The Most Effective 15 Abdominal Exercises

The Most Effective 15 Abdominal Exercises

         When we think of the abdominal muscles, the first thing we almost always think of are abdominal  exercises that involve an infinite number of abdominal presses or leg raises.

      In fact, the truth about achieving the dream abdominal press lies in a completely different direction. If you want to learn the most effective exercises you need to sculpt the perfect abdominal press.

A well-defined and shaped six pack is a sure sign that you take every aspect of the fitness lifestyle seriously and are not afraid to work.

Apart from the fact that the abdominal muscles are the most desired muscle group among beginners and advanced - women and men , they also play an extremely important role in almost every exercise or movement of our body.

For this reason, when thinking about the abdominal muscles, it is important to look at it as a whole core that works together - the abdominal muscles are much more than a "six pack" or 6 plates.

Those muscles include everything from the top of the shoulders to the lower part of the abdomen ( lower abs ). They also include the lateral abdominal muscles, known as obliques (lower lateral abdominal muscles) and  serratus (upper lateral abdominal muscles), as well as the lower back, which stabilizes the spine.

The listed muscles have a connection with absolutely every movement, both from everyday life and from training.

That is why some of the best abdominal exercises are those that load most of the abdominal area at the same time and make the press work as a whole.

Abdominal Exercises: # 1

Lying leg raise

Abdominal Exercises Lying leg raise - Lifting a Leg from lying position


Lifting the legs from a lying position is an exercise that loads the entire abdominal area. It can be a challenge for complete beginners, but it is extremely effective. Some modifications, such as bent knees and shorter movements, can make it easier to perform.

Way of implementation:

  • Lie on the floor on your back so that you are still and place your hands to the side with your palms back on the floor or behind your back.
  • Lift both legs at the same time, making sure that they are together throughout the movement and that the bending at the knees is minimal.
  • Without pausing in the end position (reaching 90 degrees), start slowly lowering your legs to the starting point. The heels do not touch the floor throughout the series.

Aim for 3-4 sets of 8-20 repetitions according to personal capabilities.

Make it harder: 

  • Do not rest in the end position (reaching 90 degrees).
  • Do not touch the floor with your heels when you reach the starting point.
  • Keep your knees as straight and collected as possible.

Abdominal exercises: # 2

V-Ups


        The V-press is an exercise for intermediate and advanced trainees, loading the entire abdominal muscles. The load in the exercise comes from lifting your own limbs and body in the air while balancing on a small area in the waist.

Way of implementation:

  • Lie on the floor on your back.
  • Stretch your body by stretching your upright arms over your head and relaxing them on the floor.
  • Raise your arms and torso to your toes. Try to move them at the same time.
  • When you reach the highest point, hold for a second if possible.
  • Relax slowly to starting position.

Aim for 3-4 sets of 7-15 repetitions according to personal capabilities.

Make it harder:

  • Raise your arms and torso to your toes at the same time.
  • Hold for a second or two in the highest position.
  • Relax 2 to 3 times slower than lifting.

Abdominal Exercises: # 3

Air wheel (Abdominal Air Bike)

Abdominal Exercises: Abdominal Air Bike

    

           The air wheel exercise places a strong emphasis on the lateral abdominal muscles ( obliques) . Suitable for beginners and advanced fitness enthusiasts.

During the exercise, do not press your neck with your palms. This would create a serious precondition for injury.

Way of implementation:

  • Lie on your back on the floor and put both hands on the back of your head.
  • Lift your upper body off the ground, standing in a supine position.
  • Lift your legs off the ground so that they are perpendicular to the floor.
  • With smooth movements, start retracting one leg, bringing the other as close to the abdomen as possible and touching it with the elbow of the opposite hand (or aiming for it).
  • Slowly return to the starting position and change legs.

Aim for 3-4 sets of 10-30 repetitions per leg according to personal capabilities.

Make it harder:

  • Perform the exercise slowly and in a controlled manner, trying to feel the load in the abdominal area at all times.
  • Perform it in a combined series after another abdominal exercise (for example, a V-shaped abdominal press).

