiveness.

The study looked at the results of a number of different exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle justice credit card login capital one during each of the 13 different exercises using electromyography equipment.

According to the study, the best exercises for hardening your core are:

1. Bicycle crunches

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According to the study, the bicycle crunch was the most effective exercise when analysing the muscle activity in the abdominals.

To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest what is the capital of new maine lift your shoulder blades add gift card to best buy account the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.

2. Captain’s chair

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For this exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat.

3. Crunches on an exercise ball

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According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself the skeleton key in hindi download to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.

The worst exercises for working your core:

Researchers found the least effective exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the Ab Rocker was up to 80% less effective.”

For best results, the author of the study recommends adding several of the top-rated exercises to a five minute, daily routine.

The 13 exercises used, ranked most of least effective were:

1. Bicycle crunches

2. Captain’s chair

3. Crunches on an exercise ball

4. Vertical leg crunch

5. Torso Track

6. Long arm crunch

7. Reverse crunch

8. Crunch with heel push

9. Ab Roller

10. Hover

11. Traditional crunch

12. Exercise tubing pull

13. Ab Rocker

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Источник: https://www.runnersworld.com/uk/news/a776336/best-and-worst-abdominal-exercises-according-to-research/

Workout trends from apps like MyFitnessPal and Strava showed that strength training topped the charts for popularity this year. MyFitnessPal users logged 151 percent more HIIT workouts in 2020 than they did in 2019. And our readers loved our strength-training workouts as well, especially those they could do at home.

You know it’s important to build core, arm, and leg strength for more power on the bike. Whether you’re working out in the gym or at home, wehad you covered in 2020. Some of these circuits will have you working up a sweat and building muscle in less than 15 minutes.

With COVID-19 cases continuing to rise in the United States, many gyms are closed or operating at limited capacity. So, we’ve compiled a list of the best workouts from this year that you can do to hit every part of your body. These workouts can be done in the gym, if you feel safe returning to one, or at home, so tack them on to the end of a ride or combine a few the next time you need exercise inspiration.

Join Bicycling today for more killer workouts to start your year strong! 💪


8 Ab Exercises That Strengthen the Most Important Core Muscles for Cycling

Your bulging quads and razor-cut calves are the envy of your friends, and you start every ride hotels near university at buffalo. But as the ride progresses, your hips seesaw in the saddle, your lower back aches, and you slow in corners. The problem? Your core cries uncle long before your legs wear out. Although your legs provide the most tangible source of power, the core muscles—the muscles that support your spine—are the vital foundation from which all movement, including the pedal stroke, stems.

How to do it: Perform the core workout below, demonstrated by Charlee Atkins, certified personal trainer in New York City, two to three times a week. This will create a core that lets you ride faster, longer, and more powerfully.

The full workout descriptions for each move can be found here.


7 Knee-Strengthening Exercises That Prevent Pesky Knee Pain

Because cycling isn’t a high-impact sport, you’d be forgiven for thinking your knees are safe. But Tara Parsons, a USAC-certified cycling coach and Rapha Women’s Ambassador says she hears riders complaining about knee pain all the time. In fact, 23 percent of riders experience knee pain, according to a study of 116 professional cyclists—and you can bet that number is higher among amateurs.

[The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session.]

Whether you’re currently dealing with pain or not, it’s important to build up strength around the joint. Strength training off the bike is crucial to developing those muscles. Plus, “your weekly strengthening routine should involve not just strengthening and activation, but also foam rolling or other type of soft tissue manipulation and mobilization” to keep your muscles in peak condition, says Parsons.

How to do it: Perform 2 to 3 sets of each exercise two times per week. You will need a resistance band loop, a Bosu trainer, and a medium weight. An exercise mat is optional.

The full workout descriptions for each move can be found here.


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An At-Home Upper Body Workout You Can Do Without Weights

Let’s be real: Cyclists aren’t exactly known for their jacked arms and shoulders, but it’s crucial that we all have upper body strength. Service credit union branches near me matter how strong your legs are, you can only pedal as far as you can hold yourself up in the saddle.

“Being strong in the upper body allows cyclists to hold a better position on the bike,” says Brian Levine, a USA Triathlon Level I coach and cyclist. “It means you don’t have to strain and prevents tension from building up in your shoulders and neck.” Plus, solid upper body strength can help make you more aerodynamic when you need to be, he says.

And here’s the kicker, as a cyclist, you don’t necessarily need a ton of weight to increase your upper body strength; your own body weight will do just fine, especially if you’re just starting to focus on upper body training.

