Achieving well-defined abs is the dream of every fitness enthusiast. Abs are the part that determines your fitness level. Having a properly visible set of abs means you have a very low-fat percentage, which means you are in very good condition with your physique.
Well-defined abs are often seen as the ultimate hallmark of a strong and fit physique. It maintains the looks and harmony of the human body.
The abdominals (abs) consist of several muscle groups such as rectus abdominis, transverse abdominis, and obliques. These muscle groups play a crucial role in stabilizing the core, supporting a good posture, and facilitating body movements such as twisting, bending, and standing upright.
Here are the Best Exercises for Abs
Read till the end.
Crunches
The Abdominal Crunches (in short Crunches). Crunches have long been a staple exercise in fitness routines, renowned for their effectiveness in targeting the abdominal muscles. They primarily engage the rectus abdominis, the muscle which is responsible for flexing the spine. This targeted engagement helps to develop core strength, which is crucial for overall stability and posture.
Way to perform Crunches:
- Choose a flat surface, lie on your back over there with your lower back contacting the surface, and bend your knee as shown in the reference image above.
- Place your hand on your thigh or if you want to go a little advance you can place your hand behind your neck.
- Now next step is lifting your shoulders and completing your upper body with your lower body still contacting on the surface.
- And then come back to your starting position where you started.
- Now repeat the process as much as you can.
Remember: Always keep your respiratory system active, which means don’t stop breathing while performing this exercise.
Russian Twists
One of the best exercises for Obliques (side muscles of abs) and core. Russian Twist, this exercise is particularly developed to train abs and strengthen the core. One of the best because of its interaction with muscles, the range of motion, and the activation. If you are looking for abs workout at home you can perform this exercise barehanded but if you want to extend and go further advance you can add weight by holding a weight plate of a weighted ball.
The type of weight is totally subjective you can choose whatever you like but using weight is essential if you want to get better results.
Way to perform Russian Twists:
- First, sit on a flat surface with your legs pointing forward.
- Next, raise your legs higher from the surface with your hip contacting to the surface.
- Your entire body weight should be on your Glutes (hips muscles).
- Now take your hands from the surface and join them as shown in the reference image above.
- The next step is, to twist your upper body without disbalancing the body, in the meantime your legs should be in the air.
- Do twisting movements from left to right.
Remember: In the initial phase your balance can be tumbled, don’t worry it is the part of process with time it will be fine.
Med Ball V-ups (Medicine Ball V-ups)
Med ball v-sit ups also known as Jack Knives are one of the best abdominal exercises of all time. This exercise is challenging and master of burning core fat, which means good visibility of abs. It triggers both the rectus abdominis and your transverse abdominis. This abs workout at home can be made more challenging by holding any weighted thing like a medicine ball, weight plates, or lightweight dumbbell.
The main purpose of performing this exercise is, to target directly the core (abs) muscles. It includes movements that put tension on the abs muscles.
Way to perform Med ball V-ups:
- Get a nice flat surface and lie on the surface with your back contacting the surface your legs should be pointing straight close to each other.
- Choose a weight that suits you (usually a medicine ball is recommended), hold the weight with your hand, and move it across your head.
- The next step is, to lift your entire legs and your hand together with your lower back contacting to the surface and try to make contact both of them, the posture should you made should look like the ‘V’ letter as shown in the reference image.
- After contacting both your hands and legs next bring them down to the surface.
- Repeat this process.
Remember: Medicine ball V-up exercise takes little time to master at home so be consistent and remember it is a process and you can master this, there is nothing impossible.
Ab Wheel Rollout
Another great and challenging ab workout, this is modern-day abs workout, triggers directly the core muscles which are abs. In the beginning, this exercise used to be done with a barbell now ab wheels are a great handy option and. The best thing about the ab wheel is that it trains something called “anti-extension.”
This exercise trains your abs continuously because you first extend your body then you have to get to your starting position again, so, during the complete movement your abs muscles keep under tension.
Way to perform Ab Wheel Rollout:
- First, you need to get a tool called an ab roller, it is not that expensive and would be a great investment for your health and body.
- Second, after getting the roller next step is, you have to find an even and flat surface, get into the Knee-down position place the roller on the surface.
- Third, after placing the roller on the surface next you have to fully extend your body while keeping your hands straight and pointing forward.
- Repeat this process as much as you can.
Remember: Don’t go too fast, otherwise you’ll end up injuring yourself badly. One more thing, look at the bottom while performing this ab workout this way you won’t get neck pain.
Leg Raises
Leg Raises are a classic and fundamental exercise that easily can be done at home for abdominal muscles. It is often used in ‘Calisthenic.’ Engage the core muscles, especially the rectus abdominis (both upper and lower). This is a very good exercise because it doesn’t require any extra equipment to perform and it has very good activation.
If you perform this exercise with proper form and body movement, this exercise is enough to do 50% of your job. But it is recommended to do with others exercise rather than only perform this exercise.
Leg raises can be performed in various ways, from lying flat on the floor to using an incline bench or hanging from a bar. The hanging variation is considered the most advanced, requiring much strength and experience.
Way to perform ab Leg Raises:
- Choose a flat surface and lie down flat on your back, legs pointing forward and hands resting on floor with palms down.
- Next step, slowly raise your both legs towards the ceiling keeping your legs together, and make a 90-degree angle with your body as you can see in the reference image.
- After this slowly lower your legs.
- Repeat this.
Remember: Breathing is very crucial in this kind of ab workout. Breathing will keep your heart active, and if your heart gets stuck, rest you’ll know.