See also Effective Workout for begginers at home

Abdominal Exercises: # 4

Plank or plank

Abdominal Exercises : Plank board

       Plank is a static exercise in which the whole body works, but gained the fame of a top exercise for a tight abdomin , causing the abdominal muscles to work simultaneously as a whole.

The different variants and varieties make the exercise accessible and liked by both complete beginners and advanced fitness enthusiasts.

Way of implementation:

  • Get on your knees and elbows on a mat on the floor.
  • Place your elbows just below your shoulder joints and stretch both legs. The fulcrums should be: toes and elbows.
  • Stretch your body so that you feel tension in the abdominal muscles, but not in the spine. There should be a visual straight line between the shoulders, the hip joint and the toes.
  • Continue reading the article and try the other variations of the plank exercise

Aim for  2-5 series, and determine the seconds according to personal capabilities.

Make it harder:

  • Use extra weight located at the bottom of the waist.
  • Do not lift the seat more than two or three fingers above the diagonal balance line during isometric performance.
  • Do not lower the pelvis below the line of diagonal balance, otherwise you will put extra strain on the spine.

Make it easier by kneeling for the starting position, instead of supporting - fingers and elbows.

Abdominal Exercises: # 5

Flutter kicks

        Flutter kicks or air kicks is an exercise that is suitable for beginners and intermediate. It allows the performance of a large number of repetitions, which in turn loads the abdominal press in different ways, creating a burning sensation and can be "felt" even by trainees without much experience.

Although how the abdominal plates look is genetically determined, the different variations and the load of the abdominal muscles with various exercises is the key to building better vision, strength and endurance.

Way of implementation:

  • Lie on the floor with your hands away from your body or under your lower back.
  • Lift your legs a few inches (if possible) from the floor.
  • Keep your legs straight (a slight contraction in the knees is allowed).
  • Start moving your legs up and down alternately, alternating left and right legs - when you lift one leg up, the other goes down.

Aim for 3-4 series of 10-40 turns according to personal capabilities.

Make it harder:

  • When lifting the legs, use a controlled and fast movement, lifting the legs high.
  • Combine in a super series with another exercise, performing flutter kicks as a second exercise.
  • Use your hands for control and stability, but press your lower back to the floor.

Make it easier by lifting your legs off the floor at least for the starting position.

See also  Aerobic Exercise to reduce Cellulite

Abdominal Exercises: # 6

Mountain Climber

Abdominal Exercises: Mountain Climber

           The mountain climber is actually a multi-joint exercise that loads absolutely the whole body and is suitable for any type of cardio training or complex, but it is also extremely effective when we aim to sculpt the desired plates on the abdomen.

Participating muscles are front thighs, buttocks (glutes (buttocks)), rear thighs, obliques ( obliques) . Hip folds, rectus abdominis, calves are involved as ancillary.

Almost all the unmentioned muscles are involved as stabilizers.

Way of implementation:

  • Stand in a push-up position, placing your palms shoulder-width apart or slightly wider.
  • Bend one leg to the chest, tighten the abdominal muscles and bring the shoulders together.
  • From the starting position, change the positions of both legs, lifting the pelvis up and folding the outstretched leg to the chest while sliding the other back.

Aim for  3-4 series and 20-60 seconds per series according to personal capabilities.

Make it harder: 

  • Accelerate the pace, but not at the expense of good shape.
  • Combine with another exercise (such as flutter kicks).

Make it easier by not using a push-up position (palms) as a support, but a plank (elbows) position and perform the movement slowly and in a controlled manner or place your hands higher than your legs (additional stand).

Abdominal Exercises: # 7

Side Crunch with Leg Lift

       Lateral lifting of one leg, combined with lateral abdominal press, loads the oblique abdominal muscles extremely well.

With small changes in performance, it may be suitable for both beginners and advanced trainees.