How to do it: Perform Circuit 1 two to three times with little to no rest between exercises. Rest for 30 seconds, then move on to Circuit 2, which you’ll also repeat two to three times with little to no rest between exercises. Perform this workout before or after a ride to complement your lower body work.

The full workout descriptions for each move can be found here.

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Do This 20-Minute Ab Workout Just Once a Week to Build a Solid Core

Having a strong core will help you power up climbs and rack up miles, but tacking on crunches to the end of your strength training session doesn’t always cut it. Instead, try this 20-minute ab workout created by Dane and Kara Miklaus, certified trainers at WORK Training Studio in Irvine, California, to help you build a solid core. The best part: You only need your own body weight to get it done.

The advantage of doing a 20-minute, concentrated core workout like this rather than mixing in core work with a full-body circuit or doing a shorter abs workout is to fully fatigue the abdominal muscles to the point of muscle failure, which will lead to improved strength, Kara explains.

How to do it: Perform the circuit below as a 20-minute AMRAP (as many rounds as possible). Aim to complete 3 to 4 rounds. Perform each move for the recommended number of reps before starting a new round. Perform the circuit 1 to 2 times per week, spread about three days apart to give your core ample rest time.

The full workout descriptions for each move can be found here.


5 Bosu Exercises for a Challenging Total-Body Workout

Powering through long rides and tough climbs takes more than just leg strength. It’s also crucial to have a stable core and shoulders that won’t fatigue. Using just a Bosu (originally an acronym for Both Sides Up), you’ll be able to build all of the above, and find yourself able to sprint faster and charge up hills with less effort.

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These five Bosu exercises challenge your entire body and build strength in your glutes and hamstrings—important for cyclists because a big majority of strength comes from those muscles—and builds shoulder stability, also important on the bike, explains Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City.

How to do it: Each move is demonstrated by Tamir so you can learn perfect form. Perform each move for the recommended number of reps found in the exercise description. Repeat the circuit 1 to 2 times through or add a few of the exercises to a home or gym strength workout.

The full workout descriptions for each move can be found here.


9 Bodyweight Core Exercises You Can Do In Your Living Room

With limited access to gyms right now, home workout equipment can still be hard to find, and limited space to exercise, it can be frustrating to feel like you can’t get in your usual workout. But you still can improve your strength, muscular endurance, balance, and coordination with just your body weight.

“Bodyweight exercises are a highly-effective way to move your body, especially during this time,” says Lindsey Clayton, senior instructor at Barry’s and cofounder of the Brave Body Project.

[Download the All Out Studio App for more amazing at-home workouts!]

How to do it: Each exercise is demonstrated by Clayton in the video below so you can learn the proper form. Perform each for 1 minute, taking a 30-second rest between each move. Complete the circuit once bank of eastman magnolia state bank a killer 13-minute workout or complete it two times through for a greater challenge in under 30 minutes. You don’t need any equipment. An exercise mat is optional.

The full workout descriptions for each move can be found here.


A Hip Strength and Mobility Workout for Putting More Power in the Pedals

Sure, your quads work hard on every ride, but your legs would be useless without the aid of your hip flexors.

The hip flexors run along the front of your hips, and they allow you to draw your knee up and bend your torso forward at the hip—two very important motions when it comes to cycling. One of your hip flexor muscles, the rectus femoris, is also one of the four quadriceps muscles—meaning that your hip flexor strength is very much connected to your quad strength. In fact, your hip flexors account for about 4 percent of your pedaling power.

To strengthen your hip flexors, Amber Rees, Barry’s Bootcamp instructor and Brave Body Project cofounder, put together a killer circuit workout that you can do in the comfort of your living room, basement, backyard, or anywhere else you can safely work out.

How to do it: Complete the following 5 exercises in the order listed below for 1 minute each on the right leg/side. Rest for 30 to 60 seconds, then repeat the entire circuit on the left leg/side. That’s 1 round. Complete 2 to 3 rounds.

The full workout descriptions for each move can be found here.


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Jordan SmithDigital EditorJordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends.

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Источник: https://www.bicycling.com/training/a30187965/abs-workout-full-body-workout/

best workouts to get abs at home 10-minute abs workout - Exercise

Tone your tummy muscles with this 10-minute abs workout.

These abdominal exercises strengthen your core muscles, which are the muscles around your trunk.

