We all love having that tight set of abs. Gaining solid looking abs is all a part of fighting the flab and pushing your body to its limit. The results are well worth it and you end up looking great. These exercises will help you get the best results quickly and effectively. You will gain more than just a six pack here, the abs you build will be strong and continuous, they’ll help you fight back pain and boost your flexibility.
The golden rule of ab workout has always been quality over quantity. Pushing out a lot of crunches per day is a waste of time compared to these effective workouts. Slow it all down and focus on each rep. With a concentrated effort and taking your time, you will have those washboard abs in no time. Here are the most effective forms of ab exercise you can use at home.
SPIDERMAN PLANK CRUNCH
The plank is essentially one of the only exercises where you are working out your entire core. You are focusing on the front and back of your abdomen at the same time without any equipment. For this exercise to work, you will start in a traditional plank position with your forearms on the ground and your body in a straight line. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat this by bringing your left knee towards your left elbow. That is one rep done right there. Aim for around 10 of these per workout.
This movement allows you to target all three of your key areas at the same time. It combines a regular crunch with a side-to-side motion that allows you to target your obliques. Then the reverse crunch hits your lower abs. To do this you must lie on your back with your hands behind your head and your legs raised and bent at 90 degrees. Alternate your sides by bringing your right elbow towards your left knee and your left elbow towards your right knee, building up to around 60 seconds. Try and hold the crunch for a count of two on each side to allow for a slower and concentrated movement.
Now here is a simple exercise where you feel safe and supported thanks to your position on the ground. The raising on your legs allows you to work your lower abs and because you are working at an angle it means you are hitting your abs and obliques hard. This exercise is done by lying on your back and holding your legs diagonally so that your body forms an X shape of sorts. Keeping your arms straight, bring your right hand up towards your left foot, then move your left hand towards your right foot. Whilst doing this, lift your head, neck, and shoulders off the ground. That is a single rep right there. Aim to complete around 10 of these reps.
PRONE PLATE SWITCH
Everyone loves a good plank. It strengthens your abs and stabilizes your spine. It also prevents the buildup of lower back pain. It can become a tad dull just waiting in that same position though. The ideal weight to try this with is around 2.5 to 3kg. Place these to the right of you before starting the exercise. Enter the plank position and grab the top plate with your left hand and switch it quickly over to the other side. Repeat this until all the plates are piled up on your left then switch them back. Doing this twice is enough for one set.
This exercise has its roots in skiing, but it is also an effective way of preparing your midsection for many sports which include tennis, baseball, and golf. It trains your abs, lower back, and hips to work in unison as they rotate your body from side to side. The more powerful your rotations are the faster you can swing, meaning you throw harder. Start in your plank position and continue to jump to one side with both feet. Angle your legs so you can land softly then turn your hips during the jump with your knees pointing outwards. The hands must remain in the starting position and then jump back to the other side with the same movement. Always keep your back as straight as possible and aim to complete around 10 reps.
So these are the exercises we believe will be most effective in sculpting your perfect abs. As always, perform them in moderation and never over perform. This will increase the risk of injury which is the last thing you want when you are on a mission to sculpt and bulk.