Many theories of building abdominal muscles have changed in recent years. Instead of doing multiple crunches on the floor, trainers suggest combining proper diet, cardio and abdominal exercises. Learn more about how to work your abs by trying the exercises below.
Step
Method 1 of 3: Abdominal Exercise Tips
Step 1. Make a plan to do 15 to 20 minutes of abdominal exercises plus other exercises 3 to 4 times a week
Step 2. Focus on the deep abs muscles, such as the transverse abdominis, rectus abdominis and internal/external oblique
Doing exercises that work the hip base is a good start to control the abdominal exercises that people often skip.
Step 3. Work your abs until they can't be trained anymore
Like strength training with weights, the best way to build muscle is to work it hard enough that it has to be rebuilt at rest.
Step 4. Choose standing abs exercises over supine exercises on the floor
If you have limited time to train, remember that standing exercises work your entire stomach, not just your upper muscles.
Step 5. Add weight to the crunch
When doing abs exercises on the floor, hold 2 to 5 kg of weight. Your body should try harder to keep your shoulders on the floor.
Step 6. Breathe properly
Inhale on the easy part, exhale on the heavy part. It will also keep your abs contracting.
Step 7. Lift your abs up
To build abs, you have to lift the inner and outer muscles of your stomach.
As you perform each exercise, imagine your abdominal muscles rising upwards. Check your abs once in a while and try to make your tummy look thinner when you do
Step 8. Warm up 5 minutes of cardio before practicing the abs
You need to loosen your lower back to minimize the stress. Back and abdominal muscles are closely related, and a good abs workout will strengthen your back as well.
Step 9. Keep the distance between your chin and chest
Don't look down all the time, or you'll strain your neck. Start with your abs, not your chin.
Step 10. Move slowly with each movement
Taking 2 to 5 seconds for each exercise will help you build your muscles. People mostly use a lot of momentum to complete abs exercises
Method 2 of 3: Best Abs Workout
Step 1. Do planks
Get into a push-up position, with your feet hip-width apart and your hands shoulder-width apart. Look slightly forward at the floor as you hold this position.
- Set up a timer. Start by holding 15 seconds in 2 sets and resting between each set. Keep practicing until you can do 1 minute 2 sets. Don't hold your breath. Focus on controlled breathing as you do it.
- The plank is one of the best abdominal exercises you can do, as it requires a lot of force on the stomach to stay still.
Step 2. Do a side plank
Do a push up position. Rotate your body until your body weight is held by your left hand and left foot.
Keep your form straight and hips up, just like when doing a plank. Hold 15 to 60 seconds. The side plank targets the obliques and abs very well
Step 3. Do squats
Hold light weights. Stand with your feet shoulder-width apart and sit like you would sit in a chair.
Make sure your knees don't move forward beyond your toes. Shut up and get back up. Squats work the pillar muscles such as the quads, hamstrings, buttocks, hips, back and abdominals
Step 4. Perform standing crunches
Do a squat position, with your hands behind your head and in a crunch position. Squats, and as you stand, bring your knees closer to your elbows.
Make sure your abs always feel tight when exercising. Keep your elbows next to your head and rotate them to approach your knees with your elbows. Your knees and elbows don't need to touch, but the main movement in this exercise comes from your stomach. Repeat 10 to 20 times
Step 5. Do bicycle crunches
Lie on the floor with your knees at 90 degrees up. Lift your abs until your shoulders don't touch the floor.
Keep your hands bent behind your head in a crunch position. Extend your right leg as you twist. Try to touch your right elbow with your left knee. Return to the starting position and extend your left leg as you rotate your left elbow to touch your right knee. Repeat 10 times on both sides
Step 6. Perform lower leg lifts
Position your hands behind your head as in a crunch position. Keep your legs straight, as if you were trying to walk on a ceiling.
Lower your legs as far as you can without straining your abs. Tighten your stomach to bring your legs back to their original position. When done correctly, this exercise works your transverse abdominis, the deep muscle that wraps around your stomach with your back. Repeat 12 to 20 times
Step 7. Try another variation of the exercise every 2 weeks
There are many variations on planks, squats, standing crunches and lower abdominal crunches that can build your muscles in different ways.
Step 8. Try a pilates class or a barre class
If you're bored with your abs workout and want to try new things, a Pilates class or barre class is a good way to find out. Since most of the exercises focus on the abs, these classes build abs quickly.
Method 3 of 3: Lifestyle Changes
Step 1. Do high intensity interval training
Cardio exercise 3 to 5 times per week for more than 30 minutes is very important to burn fat on your stomach. Your stomach will not look shaped without burning the fat that is in your body first.
Step 2. Do strength training 3 times a week
You will burn body fat faster if you do 30 minutes of exercise with free weights (barbells and dumbbells) or weight machines 3 times a week.
Make sure your abs are tightened during weight lifting sessions. In addition, strength training usually requires you to hold your stomach in a still position when you do it, so you'll build your abs even faster
Step 3. Take care of your food
Many trainers believe that “abs are made in the kitchen”. Make your meals with a combination of whole grains, and protein.
If you have a thick layer of fat between your abs and your outer skin, you may need to reduce the number of calories you eat plus exercise. Reduce your calories by 15 to 25 percent by 11 weeks. Then, go on a diet with the calories you need to maintain your new weight
Step 4. Get enough sleep
People who are sleep deprived usually have excess fat on their belly. This could be because your body is not resting and can't handle stress hormones.
Step 5. Reduce stress in your life
When you are stressed, your body releases hormones that make your body store fat in your belly.
Warning
Be aware that abdominal exercises can put pressure on your lower back. Stop exercising if there are signs of pain in your lower back. Focus on keeping your back strong. Take a pilates class to learn better ways to build your lower back muscles
What You Need
- Warming up
- standing abs workout
- Free weights
- Planks
- Squats
- Bicycle crunches
- Pilates class
- Cardio workout
- Strength training
- Sleep
- Healthy diet
- Stress reduction