Before you begin, warm up with this 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Stomach crunch

Target: abdominal muscles

Man lying on back on floor, knees bent and feet flat on floor, hip-width apart, with hands placed on thighs.

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears.

Slowly curl up towards your knees until your shoulders are about 3 inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.

Tips:

  • Don't tuck your neck into your chest as you rise.
  • Don't yank your head off the floor.

Oblique crunch

Target: oblique muscles

Man lying on back, knees bent and rolled to one side to the floor. Hands are crossed over the chest.

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears.

Slowly curl up towards your hips until your shoulders are about 3 inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.

Tips:

  • Don't tuck your neck into your chest as you rise.
  • Don't yank your head off the floor.

Plank

Target: lower back and core muscles

Man lying face down, propped up on forearms and toes, with legs straight and hips raised to create a straight line from head to toe.

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe.

Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.

Tips:

  • Don't allow your lower back to sink during the exercise.
  • You should be looking at the floor.
  • For an easier version, perform the plank with your knees on the floor.

Side plank

Target: lower back and core muscles

Man lying on side propped up on an elbow, with legs and hips raised in straight line from head to toe.

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.

Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat the exercise on the other side.

Tips:

  • Keep your hips forward during the exercise.
  • Don't let your lower back sink.
  • For an easier version, perform the side plank with your knees on the floor.

Stomach crunch with legs raised

Target: lower abdominals

Man lying on back with knees raised and buttocks raised off floor.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest.

Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.

Tips:

  • Don't tuck your neck into your chest as you rise.
  • Don't use your hands to pull your neck up.

Try these other 10-minute workouts

Page last reviewed: 18 February 2021
Next review due: 18 February 2024

Источник: https://www.nhs.uk/live-well/exercise/10-minute-abs-workout/

Want to get a six pack? Step one: do this home workout for six pack abs four to five days per week to build muscles. Step two: follow a low-carb diet and manage your insulin resistance to reveal your abs. Home abs workouts don't get much simpler than this: five abs exercises + one determined individual = sixpack abs heaven.

We all want to have a six pack but haven't got the time to work out. Thanks to this home workout for sixpack abs, all you need is 5 spare minutes a day and a bit of persistence to sculpt those washboard abs. Better still, all of the below abs exercises are bodyweight only, none of the best home gym equipment is required here (although the best dumbbells might come in handy).

Getting a six pack is not just about doing abs home workouts but also following the correct diet plan. Insulin resistance is often the reason why your abs won't show but going on special diet, such as the keto diet and intermittent fasting, can help controlling insulin levels more efficiently.

That said, much like any other muscle in your body, abs need plenty of exercising to grow. You don't need to train abs every day to get a six pack but finding the balance between frequent workouts and rest is key of getting stronger abs.

Abs are part of your core muscles and a strong core can help you lift heavier and also improve posture and therefore comfort levels. To find out more about why training the core is more important, have a look our article on the best core exercises.

Want to grow muscle? Eat your protein

Most people know that protein is essential for muscle growth and recovery but did you know that protein can also help you lose weight? Protein takes longer to break down than carbohydrates, especially when supplied from natural sources, such as lean meat, fish, nuts, leafy greens, eggs etc.

Even for muscle building, you don't necessarily have to chug down gallons of protein shakes a day but supplementing can be a convenient way of getting enough protein in your system without having to cook all the time.

The best protein powders are low on sugar and high in protein and having one after your workout can aid muscle recovery. Same goes for the best protein bars: if you must snack on something, leave the sugary chocolate bars in the supermarket and have a protein bar or the best jerky instead.

(Image credit: Getty Images)

How to do this home workout for sixpack abs

There are five exercises and each should be performed for 40 seconds, followed by a 20 second break. For the duration of each block, go as hard as you can without compromising form. If you notice that your form is falling apart, try slowing down but don't stop until the end of the 40 seconds.

This 5-minute abs workout might be a fast one but in order for it to be effective, we had to include some intermediate and even hard abs exercises. We are not trying to cut corners here: this abs workout might take only five minutes to complete but by the end of it, you will feel all your abs pumping and aching.

Mountain climbers

This exercise works pretty much your whole body, but especially your abs, obliques, shoulders, arms and basically your whole upper body for stabilisation.

You start off in the best workouts to get abs at home push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you tuck your knees in.

Try to do mountain climbers as fast as you can without compromising on technique. It is a high-intensity exercise, after all. You'll see that even 20 seconds of mountain climbers can be very tiring.