Way of implementation:

  • Lie on the floor with one side of your body touching the floor and the other facing forward.
  • Place your feet on top of each other, then lift one.
  • Place the non-support arm (the non-floor arm) behind your neck (without pressing it).
  • In sync, start moving the elbow behind the neck and the raised leg, trying to shorten the distance between them.
  • When you think you have reached the end point (determined by personal ability), hold for half a second and slowly relax to the starting position.
  • After completing the desired number of repetitions, be sure to perform the exercise for the other party.

Aim for 2-3 sets of 7-15 reps.

Make it harder:

  • Minimize the distance between the elbow of the hand behind the neck and the raised leg without pressing the neck with the palm.
  • Hold for over a second in the starting position and return to the starting position slowly and in a controlled manner.

Abdominal Exercises: # 8

Russian Twist

Abdominal Exercises: Russian Twist

         Russian curling is an exercise suitable for both beginners and advanced.

Loads the entire abdominal area, but focuses mainly on the lateral abdominal muscles ( obliques)  , helping to the desired finish of the "plates of the abdomen".

Not recommended for people with severe low back pain, disc herniation or thorns.

Way of implementation:

  • Sit on the floor and stretch your legs, lifting them slightly off the ground.
  • Put your hands in front of your body.
  • Rotate your body and arms to the right so that your left shoulder is in line with your right knee.
  • Begin the back movement by turning your body and arms to the left so that your right shoulder is in line with your left knee.

Aim for  15-30 spins to start if you are a beginner. For more advanced, adjust the load according to personal capabilities.

Make it harder:

  • Add a slope (starting position abdominal press).
  • Add weight (popular options are medicine ball, discus, dumbbell).

Make it easier by not lifting your legs off the floor.

Abdominal Exercises: # 9

Side Plank

Exercise for Tight and  Flat Abdomin : Side Plank


        The side board is an easy to perform functional exercise that can help you develop a basic level of strength and stability of the oblique abdominal muscles.

Way of implementation:

  • Lie on your side on the floor with your elbow resting to keep a vertical line in the shoulder-elbow or shoulder-wrist direction.
  • Cross your ankles so that your lower leg is slightly forward and your upper leg is slightly back.
  • Lift the pelvis, trying to make a straight diagonal between the shoulder, hip, knee, ankle.

Aim for  20-60 seconds per side.

Make it harder:

  • The exercise does not allow adding extra weight, but can be combined with another in a super series, such as plank.

Make it easier: The easiest option is the one shown in the photos.

Abdominal Exercises:#10

Side Touch


Extremely easy to perform, but at the same time effective exercise for obliques .

Way of implementation:

  • Lie on your back on the floor with both hands relaxed at the sides of the body.
  • Bend your legs at the knees, bringing your heels as close to your buttocks as possible.
  • With intense movements, begin to stretch your left hand consistently to the toes of your left foot.
  • Change direction and do the same to the right.

Aim for  20-60 reps.

Abdominal Exercises:#11

Spider Crawl


Many of the exercises load the lower abdominal muscles ( obliques ), but this exercise also effectively loads the upper part, which is called the "serratus".

Exercise requires more endurance, coordination and strength, especially in the arms (triceps) and to some extent in the abdomen. Therefore, it is more suitable for intermediate and advanced trainees.

Beginners can start with different plank options and after gaining training to include the exercise "Spider" in their fitness program.

"Spider" is a suitable exercise as part of a cardio complex or dynamic warm-up for better mobility.

A big plus is that it covers absolutely every function of the abdominal press (six pack), namely rotation, anti-extension and a small amount of flexion. To get the biggest dividends from the exercise, perform it as low as possible to the floor.

Way of implementation:

  • Stand in a push-up position and lower your body, leaving a very short distance before touching the floor (photos).
  • Without changing your position, move your left foot to your left elbow, then slowly return to the starting position.
  • Repeat the same movement with the right foot - you have already performed one repetition.

Aim for  5-15 reps per leg.

Make it harder by placing a weight on your lower back.

Make it easier by not using a push-up position (palms) for a support, but a plank position (elbows) and perform the movement slowly and in a controlled manner or place your hands higher than your legs (additional stand).

