Hello welcome to another blog. I wish you guys doing well and Exercise well to stay healthy. Today we will discuss about BEST ABBS EXERCISES, ABBS EXERCISES, ABBS WORKOUTS. LET'S START THE BLOG.
Abbs Exercises
Working toward a six-pack is cool, but there are so many more reasons to target your core. Yep, that's right your core, abs also a part of core.A strong core does a lot more than just look good. It protects all your organs, contributes to good posture by supporting your spine, and allows you to move in all kinds of directions, which is helpful when you need to bend over or jump up reach something.
The goal of core training is definitely not to develop muscle hypertrophy but to improve functional predispositions of physical activity. This particularly involves improving intermuscular coordination or synchronization of participating muscles.
Note : These exercises easy to do and any one can do at home or gym( both man and woman).
Top 10 Best Abbs Exercises
Check below to get the full idea of top 10 Best Abbs Exercises which are easy to do and effective.
- 1. Incline Bench Sit-ups
- 2. Crunches
- 3. Leg raises
- 4. Flat Bench Lying Leg raises
- 5. Seated Jackknife
- 6. Twisting Hip Raise
- 7. Hanging Leg raises
- 8. Russian Twist
- 9. Plank
- 10. Side bridge
1. Incline Bench Sit-ups :
Muscle - Rectus Abdominal
Step 1 - Lie Back on the decline bench. Position hands overhead. Knees are bent.
Step 2 - Raise your upper body upward while keeping your lower back on bench. Hold for one second. Return to the starting position.
2. Crunches :
Muscle - Rectus Abdominal
Step 1 - While lying on your back, straighten your legs, raise your hills an inch off the floor and place your hands by your side.
Step 2 - Keeping your arms parallel to the floor, lift your torso and legs so they forms a e. As you Raise yourself, bend your knees and pull them up towards your chest.
3. Leg raises :
Muscle - Rectus Abdominal
Step 1 - Lie down on the floor. Extend your legs straight. Position your hands behind your head.
Step 2 - Raise your upper body upward. Hold for one second. Return to the starting position.
4. Flat Bench Lying Leg raises :
Muscle : Rectus Abdominal
Step 1 - Lie on a bench with legs extended straight, and hold on to the top of the bench.
Step 2 - Raise your legs straight up, slightly lifting your lower back off the bench.
Step 3 - Hold for few seconds, then lower your legs back down to the Start position. Keep your legs straight throughout the motion.
5. Seated Jackknife :
Muscle : Rectus Abdominal
Step 1 - Sit on the side of the bench. Hold onto the side of the bench with both hands with shoulder width. Lie back and raise your legs until you reach a position of balance.
Step 2 - Bend your knees towards your upper body. At the same time, move upper body forward to maintain position of balance. Return to starting position.
6. Twisting Hip Raise :
Muscle : Rectus Abdominal
Step 1 - Lie on your back with your legs extended straight. Tuck your hands in underneath your sides to help provide stability.
Step 2 - Keep your legs together as you slowly raise both legs up until your hills are straight up.
Step 3 - Pause, then slowly lower your legs back down but stop before the weight touches the floor. Focus on using your abdominal muscles to complete the movement.
7. Hanging Leg raises :
Muscle - Rectus Abdominal
Step 1 - While holding on to a chin-up bar raising an overhand grip, hang with your knees bent slightly.
Step 2 - Pull your hips up as your curl inward toward your chest using the muscles of lower abs. Life you knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower abdominal muscles, and return to the position you begun with.
8. Russian Twist :
Muscle - Oblique
Step 1 - Sit down with your feet flat and knees bent. Grasp a weighted with both hands. Lean back slightly as you fully extended your arms straight infront of you.
Step 2 - Twist your torso in one direction. Hold for one second.
Step 3 - Return to starting position. Twist your torso in other direction. Hold for one second. Return to starting position.
9. Plank :
Muscle - Rectus Abdominal
Step 1 - Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
Step 2 - Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
Step 3 - Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
Step 4 - Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
10. Side bridge :
Muscle - Oblique
Step 1 - Lie on your side. Make sure one leg is on top of the other. Position the forearm on the floor perpendicular to your body.
Step 2 - Use your forearm to lift your upper body off the ground. The other arm is placed on the side of your body. Your body should be straight. Only your forearm and the side of your foot should be touching the floor. Hold this position.
Important : You should choose 3 to 5 Exercises from above and do it in 3- 5 sets, in each set repetition should be 20-30. So you can get results in few months. You should do abbs Exercises in once in two days.
Some important questions :
Q. What Exercises is best for abs?
A - All the above Exercises are best for abs Exercises. Consider any 3 or 5 and start from today.
Q. What should I eat for abs Exercises?
A - •Whole grains. Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you're looking to get abs.
•Nuts and seeds. Nuts and seeds provide the perfect balance of fiber, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.
•Legumes.
•Tea.
Q. Can I train abs every day?
A - No, you can do it once in two days. One day is working day and another is rest day.
Q. Do abs need rest days?
A - Like all muscles abs muscles also need rest.
Q. How do you get abs first?
A - Doing the given Exercises and maintain your diet to get better results.
Final verdict
Follow these exercises with a diet plan and you can also get results in few times. Just repeat those in regular intervals. But Atmost diet Is also a factor which effective your body. So try to eat given diets for better results.
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