Russian twist

To perform a proper Russian twist, sit down on the floor with your legs extended in front of you. Clasp your hand together and lift your feet off the ground, using your core to balance.

Rotate your torso to one side, controlling the movement with your obliques, then back to the other side. Russian twists don't have to be fast; the longer it takes to stay in the rotated position, the longer your obliques are activated. 

For added resistance, you can hold either the best dumbbell or the best kettlebell in your hands as you twist and lift your legs off the ground. For a lower impact version, leave the feet on the ground and lose the weights.

Flutter kicks

Flutter kicks will service credit union branches near me work your lower abs. You'll also need your whole core to be engaged to keep your legs up in the air and moving. To perform flutter kicks, you need to lay down on the floor – if you are working out on a hard floor, consider using the best yoga mats – with your arms extended down the side of your body. Lift both legs up and hover them over the ground just slightly.

Then, start kicking! You need to move your legs up and down simultaneously in a fast but controlled motion without placing them down on the ground again. Pretty much what you would do in the swimming pool doing front crawls but on your back and on dry land. Keep your spine neutral by looking up and not at your legs and keep pushing until the time is up. 

Hardstyle plank

Planks are plenty hard enough for most but this plank variation cranks up the difficulty level even higher. With standard plank, you 'only' have to hold the pose for as long as you can but with hardstyle plank, you need to flex all the muscles in your body, working them way harder than usual.

From an onlookers point of view, hardstyle plank looks similar to standard planks: you go down on your forearms and toes and hold your body straight, parallel to the ground. The difference with hardstyle plank is that you pull your elbows and toes toward the centre of your body, without actually moving them.

Granted, you probably won't be able to hold a hardstyle plank for 40 seconds but what you can do is hold it for 5-10 seconds first then gradually increase the length over time. For the rest of the 40-second block, you can hold the standard plank.

Ab kick ups

Starting position is similar to flutter kicks: on your back and arms extended on your side. From here, you want to lift both of your legs up in the air and as you reach the apex of the lift – legs are pointing up – you want to lift your pelvis off the floor and 'kick up' in the air, contracting all the abs in one move. Lower the leg back down and repeat.

Get a six pack with T3

Источник: https://www.t3.com/news/home-workout-for-six-pack-abs

5 Best Ab Exercises for Men

Overview

Your abdominal muscles are like any other muscle in your body — they have to be worked correctly and fueled well.

Aim to do core exercises about three times a week. You can overdo your core muscles just like any other muscle group, so there’s no need to work on them every day.

When it comes to defining your abs, situps and crunches aren’t the only forms of exercise to really make them pop. Below are 5 exercises that will really put a spin best workouts to get abs at home your next ab workout.

1. Hanging knee raise

These hanging knee raises work your full tranversus abdomininis. These are the muscles that hold your stomach tight and flat.

In addition to working these core muscles, your hip flexors, shoulders, latissimus dorsi, and biceps frontier communications ct bill pay also be triggered during this hanging knee raise.

  1. Hang from a pullup bar with your palms facing away from you, shoulder-width apart. Your feet should be together.
  2. Simultaneously bend your knees and your hips, and tuck your lower back underneath as you lift your thighs toward your chest.
  3. Pause when your thighs reach your chest, and then slowly lower your legs back to your starting position. Engage your core to avoid swinging in your hips and torso.

Advanced move

  1. Hang from the same starting position as before. Lift your legs straight up so that your calves and thighs are parallel to the floor.
  2. Pull your legs up as you exhale until you almost touch your shins to the bar above you. Try to straighten your legs as much as possible while at the top.
  3. Lower your legs as slowly as possible until you’ve reached back to the starting position.

2. Pushup to jack knife

This move involves a TRX strap. Buy one here.

If you don’t have one available, you can substitute the TRX with a stability ball.

TRX strap

  1. Come down to the floor on all fours, facing away from the TRX anchor, and slip your feet into the bottom of the TRX handles.
  2. Push yourself up until you’re in a pushup position with your shoulders, head, and hips in a straight line. Only your palms should be touching the floor. This is your starting position.
  3. Perform a suspended pushup by bending your elbows to lower your torso until your chest is 2 inches from the floor. Keep your core engaged and don’t let your hips sink. Push yourself back up to the starting position.
  4. While keeping your legs straight, immediately drive your hips upward into a pike position. Slowly lower your hips back down to the starting position.

Stability ball

To perform this exercise on the stability ball, your hands will be placed in the same position on the floor while your toes will be on the ball (shoelaces facing down).

Shop for a stability ball here.