Abdominal Exercises:#12

Plank with Arm Raise

Exercise for Tight and  Flat Abdomin : Plank


Plank with a raise of the hand is one of the many varieties of the Plank / Board exercise, with which you can make the movement more interesting and challenge yourself.

It is suitable for more advanced fitness enthusiasts, as it requires serious balance and coordination between the whole body to perform properly.

Way of implementation:

  • Get on your knees and elbows on the floor.
  • Place your elbows under your shoulder joints and stretch both legs. The fulcrums should be: toes and elbows.
  • Stretch your body so that you feel tension in the abdominal muscles, but not in the spine. There should be a visual straight line between the shoulders, the hip joint and the toes.
  • Raise your left arm forward and hold for 1-3 seconds, then return to the starting position and repeat the same movements with your right hand.

Make it harder:

  • Use extra weight located at the bottom of the waist.
  • Hold in end position instead of 1-3 seconds, 4-5 seconds and slowly return to starting position.
  • Do not lower the pelvis below the line of diagonal balance, otherwise you will put extra strain on the spine.
  • Combine with another abdominal exercise in a super series.

Make it easier: Choose another plank exercise option.

Abdominal Exercises:#13

Windshield Wipers


Sweeper or pendulum is an exercise for intermediate and advanced fitness enthusiasts.

The exercise allows to exert a strong load on the oblique abdominal muscles, while the "straight abdominal muscles" are activated isotonically throughout the series.

The movement is slow and takes between 3 and 5 seconds to move safely between left-middle-right.

Way of implementation:

  • Lie on your back, place your hands next to your body diagonally to the sides.
  • Straighten your legs vertically in one line: pelvis, knees and ankles. (possible)
  • Tighten your torso and arms to get a solid base.
  • Slowly begin to lower your legs to the left until you feel a slight tension in the oblique abdominal muscles (right).
  • Stop at the desired point and slowly return to the middle to descend in the opposite direction.

Make it harder:

  • Increase the amplitude of the movement by almost touching the floor on both sides (left and right).
  • Perform the exercise slowly and in a controlled manner, trying to feel tension in the abdominal press at all times.
  • Do not rest in any of the three positions of the exercise.

Make it easier by not lifting your legs in the air, but placing them on the floor.

Abdominal Exercises:#14


Up, Up, Down, Down (Elbow Up Push Down or Elbow Push-Up)

“Up, up. down, down ”is a gymnastic and pilates exercise that effectively loads the abdomen and to a lesser extent the chest, shoulders, triceps and middle back.

Way of implementation:

  • The palms and soles of the feet touch the floor with the body in a straight line (push-up position).
  • Lift your right hand off the ground and place your forearm in its place.
  • Do the same with your left hand.
  • Lift the forearm of the right hand and return it to the starting position.
  • Repeat with your left hand and you have already done one repetition.

Make it harder:

  • Perform the exercise quickly and intensely with good control of the entire movement, trying to maintain maximum tension in the abdominal area at all times.

Make it easier: Choose a plank option or the Spider Crawl exercise

Abdominal Exercises:# 15

Superman

Exercise for Tight and  Flat Abdomin : Superman exercise


Superman is not an exercise that will strain the abdominal press or help sculpt a flat stomach - or at least not directly.

After performing a number of abdominal exercises, it is healthy for the muscles in the trained area to relax by stretching.

This is one of the benefits of back flexion (Superman).

The exercise is simple and has a tonic and strengthening character. If you have an injury and can not perform exercises such as deadlifts, rowing, barbell bending and others, Superman exercise is extremely suitable for strengthening and strengthening the muscles needed for these movements.


Way of implementation:

  • Lie on the floor with your arms straight ahead and your legs together.y
  • Rest your fingers on the floor, place your head in a neutral position - facing the floor.
  • Slowly and simultaneously raise your shoulders and knees as far as you can.
  • Hold for 2 to 5 seconds and slowly return to the starting position.
  • Repeat.

Make it easier by holding for only 1-3 seconds and shortening the movement.



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