The abs workout focuses on the core muscles of your stomach. The types of abdominal muscles exercises you choose are meant to hit both lower and upper abs. Most people choose their abs training to be long and complicated but the best ab workouts are one that you will have to do over and again. It is also essential to choose the right type of exercise for your abs especially if your goal is obtaining a 6 pack.
An Overview Of Abs Workout
Most ab workouts usually take at most 30 seconds with a resting time in-between of about 5 to 10 seconds. The goal of this circuit is either to go big or go home. This means that you need to work at the highest intensity possible for as many reps without wasting or sacrificing form. Although quality is preferred over quantity, expect to perform at least 15 to 20 reps.
Never be worried about your rep count going below this number despite the couple times you have tried the exercise. There is always some room for improvement. You can always repeat the circuit at least 2 to 3 times if you still have time.
Ab Workouts At Home
The gym offers a lot of equipment that can help you with your abs workout routine. However, you can still workout your abs even while at home. It is one of the most affordable means you can pursue as long as you are committed to the training. Some of the best ab workouts at home include;
A workout that targets your lower abs. Sit on the floor, or on the edge of an exercise bench or chair. Extend your legs in front of you while holding onto the sides with your hand for support.
Pull your knees in towards your chest while keeping your knees together until you cannot go further. Try to maintain the tension on the muscles of your lower abs and then return to the start position. Repeat the movement until set completion.
Sit-ups usually target your upper abs. First, lie flat on your back while bending your knees and legs held under a piece of a heavy furniture. Place your hands on crisscrossed on your chest. Raise your torso while flexing your abdominals until you are almost in a sitting position. Retain the tension on your abs before you lower your torso slowly to the beginning position.
- Leg Raise
The Leg raise targets the lower abs. Start by lying flat on your back while stretching your legs in front. Place your hands on the floor at the sides for support. Raise your legs while flexing your lower abdominals until they are perpendicular to the floor. Retain the tension before lowering your legs to the initial position.
The primary target for the Toe-toucher workout is the upper and lower abs. Sit on the floor with your legs fully stretched. Hold onto the sides of the floor for support. Bring up your legs simultaneously as far as you can while bringing your torso towards them at the same time. Go back to the start position and then repeat the movement until set completion.
The crunch workout targets the upper abs. Lie flat on your back with bent knees. Allow your hands to be crisscrossed on your chest. Raise your torso and shoulders from the ground in a curling movement while holding your back against the floor. Retain the tension exerted on your abs before bringing your torso to the starting position.
- Glute Bridge
Lie on a flat ground while facing up, your knees bent and fee lying flat on the ground. Place your hands on the sides of the floor with your palms facing down. Your head and shoulders should be planted firmly on the ground as you press through feet while squeezing glutes to lift your hips off the floor. It is a healthy exercise that not only boosts your abs strength but also for hip stabilization.
- Windshield Wiper
As you guessed it, this abs exercise imitates the windshield wiper of a vehicle and targets the lower abs. Lie flat on your back and extend your legs while the hands stretched out on the sides – your body will form a T. Raise both legs while holding them together until they are perpendicular to the floor. Lower both legs to the right without lifting your shoulders or head off the mat.
Without losing form, try to go to the ground as close as you can get. Just like a windshield wiper, reverse the movement so that you can lower both legs to your left. Continue to alternate until set completion.
It is a workout that involves both your shoulders and abs. Begin with a high plank position where you place your hands directly under your shoulders. Lift hips into the air and engage core as you jump straight legs forward – At this point, your body should conform to V turned upside-down. If you don’t have that flexibility, keep a slight bend in knees.
When to Work Your Abs
Performing this routine for a minimum of 3 days per week will be plenty for most people. However, an advanced bodybuilder could choose to go about the exercise on a daily basis. Personally, I prefer combining abs and cardio the first thing when I wake up in the morning while I end my sessions in the afternoon with weight training. This is the only way you can spike up your metabolism twice in a day. The abs routine should act as a warm-up for your weight training if you would rather do everything in one session. You can also choose to do it afterward if you intend to perform heavy liftings such as dead-lifts and squats. Lastly, you can perform your cardio.
How to Enhance Your Abb Workout Routine
If you have a lower back injury, you can substitute this exercise with something that does not subject your back to torture. For those who want to add extra mass on their abs and have a healthy back, then you can go about the abb workout routine at least three times in a week. You can also combine with other types of resistance exercises such as the dumbbell or small plate.