Trim your waistline, and sculpt toned abs. If you want to lose inches and weight in your core, try the exercises we prepared for you.
If you want a flat tummy with a little more definition, or if you are looking to have a six-pack, there are 10 compound exercises to achieve your desired goal.
We have prepared a set of exercises to start seeing results, so get ready to learn the best way to washboard abs.
Lie on the floor, press your back flat into the floor and lift your legs up to around a 45-degree angle. Lower them slowly. Do 3 sets of 20 repetitions. As you get stronger, use a dumbbell in-between your ankles to progress your training.
Sit down on the floor and bring your knees up to elevate your legs. Join your hands and move them together from side to side. This exercise also helps you with balance. Once you have mastered this movement with control, start using weights holding them with both hands.
Scissors: Lie down on your mat and raise both legs to the ceiling. Flex your feet and lift your head and shoulders. Grab one leg with both hands as you lower the other straight and with control and do not let it touch the floor. Do 3 series of 10 repetitions (5 on each leg).
Lie on the floor, bring your arms and feet up at the same time to touch your feet, while your legs remain straight and strong. Then lower them carefully back down. Do 3 sets of 10 repetitions. To add some weight, use a dumbbell above your head.
Knees to chest
Lie on the floor and while touching the floor next to your hips with your hands, raise your head a little. Then bring your knees up raising your hips a little so that your knees are close to your chest (if you need to support your lower back with your hands). Then lower your legs keeping them bent or touch the floor. Do 3 sets of 15 repetitions. If you want to upgrade it, grip a dumbbell with your ankles.
Start in a dead hang with your legs straight and knees and ankles together. Raise your legs keeping them together and then lower them back down with control. Do 10 repetitions and then rest and repeat 3 times.
Then start again in a dead hang with your legs straight and together. Now twist your knees together to one side, go back to the middle and twist them to the other side. Do 3 sets of 5 repetitions on each side.
Lie on your back on the floor and lift your head and shoulders. Then grab one knee and bring it to your chest with both hands, then switch legs. Do 3 series of 10 repetitions (5 on each leg).
Stretch with both legs
Lie on your back and raise your head and shoulders. Raise your arms behind your ears and stretch your legs up together at the same time. Then bend your knees to your chest and touch your ankles as you circle your arms. Do 3 series of 8 repetitions.
How to do a Perfect Plank. The plank is a classic. Plus, you don’t need any equipment, and you use your abs, shoulders, arms, glutes and back.
Lie on the mat and place your hands directly beneath your shoulders. Place your legs straight and hip-distance apart. Then, pull your abs in toward your spine and to add stability squeeze your glutes. Start trying to hold for 15 seconds, and increase by seconds every day.
Remember to be constant and patient with your body. You will gradually increase your strength until you can hold your plank position for a minute.
Variations on the Plank
Forearm plank: this is a more challenging variation of the classic plank. To achieve it, bend your elbows below your shoulders and place your forearms on the floor and fist your hands. Then pull up your abs and create a straight line with your spine. Try to hold this position for 30 seconds.
Plank with one Arm Extended
Start in your forearm position and release one arm and extend it straight in front of you. Hold this position for 30 seconds and then alternate your arms and repeat.
Plank with one Leg Extended
Start in your forearm plank position and lift one leg up but keep it straight to engage your glutes and back muscles more. To help your stability tighten your abs more. Hold this position for 15 seconds and then lower the leg and do it with the other.
You can also try combining arm and leg extensions. In this position, extend one arm and the opposite leg and then alternate.
On one side, place your elbow below your shoulder and your forearm on the floor perpendicular to your body. Place your feet together, contracting your abs, lift your hips up to make a diagonal line from your feet to your shoulders. Hold it for 30 seconds and switch sides.
To stretch those abs, try the following exercises:
- Cobra position: lie down on your stomach and press your palms, hips and legs into the floor and raise your head up. Push your upper body upward and hold it for 20 seconds. Repeat this 3 or 4 times.
- Cat-cow position: get on your hands and knees. Tuck your head down and arch your back up. Then as you lower your back down extend your neck up holding for 20 seconds. Repeat this 3 or 4 times.
Now that you have read all these amazing tips, try them at home, (at your own pace, of course) and enjoy all the benefits of getting in shape!
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