You will, however, be doing a decline pushup instead. The jack knife will be performed the same — just keep those legs straight and lift those hips as you pike on up and roll the ball inward.

3. Keep on planking

This is just your average plank with a little endurance twist. Planks support your whole body the alameda san jose zip code in one move, while stabilizing and elongating your spine.

This twist on the original plank will work your obliques at the same time.

  1. Get into a pushup position, supporting your weight on your toes and your forearms. Your elbows should be bent at a 90-degree angle directly below your shoulders.
  2. Clasp your palms together directly in front of you. Your neck, back, and hips should be in one straight line. Hold this position for 1 minute.
  3. After a minute, roll onto your right side. Don’t let anything come down to the floor! Shift all your weight onto your right elbow with your left foot on top of your right foot. Keep your hips off the floor, with your right shoulder directly above your right elbow. Keep your left hand rested at your waist. Hold this side plank for 30 seconds.
  4. When your 30 seconds is up, roll onto your left side without your knees or anything else touching the floor, keeping your body weight off the floor. Only your left foot and left elbow should be touching the floor now.

You’ll be planking for a total of 2 minutes straight. Repeat as many reps as you can in a row without coming down. Keep track of how many minutes you did each week and see how you’ve progressed.

4. Ab rollout

Don’t have an ab roller? Buy one here. Otherwise, you can always use a barbell instead.

This exercise should be “a good hurt.” It’s not recommended for people with lower back problems or herniated discs.

  1. Place the ab roller on the floor and hold it with both hands, palms facing away from you. Kneel down on the floor.
  2. Slowly roll the ab roller out, stretching your body forward. Go down as far as you can without touching the floor with your body. Be sure to keep your core tight so your back doesn’t sway. Breathe in during this portion of the movement.
  3. After a pause at the stretched position, engage your core and breathe out as you start pulling yourself back to your starting position. Squeeze your core here to avoid any stress on your lower back.

5. Oblique crunch

This is a little fancier than your best workouts to get abs at home bicycle crunch. All you need is a chest press bench or a stationary bench that won’t move. Buy a chest press bench here.

This move strictly engages your internal and external obliques. Your obliques are the diagonal fibers that fan out from your pelvis to your ribs.

  1. Lay down on your right side with your upper body extended off the bench. Bring your bottom leg forward and hook your heel underneath the bench, then bring your top leg back and hook your toes underneath it.
  2. Stretch your torso down toward the floor, about 30-degrees lower than the bench. Lift your left hand up so that your palm is cupping your head and place your right hand on your obliques, hugging your torso so you can feel them contract.
  3. Stabilizing with your legs, crunch your left elbow up sideways, bringing it into your left hip as high as you can. Lower yourself back down slowly to your starting position just below the bench. Repeat for 15 repetitions then switch onto your left side.

If this move is too difficult at first, slide your hips back so that less of your torso is hanging off the bench.

Takeaway

Hopefully these 5 ab-defining exercises are something you haven’t tried before. Really push and challenge yourself with these new movements — but remember to always engage that core.

3 Moves to Strengthen Abs


Kat Miller, CPT, has been featured in the Daily Post and is a freelance fitness writer and owner of Fitness with Kat. She trains at Manhattan’s elite Upper East Side Brownings Fitness Studio, is a personal trainer at New York Health and Racquet Club in midtown Manhattan, and teaches bootcamp.

Источник: https://www.healthline.com/health/fitness-exercise/ab-exercises-for-men

Fact: There are more abs exercises out there for you to choose from than just about any other muscle group. You've got planks, rollers, crunches, pikes, pushups, snakes, starfishes, clams, tucks, rows, bird-dogs, bicycles, hollow holds, sit-and-reaches, extenders, and twists—and that's just to name a few. Given where your abs are—your core, the "sturdy central link in a chain connecting your upper and lower body," says Harvard Medical School—this shouldn't come as a surprise. After all, any exercise that activates your core can also activate your abs.

But all abs exercises aren't the same, and some are better than others for achieving certain goals. Want a lean figure? Consider the tuck in. Want a toned midsection? Try these 4 amazing moves here. Want a stronger core overall, just for living a more active life? According to a study published in the Journal of Strength and Conditioning Research, the single most effective overall abs exercise you can do is the plank. Of all core exercises, the plank—largely because there is a hovering element—was best "maximizing functional gains and peak performance."

