Your mind is about to be blown by this new concept and approach to ab exercises. These exercises will work on your whole core muscles, not just the abdominal wall muscles. Core muscles are those that connect your shoulder and hips.
In this article, we will introduce 10 best ab exercises bodybuilding. You can try every one of them according to your needs and choose those best for you. It’s gonna take 5 minute abs for each exercises
Before discussing the details of the exercises, we will answer some common questions about ab exercises and fitness in general. We get these exercises a lot from our readers asking about how to lose more belly fat. It is likely you will have the same questions, so, enjoy it.
Which ab exercises focus more on belly fat?
The exercises that can target multiple areas in your body, more than just your abs are the ones that burn more belly fat. Exercises that focus only on abdominal muscles will help it get more defined. To lose belly fat or any body fat, cardio exercises are your fastest road to the six-pack abs.
The cardio exercises term is wide-ranging, but generally, it is any action that can get your heart rate higher. Doing more cardio.
training in your core exercises bodybuilding daily will make you burn belly fat faster. Many studies have shown the effect of cardio on burning more body fat and making the six-pack ab more defined and visible.
On our list, the number #7 exercise “The mountain climber” is a good example of effective cardio exercises. It raises your heart rate burning more belly fat but it also works your ab muscles at the same time.
Any other exercise that has a cardio effect can be good for burning fat and losing weight.
How to tone my abs rapidly?
The most direct way is by regularly exercising your abdominal muscles. Exercising about 2-3 times every week will keep those muscles defined and in good shape for a long time.
Exercises working on abdominal muscles such as planks and abdominal crunches are very effective ones. They help you tighten your abs and get the appearance of a flat stomach. You will find these exercises and others later in this article.
Also you can use a Flex Belt For Better Abs
Ab Flex Belt. Finally, an honest one that you can read and use! Men and women have used this Flex Belt System to tone their abdominal muscles in just 30 minute sessions per day. Flex Belt does this by contracting the core muscles no matter what fitness level you are in. Many claim that no side effects are experienced from its regular use.
there is many pictures show how ab flex belt before and after can affect the abs. ab belt target people who looking for a convenient way to tone, strengthen and firm the abdominal area.
For the best results in a shorter duration, use a full system of cardio, diet, and these ab exercises.
Follow the instructions here and we can help you burn more fat, and achieve the flat stomach dream.
How can women have a toned stomach?
The stomach area can be difficult to lose for both men and women.
It is even more difficult for women to lose fat from the abdomen than men. Women have wider pelvic measures compared to men. Women also have a taller waist, so getting a flat stomach and losing fat are harder tasks for women than men.
These reasons do not make toned abs and visible six packs an impossible dream for women. We mean that it will require more hard work, persistence, and perseverance. Using continuous proper exercise and diet you can surely have a flat toned stomach.
This will need exercises on all your abs and core muscles. You need to properly include recuse abdominis, external and internal obliques, front abs, and other stabilizing muscles as the back.
Exercising more muscles will help you lose more fat and build extra lean muscle mass that will burn more calories for you in general.
What are the best home workout ab exercises?
The best home exercises you can do for your abs are the ones that can target your abdominal muscles without gym supplies.
However, there are a hand-full of exercises that need no equipment at all and will work extensively on your abs. They can be done at home or in any way easily.
For example, abdominal crunches, leg lifts, and planks are very good exercises for home workouts. When you add some of these exercises to your routine, you will work intensely on your abs. Continuous effort will get you to your goals of a six-pack and flat stomach look.
All these exercises are discussed thoroughly in this article.
1. Dead-Bug.
On a Yoga mat, lie on your flat back, pointing both your legs and arms towards the roof.
Engage your abs while taking deep breaths. With exhalations, extend your left arm and lower your left leg. Switch sides alternatively on your legs and arms until a set is finished. Repeat it 12 reps/side.
2. Plank Jack
On your yoga mat, lie down with your face to the ground while extending your legs. Bend your elbows exactly under your shoulders. Clutch your hands while your feet are hip-width away. Keep your elbows shoulder-width away.
