Looking for a reason to get killer toned abs? All thanks to summers, building and then flaunting your flawless physic won’t get any better.
I know chilled beer, long swimming sessions, flying kites, and sunbathing on the beach are the few things that crossed your mind the minute you thought about summers.
However, with the intensifying heat, we have got you some exercises that will also intensify your workouts just to get your belly in the right shape which you were planning to get for a while now.
I know you are imagining your crunching sessions on your abs’ day but I have got a surprise for you. The quickest way to get a flat stomach is not by doing hundreds of churches within a single day.
Instead, the crucial thing is training your abdominal muscles that wrap your midsection (Transversus Abdominis) this is your internal shapewear showcasing your entire appearance.
Transversus Abdominis acts like a girdle in to give your body the shape you are looking to get which can be baseless without the right training that gives your lower abs flatter and sleeker look.
Before you start, do cover all these: –
- Keep a check on your body posture while lying, sitting, standing, or even while you are deadlifting small things like equalizing your weight balance and slouching plays a huge role.
- In order to activate your Transversus Abdominis, it is very important that you have contracted your pelvic floor. While you are urinating especially the time when you hold at such times you need to gently pull your pelvic floor muscles.
- Equipments: Your towel, gloves, mat and your dumbbells
- Warm-ups: Everyone has a unique way of warming up just like our own selves, however, the fastest way to warm every single nerve is by marching at a single place for about to 4 minutes or even a brisk walk for the same time can do.
- Repetition: For starters do two sets each followed by an addition of another set to the workout. This simply means that you should be able to do two to three sets of at least three moves for 8 to10 minutes.
The starting point of your race
Getting abs requires you to be more disciplined and more attentive than just performing a few sets of crunches in your workouts. As far as your abs are concerned you must have routined workouts say every alternative day.
It is imperative that you are performing abs’ workout 3 times a week. Crunches, however, are the starting point of your race to get you a flat belly. The most essential factor for building abs is the rectus abdominal, this basically is the visible muscles on your toned stomach called abs.
Finally, the wait is over, people looking to shed their bellies and convert them into abs can start from the following exercises: –
Upper abs workout
Lying down on the floor or a bench just bend your knees and sit up towards your knees and lie back on the bench/ floor. Do these 15 to 20 times at least 5 sets in the start. This will constraint the upper abs of your stomach that will not only get toned just the way you wanted it to but will also help you develop core strength in you.
Just add a dumbbell to your crunches. Lie on the floor or on a bench and place your hands on your chest holding a dumbbell or a plate and sit up towards your knees and then lie down. Do this 10 to 12 times and rest for 10 seconds in between. Perform this exercise 4 to 5 times for starters. Each time that you will sit up this will increase the tension on your upper portion of your stomach.
Tuck & Crunch
Lie down with your legs raised at a ninty degree and draw your knees towards your chest. The best way to do this, in my opinion, is by sitting on the edge of a table/ chair/ bench and then pull your knees toward your chest 15 to 20 times and rest for 10 second in between every set.
Lower abs workout
Hanging Knee Raise
Start with hanging on a rod by keeping your legs elevated in a way as if you are doing squats hanging in the air. And bring your knees towards your chest 15 to 20 times and perform at least 5 sets with a break of 10 seconds in between.
Weighted Hanging Leg Raise
This is one of the most difficult exercises. Start with hanging on a rod by keeping your legs straight and ankles touching one another and then lift it towards your chest while you are hanging in the air. Repeat this 10 to 12 times and perform at least 5 sets with a break of 10 seconds in between.
Lying Knee Raise
This one is somewhat similar to the above two. Here you just need to lie down on the ground (over a mat) keeping your legs straight with your ankles touching one another. Lift your toes up in the air, without bending your knees.
Then take your legs down and just stop before they touch the ground. Repeat this 10 to 15 times and perform at least 5 sets with a break of 10 seconds in between.
Obliques & Core Workout
You need to maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed. Breathing slowly and deeply, hold the position for as long as possible. Perform this for at-least 3 sets with seconds of rest time.
Lie on your back with your hands placed near your ears and your legs raised with your knees bent at a 90° angle. Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee.
Then lower and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abs to work hard to stabilize your torso. Your reps for each side should be 15 with 10 seconds of rest time.
Performing these advanced workouts will help you achieve your abs target or at least a perfectly shaped gut.
Bonus abs workouts:
Not to limit your abs workout on the above-mentioned workouts. I give you two bonus abs workouts that you can combine with the above ones accordingly.
Stability ball mountain climbers
Standing in the plank position you jog as fast as you can at the same spot this is one exercise that is performed by a lot of people on the floor while warming up.
Similarly, while performing this exercise you pressurize the workout ball by putting your weight on it and jog as fast as you can while you are also balancing the ball.
Visit this link to see the right position for this exercise: https://www.youtube.com/watch?v=h6bGHQR3yDU
If you have planked before you already know how to perform Pot-stirrers the only difference is that you plan using a workout ball this time.
Instead of planking on the floor, you are balancing out your body weight on the ball and making your stomach bend towards the ball without falling.
These all the are the advanced exercises for abs. But be sure that exercise alone won’t help you to have those abs, you wish for, it is much more important to have the right nutrition combining with this workout.
Check out our full body training at home workout post to train your entire body with using no equipment.
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