But what if you want a ripped six-pack—the type you see on wildly shredded trainers and fitness models? Well, unless you're eating the right foods and likely at a major calorie deficit, it's practically impossible. But assuming you're doing all of the things you need to do in order to see chiseled abs, we happen to know what at least one shredded fitness model does for his six-pack.

"Do I have a secret for building a ripped midsection? Yes, I do: hanging leg raises," says Gregg Avedon, NASM-PT, one of America's top trainers and models. "I combine them with lying leg raises, because those target that hard-to- get lower-abs area. They're the first two exercises I do when I hit the gym: three sets of 30 reps each."

So there you have it.

He's not the only trainer that says the hanging leg raise is top among abs exercises for a six-pack. "They're great for building your abs and it's one of the best exercises you can do for them," says Tim Liu, C.S.C.S., ETNT Mind+Body's resident training guru. "Crunches and sit-ups focus on the upper abs, whereas hanging leg raises work the entire abdominal area, accelerating muscle gain."

In fact, Liu offers this detailed for how to do them: "Position yourself either hanging from a pullup bar or on a roman chair with your lower back pressed against the pad," he says. "Keeping your core tight and pelvis tucked, lift your legs up as high as you can, then lower them under control while maintaining tension in your core."

But if you're in the market for some other abs exercises—and, specifically, ones that are designed to give you a fit, flat, and totally functional core—consider these great moves, all demonstrated by Liu. And for more great exercise advice, see here for the Secret Exercise Tricks for Keeping Your Weight Down for Good.

Landmine Rotations

Start the movement by putting a barbell inside a landmine attachment. (If you don't have one, just place it on the end of a sturdy surface.) Grip the end of the barbell with both hands and hold it out in front of you with your feet shoulder width apart.

Keeping your core tight, rotate the bar towards one side of your body, while pivoting both feet towards that direction. Leading your hips and shoulders, rotate the bar to the opposite side, maintaining tension in your core.

2 half kneeling band pallof press

Wrap a resistance band around a sturdy beam or pole and pull it out in front of you. Grip the band and get into a half-kneeling position, with your arms to your chest. The band should be opposite of the knee that is in front of you.

Brace your core, and begin pressing the band out in front of you, exhaling when you finish. Inhale and pull the band back before performing another rep. Finish all reps on one side before switching to the other.

3 hanging knee raise

Position yourself by hanging on a pullup bar. Tuck your pelvis and—without swinging—drive your knees towards your chest. Flex your lower abs at the top of the movement, then lower back to starting position before performing another rep.

4 suitcase carry

Place a heavy dumbbell to your side. Keep your chest tall and core tight and pick it up with one arm while maintaining a neutral spine. Brace your abs hard, and begin walking under control while trying to maintain a neutral spine while the weight is pulling you down to the side. Walk the prescribed distance, then switch hands on the way back.

5 dead bug

Start by laying on your back with your hands towards the ceiling and your knees up. Fill your belly full of air and pull your ribs down so that your lower back presses into the floor. Begin by taking one of your arms and the opposite leg and extend it all the way just above the floor.

Once you've reached that point, exhale all of your air, keeping tension in your core. The bring the arm/leg back and repeat with the opposite side. And for more great exercises to try, see here to learn about the 3 Workouts Proven to Change Your Body Shape.

William Mayle

William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. Read more

Источник: https://www.eatthis.com/the-1-best-exercise-for-six-pack-abs-say-top-trainers/

The best workouts for abs help you build core strength and form an essential part of any workout routine. While it’s true that a good workout for your abs does help you develop a six-pack, there are many more benefits to incorporating abs exercises into your training plan. 

Developing your abdominal muscles improves stability, promotes good circulation, and positively affects your performance in a range of sports and workouts. That’s not to mention that a more robust core leads to improved posture and prevents lower back pain.  

It doesn’t take long for core training to show results, either. One study found that some aspects of core stability increased after just four weeks. Similarly, researchers found that core strength training can reduce back pain, while another group noted that strong ab muscles and core are crucial to preventing injury. 

So, whether you’re after the best abs workouts, the best lower abs exercises, or some of the best upper abs workouts, we’ve got you covered. Here are 12 great abs workouts to get you started.

The best workouts for abs: your ab-crunching moves

The following exercises offer a good workout for your abs and require no equipment. You should repeat the bodyweight-only moves for between 30 and 60 seconds, depending on your level of experience. 

If the thought of 60 seconds of core training sounds daunting, start with 30 seconds per move and gradually increase the time across sessions. The important thing is to focus on your form, so practice the movement to build muscle and avoid injury.