Tighten your abs, and extend your toes to raise your body, while fixing your arms on the ground. Your body should be in a straight line including your head and heels. Maintain this position for 30-60 seconds or as long as you can hold it.
Plank Jacks: How To Do Them & Why Your Workout Needs Them
3. Dynamic Plank.
Starting from the ordinary plank position, your body weight should lean on your forearms. Maintain your body in a straight line starting with shoulders to ankles.
Contract your abdominal muscles hard as if someone is going to punch you in the stomach. Raise your body into a higher position by extending and pushing on your arms once every repetition. After then, stop and return to the original position by reversing the movement. This is considered one rep.
4. Russian Twist.
The position here is by sitting on the floor while bending your knees and feet up in the air. Bring your hands together and extend your arms in front of your body. Lean back and make sure the angle between your torso and the floor is at a 45-degree angle.
Hold still for 1-2 seconds, then undo the movement twisting back your body as far as you can to the left. Continue this motion alternatively in both directions for at least 8-12 reps. Go on for 2-3 sets.
5. Bicycle Crunch.
On your yoga mat, lie down flat on the ground. Press your lower back on the ground engaging your core. Elevate your head by putting your hands behind your ear. Make your chest and knee together at an angle of 45-degree.
Elevate your upper spine getting your shoulders off your mat. Take care not to pull from your neck. Start engaging your abs by contracting them, then extend your right leg to make a 45-degree angle with the ground while directing your upper body to the left. Then bring your right elbow to your left knee.
Take care to engage your rib cage as well, do not just move your elbows. Switch sides, then change from side to side every set. Do 10 reps for 3 sets.
6. Cross-Body Toe Touch Crunch
Lie on the ground with your face upwards. Straighten your legs and arms, bending your right knee 45-degrees next to your body.
Contract your core muscles and crunch your abs. Elevate your left leg while getting your right arm in its direction. Tighten your abs to reach your leg toes slowly with your right hand. Hold this position for 2 seconds, and then return slowly to the starting position. This is one rep. Do this for 15 reps and then change sides aiming for 15 reps.
7. Mountain Climber Exercise
Mountain Climber Workout:
To do this exercise, start by getting your body in a complete push-up position, where your hands should be under your shoulders. Align your body in a straight line from your head to toes.
Tighten your abs, then lift one leg while slowly elevating your knee and contract it near your chest. Maintain engaged abs and flat back. Reverse to the starting position then switch sides to the left leg.
Continue changing sides in the described manner repeating for about 30 seconds.
8. Cross-Body Mountain Climbers
To do this exercise, put your body in a pushup position. Make sure your body is forming a straight line starting from head to toes. Tighten your core abs and then elevate your right foot while bringing your knee in the direction of your left shoulder. Then reverse your body to the starting position. Do this for 10 reps.
9. Leg Lifts
Lying in your yoga mat, elevate your legs and extend them directly all over your hips. this train lower ab exercises bodybuilding.
Put your palms on the ground on both sides. Engage your abdominal muscle. Using only your lower abs, lift your hips above the floor to direct them towards your rib cage.
Stop and rest for 2 seconds, then lower your legs and hips down to the floor. This lower ab exercises bodybuilding better to get Do 12 repetitions of this exercise.
10. Crossed Leg Crunch
Lie down on your back with your face up. Put your left ankle on your right knee. Put your hands under your head. Try not to pull on your head and neck, as you do the crunches and make the abdominal muscles do their maximum effort.
While lifting your upper spine, shoulder, head, and neck tighten your abs while you crunch straight to your leg. Stop for 2 seconds, after that lower your body back down to the start. Do this for 15 reps and 2 sets.
Last thoughts
do you have!
This is your ultimate abs workout cheat sheet. You now have a sufficient variety of exercises for your abs to create the perfect routine that will record your amazing muscles.
What is your favorite workout for abdominal muscles from the list?
If you find there’s any value in what I do and want to help. If you have thoughts, comment or just want to connect with a fellow human being get in touch. Sometimes I send a newsletter from the top of a mountain.
