The best abs workouts: 8 exercises for mid-body strength

So, there are 3 things we’ll do differently with our abs workout. These “differentiators” will make it far more effective than most bodyweight abs workouts out there. It may also be a good idea to consult with a personal trainer to talk about the right amount of reps and sets for your personal fitness level and goals. For the best results, pair a 30-day ab challenge with a split training workout plan and a high-protein meal plan. Focus on lean protein sources, as protein is essential for muscle repair and growth, which can help define your abdominal muscles.

The captain’s chair leg raise, usually available in most gyms, works the rectus abdominis as well as the obliques. Belly fat can be stubborn, especially the kind that sits on your lower abdomen. There’s more to chiseling out your lower abs than a simple workout—especially since we know that losing fat in one spot doesn’t really exist.

• For an elbow plank with your knees off of the ground, start in a forearm plank position with your elbows directly under your shoulders.
• Raise the top leg slightly while maintaining balance and control.
• Intermediate and advanced enthusiasts should complete each exercise for 30 seconds with 15 seconds rest in between each exercise.
• Mountain climbers utilise both contraction and stabilisation.
• Don’t be surprised if you feel muscles you never knew you had!
• Below are frequently asked questions relating to core exercises.

The Best Ab Workout For Six Pack Abs (Based On Science)

They result from a combination of low body fat and strong core muscles, achieved through targeted training and a clean diet. Learning how to do a plank can be very beneficial for your abs and is mad muscles safe core. “Planks are an isometric core exercise that targets all four abdominal muscles and has many benefits, including better balance, stronger posture, and reduced back pain,” Simpson explains.

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The rarest abs are the 10-pack abs, which only a small percentage of people can develop due to genetics. Most individuals have a six-pack or, in rare cases, an eight-pack, depending on their muscle structure and body composition. Eating more of this macro-nutrient can help you lose weight, cut belly fat and help grow your washboard abs.

Minute No Equipment Ab Workout

So, to make the whole process easier, here are nine ab exercises you can do at home, with no equipment. Pull out a yoga mat and enjoy these exercises for the best abs workout at home. When walking, your abdominals are actively stabilizing your spine.

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Now, the reverse crunch is categorized as a “bottom-up” abs exercise since the hips are brought up towards your shoulders. As a result, it effectively favours the lower abs over the upper abs in terms of activation. If you’re focusing on your abs to build a six-pack, you’ll also need to reduce body fat around your stomach. You can’t spot-target fat, so it’s best to do high-intensity HIIT workouts for fat loss and use the best protein powders for weight loss to promote recovery. Simpson helped develop this eight-move routine to strengthen your abdominal muscles. You can do multiple rounds for an extended ab workout or add them to the end of your usual routine as a core-focused finisher.

Leg and Ab Workout: The Exercises

“Place your forearms on an elevated surface, like your mattress, and keep your feet on the ground.” Once you’ve mastered that modification, you can take on the standard plank. Kessler says that even though the ab exercises in this routine can be done on your bed, and therefore may seem very easy, it’s still important to consider safety. “Before you start any kind of exercise regimen, think safety first. Talk to your doctor before you begin any new routine,” she advises. Complete 3 sets of this exercise with 15 to 30 seconds of rest between sets as you build strength. As your fitness continues to improve, complete 3 sets of this exercise with 15 to 30 seconds of rest between sets.

Day 30: 7-Minute Ab Challenge

If you want to add some spice to your go-to abs circuit or (literally) elevate your at-home core routine, try a bench ab workout. “For many people starting out, doing a plank while being able to maintain a neutral posture is difficult. So, make it easier by using gravity to your advantage,” says Rosales.

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I recommend using a variety of exercises targeting different abdominal muscles (upper, lower, obliques) to avoid overworking specific areas. You can also incorporate full body and abs, as well as arms and abs workouts into your routine. The good news is that the risk of injuring yourself can be reduced by starting with your foundation—the core. Your core muscles—including your abs, glutes, and back and hip muscles—help stabilize and support healthy posture and movement so that your body can handle the other exercises you take on. The stronger you get, the better you’ll feel doing any activity. When you do core exercises or work your abs, you are training the muscles in your abdomen, lower back, pelvis, and hips to work together.

Can You Superset the Leg and Ab Workout?

She caveats this by saying that losing strength and muscle quality is inevitable—you won’t be able to perform at 80 as you did at 20—but don’t let that put you off. I’m a fitness editor and a single mom, currently training for my sixth marathon. Fitting in four training runs a week is enough of a juggle, so when it comes to exercises to support my running, I’m looking for ones that’ll give me a lot of bang for my buck.

“Try breaking up short bursts of physical activity into movement snacks throughout the day,” she says. Create and log your workouts with Hevy and track your progress. ††WELCOME25 promo code valid towards select BODi digital subscriptions (initial term only) in the U.S., U.K.

Dynamic ab exercises performed under control provide sufficient stimulus for growth. Studies show that combining rotation and flexion leads to more balanced core development. Research shows that hanging knee raises produce significantly higher lower abdominal activation compared to crunches. The dead bug is widely supported by research as a low-risk, high-reward core exercise.

Training Specificity: Why Workouts Must Match Your Goals

Time is precious, so this plan is not only effective but also doable within your busy schedule. We’re breaking down why building and maintaining muscle is key to your overall health, performance, and longevity. Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet’s Radar.

Meaning, extend your right elbow and place your right hand on the ground and then do the same with your left elbow and arms. Ensure your hips stay stationary and the pressure is only in your core. Therefore, with just a few days or a week of these effective weight loss diets and then coupled with intermittent fasting as a part of your new lifestyle can help you keep the weight off for good. You’ve probably Googled “how to get a six pack” at least once in your life.

To do this exercise, get on your knees and put your hands down on the floor. Now, shift your knees up off the floor so your knees are in mid-air and your body is supported by your toes and hands only. For more ideas on how to reduce weight, have a look at our rowing for weight loss plan or read through our guide to the best exercise machines to lose weight. Instead, the areas where your body holds fat are largely determined by genetic factors, according to this study in the Diabetologia journal. As for reps, for the walkouts, aim for 5-10 reps. For the reverse crunches and crunches, aim for anywhere between reps. For the Russian twists, you’ll do as many as you can within 1 minute.