By Ab workouts are all the rage within the fitness community due to the extra dedication it demands. For most of us, targeting specific muscles does not turn out to be too bad. This is a miracle as neither spot reduction nor spot muscle building is encouraged.
Gym rats across the globe are well aware of the saying “Abs are made in the kitchen.” Well, it is not entirely wrong- clean diet, good hydration, and hard work are all the ingredients for abs. Abdominal muscles or abs as we call them- are part of the core muscles that contribute to our stability and balance. The pelvis is supported and stabilized, whereas the spine is also stabilized.
Thus, it should be clear that when you try to train your abs, you are also focusing on your core muscles. This also hints at the recent rave around core exercises such as pilates. The everyday activities that we perform, from walking to sitting upright and walking, are all supported by the core muscles.
If you are looking for ab workouts for men or women, irrespective of the gender, anyone can do these workouts.
Why Should You Train Your Abs?
Overall, the purpose of exercising or training at the gym, is to strengthen your muscles to support everyday activities. Apart from the aesthetic aspect of a well-chiseled body, the advantages are numerous. From enhancing balance, stability and posture, exercises also keep diseases at bay.
Ab workouts are a great addition to your gym sesh as they facilitate the increase of strength in the body. Training your abs does not just give you brownie points for the summer- you are able to flaunt your strength when it matters the most!
The stability that you need while performing daily activities such as even bending forward or picking something up. The core muscles help you in almost everything you do!
In addition, it also helps you improve your performance at the gym while you are trying to perform other exercises. These include push ups which are a full-body movement. A joint advantage of exercises and ab workouts is that you avoid injuries while doing any of your hobbies- whether it is swimming, or soccer.
Top 11 Ab Workouts You Must Include In Your Circuit!
This is a list of all top 11, best ab workouts that you must add in the mix!
1. Plank
One of the most basic core workouts, plank is an evergreen exercise. From beginners to trained professionals, everyone has a live-hate relationship with this workout. However, this is a great workout that increases stability and core strength.
Steps:
- Place your hands on the floor, directly under your shoulders,
- Engage your core, buttocks, tucking your tailbone
- Start with holding for thirty seconds- increasing it to as long as you can hold.
It may sound simple, however, the exercise is quite difficult to master.
2. Leg Lift
Part of lower ab workouts, leg lifts are the holy grail of lower ab workouts! The leg lift is the go-to addition to an abs workout circuit.
You simply need a yoga mat, or if you are at the gym, you can lay on the bench and do an upgraded version of leg lifts. You just have to make sure your feet do not touch the ground while completing a set.
Steps:
- Lie on the floor, with your chest towards the ceiling, hinging at the hips
- Slowly lift your legs up till it is raised at a 90-degree angle
- Keep your legs together and lower the legs slowly towards the floor, making sure your back remains flat on the surface at all times.
3. Side Plank
A version of the normal plank, side planks are a great addition to your core workouts.
Steps:
- Lie on your side
- Stack your legs directly on top of each other
- Support yourself with the same arm as the side you are laying on (right arm if starting the exercise on your right side)
- Keep your hips, lower knee on the mat/floor
- Activate your abdominal muscles and lift your hips off the mat
- Keep your knees on the mat while your head is in line with your spine
- Slowly inhale as you lower back to the mat
4. Arms-High Partial Sit Up
A fairly simple exercise, the partial sit up is an effective way to engage your cores and feel that burn in your abdomen. Steps:
- Lie on your back and bend your knees at a 90-degree angle
- Raise your arms straight overhead as you keep them pointed towards up
- Sit halfway up and return to the floor
- Repeat this 10-15 times, or you may start with five times
- Make sure your back is not strained, engage your core while you lift yourself up
5. Barbell Russian Twist
An effective exercise to engage your core- this twist to the normal russian twist really gets your core engaged. Steps:
- Grasp the bar with both hands at the very end
- Stand with your feet placed at shoulder-width
- Swing the bar to your left and pivot your feet as required, then swing to the opposite direction.
- Make sure your core is engaged during the entire exercise
6. Swiss Ball Crunch
Lie on your back with feet spread at shoulder-width on the floor. The lower back must be supported by the swiss ball. Steps:
- Place your hands behind your ears
- Tuck your chin
- Curl your body off the ball, keeping your core engaged
- Slowly lift your body off the ball until you are sitting up
- Repeat the movement for 5-10 times if you are a beginner and 10-15 for two sets, if you are at intermediate level.
7. Flutter Kick
A variation of leg lift, this lower ab workout is a real core burner. Steps:
- Lie on the floor with your back on the mat
- Keep your arms to your sides
- Lift your heels about six inches off the ground and rapidly kick your feet up and down in a scissor-like manner.
Make sure you are engaging your core to feel that burn.
8. Medicine Ball Russian Twist
Steps:
- Start by sitting on the floor with your legs at shoulder-width- or in the top position of a sit up.
- Hold a medicine ball with both hands and extend your arms in front of you.
- Engage your core and twist your body to one side while twisting back to the original position
- Repeat this for alternate sides and keep your core engaged
9. Mountain Climber
Mountain climbers are also part of the exercises that are considered in the gym-basics. If you are a beginner, consider doing the exercise with your hands on the floor. As a variation you may use a medicine ball to balance on. Steps:
- Start at the plank position
- Bing one leg up to your chest and quickly return to the original position
- As the first leg is returning to its original position, raise the opposite knee to repeat it for that leg.
- Keep your core engaged and make sure you are breathing correctly.
- Ask your trainer or someone experienced to check the same
10. Superman
A core workout basic, superman is a great exercise for the core. Steps:
- Lay on the ground with your belly facing downward
- Keep your core engaged as you lift your legs with your arms accompanying the movement
- As you lift your arms and legs, make sure you also focus on your breathing
- Repeat this at least 10-15 times for two sets to feel that burn
11. Supine Dead Bug
Another simple core exercise that gives a solid core-burn. Steps:
- Lay with your back on the ground
- Keep your legs at shoulder-width and raise your arms at the same distance, facing the ceiling
- Take a deep breath in and lift your legs off the ground, maintaining the distance.
- You can hold the position for 10-15 seconds, or can bring in a variation to feel that kick.
- Alternatively move your hands and arms, slowly bringing them closer to the floor, without either touching it.
- Do not let your back arch off the ground or rotate the hips
Follow this tutorial to master this exercise: Supine Core Deadbug
Conclusion
This was all on the ab workouts that do not necessarily require you to go to the gym. Most of these can be done at home without the need for any equipment. These exercises can be done easily by beginners as well as trained professionals to get that little kick after the usual circuit.
The exercises are fairly simple to do, with two precautions that remain consistent between them- one, make sure your core is engaged throughout these exercises and, two, make sure your breathing is synced with the movements. This ensures that the core engagement is correct and you are obtaining the desired effect.
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