Reverse Crunches

(Image credit: Future)

Rather than bringing your body up from the floor to your legs as you would in a traditional crunch, the reverse crunch hits the abs hard by adding the weight of your lower body into the mix. They're a particularly great workout for upper abs.

Lay flat on your back, arms best workouts to get abs at home to the side and palms pressed into the floor for balance. Bring your knees together and raise your feet off the ground so your shins are parallel to the floor below. From here, breathe in and tense your abdominal muscle, tilting the pelvis so best workouts to get abs at home knees travel towards your chest.

Don’t allow momentum to ruin the move, so avoid swinging your legs towards your chest. This should simply be a controlled tensing of the abs to tilt the pelvis. Return the legs to the start position in a controlled manner and repeat, ensuring the move is slow and controlled throughout. 

You'll find variations on this move plus common mistakes to avoid in our comprehensive how to do a reverse crunch guide.

Ab Circles

Seated on the floor with hands behind the body for stability, bring your heels together and raise your legs off the floor. Keeping the back straight and head high, this should immediately engage the abs.

Now make a sweeping clockwise circle with the feet in front of you, tensing the obliques (the muscles at the side of your stomach) and ensuring everything is controlled. Stop at the bottom of the move and repeat in an anti-clockwise motion.

Plank

(Image credit: Future)

When performed correctly, the plank targets the core muscles that help stabilize the body, but it is tempting to incorporate the shoulder and back muscles to help. 

To perform a plank correctly adopt a press-up position but lower your weight onto your forearms, rather than the palms of your hands.

Keeping a straight line running from head to toe, keep the back flat, squeeze your bum muscles throughout and ensure the core muscles are tight. Hold this position but keep the mind trained on the core muscles and don’t let the hips sag. 

Bicycle Crunches

(Image credit: Future)

This move targets the upper abdominal muscles and obliques. In order to really see the benefit from this exercise, ensure you slow things right down. Often, bicycle crunches are performed incorrectly, with many rotating the legs as if they were actually riding a bicycle.

For best results, lay flat on the floor with your lower back pressed to the ground – pull in your navel to target those abs even further. Place your hands behind to your temples (avoid craning your neck) and bring your knees in towards your chest, lifting your shoulder blades off the ground. 

Straighten one leg out in front of you and twist your body towards the opposite bent knee, touching the knee with your elbow. Repeat on the opposite side but keep things slow and controlled.

Like this move? See our extensive how to do a bicycle crunch guide for more form pointers and variations to try.

Scissor Sit-ups

It’s too easy to cheat with a traditional sit up, with many using momentum or incorporating other muscles to cheat on every rep. To mitigate this, we’ve selected the scissor sit-up, which leaves you no choice but to really work those abs! It's a particularly good lower ab exercise.

Lay on the floor but raise the shoulders off ground, now tense your abs and lift the heels off the floor, too. Once stable, cross one foot over the other, before swapping feet. Slowing down the movement will make this even harder, but it is a sure fire way of ensuring the abs are firing throughout. 

Russian Twist

(Image credit: Future)

The Russian Twist is one of the best workouts for upper abs. Once mastered, this is a great exercise to start adding some weights, as this promotes the gradual overload that stimulates muscle growth and strengthening. If you don't own any already, take a look at our guides to the best kettlebells and the best adjustable dumbbells.

Adopt a sit-up position with knees slightly bent and heels on the ground. With a straight back and shoulders retracted, rotate the torso to the left until the fingertips touch the ground (or 1st cavalry division casualties iraq as far as you can if holding something heavy), but ensure this twisting motion is undertaken with the abdominal muscles, rather merely rotating the shoulders (that’s cheating!).

Rotate in the opposite direction and tap the floor to the right of your hips and continue this movement and repeat until the time period is over. 

Targeting the waist, Russian Twist is one of the moves in our 30-day killer curves challenge - give it a try!

Butterfly Crunch

(Image credit: Future)

The Butterfly Crunch can be an awkward move to master at first, but it's one of the best exercises for lower abs - so it's worth mastering.

Start by lying back on the ground and bring the soles of your feet together, knees splayed out either side. Raise your head and shoulders from the ground slowly, keeping your hands either side of your head.

You'll feel that crunch in your core. Hold this position, then slowly lower back.

Deadbug

(Image credit: Future)

The Deadbug is a great move for exercise beginners, and although it looks simple, when done properly it's a great lower and upper ab how to activate walmart prepaid debit card. Plus it can help strengthen back muscles and boost posture. 

