Best Exercises To Get The Perfect Abs
Flexing your spine regularly over a period of time won’t assure the perfect abs but is sure worst for your abs. Some exercises are more effective than others while some should be avoided. Diet and letting the muscles recover is half the struggle and rest is exercise and other little things. Perfect abs are something almost all of us adore but they don’t appear overnight and no shortcut. In fact, months of hard work when done right combined with other things yield toned abs. Removing the fat layer on your stomach is not as easy as you might think.
If you put all the effort into it, you’ll see the fruits of your hard work otherwise there will be no abs, assuming diet, exercise, workout clothes, sleep and everything else is just as it should be. Doing the right workout is very important otherwise you would just be wasting the effort and time. In addition, you must hit the gym at least four times a week. The following are some of the best exercises that will get you the perfect abs.
Seated leg tucks
Focusing on the upper and lower abdomen this exercise is simple. All you have to do is sit on a bench or stool or whatever is available, just try not to rest your back on the backrest. Get your back a little inclined backward curled and firm, bend the knees like you are tucking them in. Raise the legs to your head slowly, try to hold it for some time there and then get back in the initial position.
Hanging leg raise
Hanging up straight from and keeping your feet together raise the legs to chest slowly as high as possible when they are high enough to hold it there squeezing the abdomen. Now go back to the initial position slowly and repeat. This is one of the best exercises to gain abs.
Wheel for abs
Wheel roller for abs is a classic workout that is tougher than it seems. The abs don’t move in this exercise but they have to be firm and work harder in order to keep the body up from the ground. In just a few seconds you will feel like working an eternity on the abs. The exercise is simple, get yourself in the position of thinking you’ll be playing horse with a baby. Now hold the wheel roller in your hands keeping the roller in the center of the body. Slowly roll forward extending the arm forward, try not to fall and as soon as you feel like falling or collapsing stop and move backward in the beginning position; and repeat. Tired and bored with exercises and no abs. Learn how to enjoy exercise and just keep on working out on the abs, eventually, you will see them.
You won’t see many people doing pall-of press but this exercise is really beneficial.it strengthens your shoulders while working on your abs. Attach a D-handle to cross cable machine and adjust the height bringing it parallel to the chest. Standing a few steps with the shoulder side facing the machine now pull the handle holding it with the hand closest to the machine. Bring the hand straight out the front of the chest, hold and slowly return it to the chest. Don’t move your torso at all.
If you like to lie down then this workout has something you love. However, the exercise is challenging focusing on the core and torso. Plus, it is pretty simple to do but not as easy as you might be thinking. Just lie down on the ground flat and keep the hands by your hip bone. Now start raising your legs straight up making a 90-degree angle and keeping the back flat. Now swing the legs like a pendulum slowly towards the right and left trying to keep the legs as straight as possible. Hold the position on each side and then move to the other side. Think of your legs like a pendulum keep them swinging.
Crunch machine for abs
Now you can include a machine in your workout. Crunch machine for abs is one of the crucial workouts for abs however, it does not help stabilize the deep abdominal muscles. If not done right you might be just playing around wasting time which could have been utilized working out on abs.
Swiss ball crunch
This can be called a modified or modern form of normal crunches and are pretty simple too. Lie on your back on a swiss ball and bend the knees making a 90-degree angle and feet firmly on the ground. Place the fingers and put them behind the head supporting it. Now crunch the torso bringing the head up and towards your knees without getting up form the ball. Get back and repeat this. Keep a positive mindset and don’t give up on getting abs is not easy, it requires patience. Talk to the trainer, consult your diet, and see if everything is right.
Cable crunch is one of my personal favorite exercises. It works great on upper and lower abdominal muscles working towards great toned abs. This is pretty simple and effective. Just attach a rope to the overhead pulley of a cross cable machine. Holding the ends of the rope in your hands on both sides of your head and keep them still there. Sit on the ground facing the machine and now bow on the ground keeping rope with the head. Hold the bowing position and move back up slowly now repeat. Try to squeeze the abs as you bow down.
Exercise ball pull-in
This is also a good workout for abs and it focuses on the lower abs’ muscles. Get in a push-up position and the difference would be this time you have a medicine or swiss ball under the feet to raise them up. This makes an incline push up position, but we are not doing push-ups here. Now you have to tuck the knees in bringing them close to the face or chest, whatever while squeezing the abs. As the knees would be tucking in the ball will also come forward. Hold the squeezed position for some time and get back to the initial position and repeat.
Medicine ball slam
Are you frustrated by now, oh you are not, good? But if you are then this exercise can help with it and get your abs back. Pick up a medicine ball or swiss ball. Holding it from the sides bring it up above your head while the torso is straight and firm. Bend a little, make the back arched and squeeze the abdomen while throwing the ball down. Remember to protect your face if you are throwing it with too much force. Elsewise it could make you angrier. Pick it up and start from the beginning position and repeat until either you get abs or all the frustration is spilled out. Just make sure the abs are being worked on. Let your body breathe and sweat to evaporate because it is what is burning the fat. Wearing breathable tank tops or T-shirts will help, if taking the shirt off is allowed and you feel comfortable doing so.
Lie down leg raise
This one exercise does not seem often but can sure help with the ab game. Just lie down flat on some bench or even your bed. Keep the back flat and legs straight in front. Hold the bench, or not if you can do that, for support and start raising the legs up squeezing the abdomen. This time your back will be lifted up a little try to maintain the control. Get back and repeat from the initial position.
Lying on the ground keeping the body flat and hands by your side, you have to raise the legs and head at the same time trying to touch the toes with your hands. Just try not to fall back or sideways. Put the hands on the ground to support yourself. Flex the abdomen as you raise the body.
Hold the barbell in the middle of your chest with its one end on the ground. You can either use the landmine attachment or put the barbell on a towel so the floor is not ruined. Rotate the barbell on one side and then to the other but your arms should be straight. Rotate the torso a little where required. Do it slowly. Try to squeeze the abdomen as you move.