Leave the typical abdominal exercises and try this simple routine to get perfect abs.
You may not have known this, but crunches and squats will never give you solid abs on their own, because research has shown that many of these popular moves that should give you a ripped midsection in no time actually produce any results. significant and don’t put much strain on other parts of the body like the neck, spine, and lower back.
You also have to try to eat properly and reduce body fat by burning more calories than you consume.
Therefore, proper nutrition is very important, because many experienced bodybuilders will even find out that abs are made in the kitchen, and not in the gym.
We propose you to participate in a diverse training routine that targets each of the upper and lower abdominal muscles. And also to work from all possible angles.
The following 6-exercise program will help you tone all your abdominal muscles, burn off extra fat, and increase muscle mass.
Do them in straight sets, taking a 30-second break between sets, or in a circuit with no rest between exercises. This is all you have to do to get those dream abs:
1. Double leg raises
Begin by lying on the floor with your legs elevated and your hands behind your head, and take a deep breath. This is the initial position.
Slowly lower your legs as far as you can without touching the ground.
Then raise your legs to the starting position.
Repeat 10 times.
2. Leg flaps
Lie on your back with your head and back relaxed on the floor and your arms behind your head.
Then brace your abs and keep your legs straight and raised about 6 inches off the ground and then you have to start the movement by lifting your left leg as high as you can. And then you have to lower it while raising the right leg. You must do it quickly, with a scissor movement.
Each movement of both legs is considered one repetition.
Repeat 15 times.
3. Side plank
First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the floor.
You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.
4. Oblique crunches
Lie on your back and place the soles of your feet on the ground.
Cross your left leg over your right.
Then put your right hand on your head and try to touch your supported (left) knee with your right elbow.
Do 15 reps on each side.
5. Inverted Crunches
First lie on the floor with your arms by your sides, palms down, and your legs over your hips at 90 degrees.
The feet must be flexed. Next, lift your hips off the ground using your core muscles as your legs extend toward the ceiling and return to the starting position.
You have to repeat it 15 times.
6. Elbow-to-knee sit-ups
To perform this exercise you must lie on your back.
Extend your legs and put your hands touching your head.
Then, keeping both legs raised a few inches, raise your left leg and try to bring your right elbow to your knee.
Go back to the starting position. And do the movement on the opposite side. This is a repeat.
You have to repeat it 15 times.