Lie on the ground, back flat on the floor. Your arms should be right above you in the air, and legs should be up in the air with knees at a 90-degree angle. Slowly lower your left leg straight out in front of you, until it's just inches from the ground.

As you do so, lower your right arm behind you towards the floor. Then, pause, and bring both your left leg and right arm back to their start position. Then, do the same with your right leg and left arm.

It might be confusing at first to go with opposite arm and leg, however, in time, it does get easier!

Throughout the move, keep your lower back pressed against the ground, and be sure to go nice and slowly. 

Mountain Climbers

(Image credit: Future)

Mountain Climbers are a great way to work obliques, the muscles that run either side of your core. 

Start in a plank position, with your shoulders above your wrists, body straight, and body balancing on your toes. Then, slowly, bring your left knee towards your right elbow. Pause, engage your core, keep that back flat, and return the left leg to the start. Next, do the same with your right knee, bringing it towards your left elbow. 

Throughout the movement, keep your back flat and core tight, and ensure your shoulders are directly over your wrists/hands. A lot of people lean back when doing this move to make it easier, but you won't be reaping the core benefits of this move if you do so.

Standing Ab Crunch

(Image credit: Future)

Off the ground now and into a standing position. Whilst a crunch lying down is all well and good, the Standing Ab Crunch really works those obliques. Plus it's up there in the best exercise for upper abs category.

Stand tall with feet shoulder width apart. Place hands behind your head. Next, lift your left knee toward your left elbow, bending your torso, so the knee and elbow can come closer together. Slowly lower back to the start and repeat on the other side.

Throughout, keep your gaze forward so as not to arch your back round and much like most moves, go nice and slowly to really reap the full effects.

Toe Taps

(Image credit: Future)

Lie on your back with your arms alongside your hips, raise your legs, and bend your knees so they are in line with your hips. Tilt your pelvis upward, ensuring your back is flat against the floor.

Keeping the 90-degree bend in the knee, lower your right foot to the floor and “tap” the toe. Return the right leg to the start and repeat with the left leg. 

If you want an additional challenge, lift head and shoulders slightly off the floor to a crunch position and look directly upwards. You should be able to fit an apple between your chin and chest.

Double Toe Taps

For this move, the position is the same as for the toe taps above, but we add in a double tap. Tap down with each single leg, then tap both toes together so the rhythm is single, single-double.

These two toe tap exercises were put together by Sarah Overall, an experienced personal trainer. She advises that it is important to avoid the alameda san jose zip code your back, so contract your tummy by pulling your navel to your spine.

If your back loses contact with the floor and begins to arch, leave out the double and repeat the singles.

How to perform the best workouts for abs

The most essential component of the best workouts for abs is your form. Even if you complete fewer reps, getting the technique perfected will make it easier to increase your muscle strength without injuring yourself.

During exercise, especially resistance training, you contract and release your muscles. For example, during a sit-up, you are contracting the abdominals on the way up and releasing them on the way down.

It's vital to learn how to contract any muscle correctly if you are to achieve visible results. However, it's not always easy to tighten the muscles around your stomach and other organs, especially if you're just starting out.

To contract your abs, squeeze your stomach muscles until they feel tighter and you experience a deep burn. This is the feeling you should be going after while working out.

Focus on diet: get the most out of the best abs workouts

That said, there's more to the best abs workouts than the exercises alone. "More often than not, those looking to get visible abs will look past the most important factor: nutrition," explains professional fitness trainer and content creator Elliot Burton. 

"You can do as many crunches as you like, but if your body fat percentage is too high, they simply won't be visible. And when it comes to lowering your body fat percentage, what you're eating – and how much you're eating – is key." 

That's why it's essential to focus on how to eat healthily alongside your great abs workouts to make the results of your hard work visible. It's also worth coupling your core training with the best exercises for weight loss if you want to torch fat. 

Ultimately, you need to be burning more calories than you consume. According to the UK's National Health Service (NHS) guide to understanding calories, women should eat 2,000 calories a day, while men need around 2,500.

These values will vary depending on your weight, height, and activity levels, are a reasonable estimate. To shift some fat, you should be looking to reduce your daily intake by around 200-400 calories a day, alongside your exercise regime.

Of course, we all know that it's much easier to say than it is to do. So, be sure to monitor your progress with a set of the best bathroom scales and keep your goals in sight.

Источник: https://www.fitandwell.com/how-to/best-workouts-for-abs

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