Focusing your training on the abs can often feel like an exercise in frustration. Any core exercise that’s working the musculature of the shoulders, hips, and midsection will improve your abs.First off all, let’s acknowledge a hard truth: Not all six-packs are created equal.
Exercise, I would add is strength training to the persons workout routine. Strength training has many benefits that include building muscle and weight loss. Lifting weights is one of the best exercises you can do to get stronger and build muscle. It’s a must if the individual wants that ripped look.
What is the most important for you ? actually everything if you are beginner so you need abs , ab exercise is as part of daily exercise routine because if you have not abs buddy! Girls gonna ditch you , It just joke a part but Abs is important bringing your personality up.
Some guys need to work their belly to exhaustion before they can carve out abs, while other dudes seem to get theirs to pop without a single sit-up. There are few ab exercises which will help you with good results.Ab exercise which we are going to show you, Try two sets of each movement, resting for 30 seconds between each set.
1. Cat / Cow
We believe it is good because of it’s simplicity. However, it is often performed incorrectly, which significantly diminishes it’s effectiveness. And this is familiar two-part yoga move improves flexibility to the lumbar and cervical spine while strengthening the abs, and provides a reminder of how you should breathe during abdominal movement.
The purpose of Cat/Cow is to mobilize the spine and pelvis & retrain spinal movement patterns. Now if you don’t know how to do so we are here to help you.
The most important movement or a thing to grasp initially with this that we find most people have the hardest time to do is actually where the movement originates. This is one of best ab exercise.
Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into “cow” position. Lift your chin and chest, and gaze forward. For “cat,” exhale as you draw your bellybutton to your spine and round your back toward the ceiling like a cat. Try 2 sets of 10/12 reps.
Crunches are one of the most common ab exercises.Lie flat on your back with your feet flat on the ground. Placing your hands on the on either side of your head and start rolling your elbows from the floor while pushing the small of your back down in the floor to better isolate your abdominal muscles.
Continuing to push down with your lower back and keeping it on the floor, contract your abdominal, rising your shoulders from the floor in a slow and controlled movement. This is one of best ab exercise. As you reach the position make your abdominal hard and keep the contraction for a second, then come down slowly to the initial position while inhaling.
3. Flutter Kick
Flutter kick is just a easy exercise as usually what you want guys, but we are not going to give you rest. Its very important exercise for your lower abs and it helps you make it very stronger abs. Ab exercise, If you have a weighty body than it will be best for you.
Lie on your back with legs straight and arms extend out at your sides. Lift your heels about 6 inches off the floor and rapidly kick your feet up and down in a quick, scissor-like motion.
4. Hanging Leg Raise
This challenges you to raise your entire lower body with your abs and hip flexors while bracing your upper body with your arms and upper back.Use a pull up bar or likewise for this exercise.Hang from a pull-up bar with hands outside shoulder width and palms facing away from you.
While keeping your legs straight, and raise your feet toward your shoulders, pausing when your thighs reach your chest.To scale the move down, try bending your knees as you raise them.This is one of light ab exercise. Do this move first or second in your routine for 3 sets of 10-15 reps.
5. Front Squats
Yes for this ab exercise you all need a barbell. Set a barbell on a power rack at about shoulder height.And those who don’t have a power rack, you can clean it to your shoulders.Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor.
When removing the bar from the rack, it should rest on your fingertips only if your elbows remain in place and you can balance the bar. When you step back, turn your toes out slightly and keep your feet shoulder-width apart. Do this move 3 sets of 15/20 reps.
6. Ball Pike
Get into push up position with your toes on the stability ball.and bend your hips While bending your hips, roll the ball toward you. Then, roll the ball backward until your body becomes straight again. Next, you’re going to roll the ball up your legs until your body creates a straight line while your arms are extended over your head, but they’re still touching the floor. Shoot for 2-3 sets of 8-12 reps.
7. Knee Tuck
For this ab exercise, you’re going to sit on a bench or chair.Sit on a bench and squeeze the medicine ball between your feet. Elevate and extend your legs so they’re out in front of you while simultaneously extending your torso until your body begins forming a straight line. Hold on to the bench for support.
Crunch your torso forward and bring your knees to your chest. You do this ab exercise without medicine ball with your trainer’s permission. This is one of easy ab exercise.
The plank is an isometric hold that really focuses on the core. This movement is a mid-tier activator of both the rectus abdominal and obliques. For this exercise Get into push up position and bend your elbows to lower your forearms to the floor. Hold the position with abs braced. This is one of tough ab exercise.
This great exercise help you to develop core strength and flexibility.You can do these last on ab day, but you can also do them at home just about any time you want.do this ab exercise 3-5 sets of 60 seconds in whatever variation is toughest for you should get you shaking!
9. Barbell back squat
In this exercise you need only a barbell rod, and you can do it easily it will hit on your belly and abs area. It helps you to get a best abs structure. With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders.
(This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your gluts back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.
10. Dumbbell side bend
Dumbbell side bend is for your belly side fat. it just target on your side fat and burn it very softly. It is just amazing exercise i hope you guys will enjoy and do not forget to share your enjoyment in comment box. Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso.
Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.
It is very important to stretch your muscles before and after you workout. For people who workout in the morning it is a must that you stretch your muscles. This will prevent injury and aid in muscle growth. Always think safety first and your body will reward you.
Please make sure you do not overwork your body. Make sure that you get plenty of rest when starting an exercise routine. If you feel severe pain or muscle soreness, stop exercising and rest. If the pain does not go away ice the problem area and call the doctor. You know your body better than anyone. Take care of it.
Exercising is the best thing you can do for your body. Follow the tips and ab exercise in this article to get the most out of the exercises you are doing.