Having well-sculpted washboard abs can feel like an impossible goal, with numerous products and services claiming to give you tight and chiseled abs in as little as six weeks. From magazines to television, these quick-fix solutions are unfortunately not quite as effective as the advertisements claim.
It all comes down to hard work, but with the right knowledge and approach, getting rock-hard abs is an achievable goal. By taking the time to build your core strength, you can reach your goals and finally get the abs you’ve always wanted.
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Having visible abs and toned abdominal muscles starts in the kitchen. To achieve the body you desire, it’s important to maintain a healthy, low-body-weight diet. To add to that, incorporate a 20-minute workout for abs into your routine to ensure that everyone else notices those stunning results.
Bicycle Crunches
The American Council on Exercise (ACE) conducted a study to determine the most effective form of ab workout. The results? Bicycle crunches. This type of exercise is a perfect way to target all of the abdominal muscles in one session, aiding in creating and defining strong abdominal muscles.
Begin by lying on your back and bringing your legs up towards the ceiling. Place your fingertips behind your ears and engage your core muscles. Lift one shoulder while simultaneously straightening the opposite leg. Now, rotate your body while bringing the other knee up, at the same time touching your elbow to the raised knee. Repeat these movements, alternating each shoulder and leg.
Alternative to the Captain’s Chair Exercise
The captain’s chair is a great way to tone your abs and obliques from the comfort of your own home. To get the most out of this exercise, sit tall with your legs extended and then pull your knees up to your chest before extending your legs and returning to the starting position. Doing this exercise with correct form helps you activate your abdominal muscles and achieve the coveted six-pack.
Sit up on a couch or chair and place both hands behind your head. Engage your core muscles and keep your back straight. Gently bring your knees towards your chest in a controlled motion. You can choose to make this move more challenging by extending the legs. Avoid swinging your legs or arching your back during the exercise.
Crunches with the Help of an Exercise Ball
The ACE List ranks the top exercises for core strengthening, and crunches on a medicine ball score highly. This is a simple variation on traditional crunches, but it engages the core better, more specifically the smaller ab muscles. While standard crunches work both the abs and oblique muscles, performing crunches on a medicine ball offers greater concentration on the abs and more effective results.
Vertical leg Crunches
Mix up your ab routine with the vertical leg crunch; it is comparable to the regular crunch but requires that your legs stay perpendicular to the mat for a more powerful workout. If bringing your legs together while crunching poses a challenge, secure them by crossing your ankles. Since this is a higher-level crunch, you may not be able to raise your upper back off the mat in the beginning, but practice and, eventually, you will be able to.
Toe-touch Planks
Begin by assuming a regular planking position. Then, raise your feet and rest them on a workout stool or box. Once in this plank position, extend one foot out to the side and lower it until your toes touch the ground. Return the foot back to the box and repeat the same movement with the other foot.
Flutter Kicks
Lie on your back on the yoga mat. Engage your core muscles as well as your lower back and buttocks. Gently raise your upper back off the ground. Begin to alternate between raising each leg while keeping them as straight as possible. This exercise focuses on targeting your lower abdominals and hip flexors and is a great way to burn calories.
Long-arm Crunches
For a different twist on the classic crunch, this exercise is great for targeting the smaller ab muscles and lower abs. Start in a lying-down position with your feet placed flat on the ground and your knees bent for support. Stretch your hands up above your head and keep your arms close to your ears, interlinking your fingers.
Engaging your abs, curl your shoulders off the ground. Hold the move for a few moments before returning to your starting position. Find testoprime testosterone booster for shared abs..
Tips:
1. Set a timer for 20 minutes and go through a fast-paced, intense circuit of exercises. Each exercise should be performed for 30 seconds, with 10 seconds of rest in between.
2. When doing the exercises, make sure to focus on your core muscles and keep tension. This will make your body work harder and help you achieve the results you desire.
3. If you feel like you are about to cramp up, stop and take a couple of breaths while still keeping your ab muscles tense. Once recovered, you can continue with the rest of the set.
Get Started
For a strong core and abs, exercise this circuit four times a week, combine it with a healthy, low-calorie diet, and do a little bit of cardio each day. With this combination, you will soon have the physique of your dreams.