Bend your arms at the elbow so that your palms are under your shoulders, palms flat against the floor. Lift your chest off the floor, hold for between 5 and 10 seconds, then slowly back down. Sit on floor with knees bent, feet flat and palms together in front of chest prayer position. Add planks to your routine. Make sure that you include a warm up every time you work your abs. Hold the stretch for 5 to 10 seconds while breathing through it.
If you're doing crunches to work your abs, you're wasting your time. Find out about the 10 best ab exercises, including pictures and instructions.
Your abdominal muscles are part of a group of muscles called your "core," all of which function together to promote your balance and stability. A strong, well-developed core is essential to your overall health. You may want to lose a little belly fat, or build an envious six-pack that will turn heads at your next beach trip. If you want to work out your abs, the exercises you choose depend on what you want to accomplish through your routine.
Pay attention to your goals and adapt your routine as you achieve one goal and move on to the next one. Exercises such as sit-ups are a good place to start if you want to build core strength. They're simple for beginners and don't require you to join a gym or buy any fancy exercise equipment. Cross your arms across your chest rather than putting your hands behind your head — this can put unnecessary strain on your neck. When doing sit-ups, take care with your form and make sure you're doing the exercise correctly.
Your effort should come from your core, not your shoulders or neck, which could cause injury. If you don't have someone to work out with you and hold your feet while doing sit-ups, try tucking your toes under the couch or another low piece of furniture. Add planks to your routine. Planks are another basic exercise you can do to work out your abs. This exercise strengthens your core muscles so your back and pelvis are supported.
Doing planks for a few minutes every day can improve your posture and decrease back pain. Raise up slowly so that your arms are extended and you're on your toes or your knees, if you're a beginner with your legs and back straight. Hold the position for 5 to 10 seconds and gradually work up to 3 sets of 60 seconds each.
Do a side plank by raising up from a side position so that your weight is balanced on your elbow and the side of your foot. Your elbow should be on the floor directly under your shoulder, your forearm flat on the floor and palm flat. Include back extensions to work out your lower back muscles. You don't want to work on your abs exclusively and neglect your back. Strong lower back muscles are crucial for overall core strength.
Simply lie on the floor face down with your arms parallel to your body. Lift your chest off the floor, hold for between 5 and 10 seconds, then slowly back down. You can increase the time you hold the position to increase the difficulty. Work up to 3 sets of 60 seconds holding the position.
Make sure you're able to release the hold in a controlled way. You should lower yourself to the floor at the same rate of speed as you lifted, maintaining control the entire time rather than simply flopping down. Do leg lifts to target both your lower back and abdominal muscles. Leg lifts are another basic exercise that doesn't require any special equipment — just a little floor space. When you do leg lifts, your back and abs work together. Do 2 to 3 sets of 10 to 15 repetitions.
Use the bird-dog exercise. If you aren't ready to invest in exercise equipment such as resistance bands, the bird-dog exercise is a good option. This exercise adds variety without costing you any money. Slowly extend your left leg and your right arm at the same time.
Hold the position for 5 to 10 seconds, then return to the resting position. Do the same thing with your right leg and left arm. Warm up before you begin. Even if you are just going to do an abdominal workout, it is important to take 5 to 10 minutes to warm up. You can warm up by walking, jogging, biking, jumping rope, climbing stairs, or even just marching in place. Make sure that you include a warm up every time you work your abs.
Another option is to work out your abs after doing your usual cardio routine. Build a 15 to 20 minute routine. To work out your abs, you need to do at least 5 to 10 repetitions of each exercise you add to your routine. Set up your routine in a way that works for you. Ideally, you want your routine to be 15 or 20 minutes long, but as you get stronger, you may find you need to work out longer to get a similar benefit.
If you prefer to exercise on your own, use a kitchen egg timer or set an alarm on your mobile phone to keep the time. Plan the days a week you'll exercise, and make it a habit. You should do this workout at least three days a week. Doing it every day or other day will bring you more continuous results. As you increase your core strength, you should be gradually making the exercises more difficult so that you continue to build strength and don't plateau.
You can do this by adding resistance bands or weights to your workout. Ankle weights can be used to increase resistance for leg lifts. Consider buying a set of ankle and wrist weights of varying weights so you don't have to purchase more equipment every time you want to increase resistance. Another way to increase resistance is to increase the length of time you hold the target position.
Do Olson's Tabata-inspired cardio workout three times a week: Start with 10 minutes of moderately hard, steady-state cardio of your choice, then do a four-minute round.
Complete that steady cardio-and-Tabata combo three times. That's 42 minutes total. In week four, do the Tabata drills just twice a week. Lie faceup on floor with arms by sides. Curl head and shoulders off floor, then raise extended arms and legs at a degree angle to start. Keeping upper body lifted throughout, bring right knee toward chest and reach right hand outside of right ankle and left hand inside of right knee.
Switch sides and repeat to complete 1 rep. Do 8 to 10 reps. Start on floor in forearm plank position, body balancing on forearms and toes, palms flat. Keep hips level and bend right knee out to side toward right triceps. Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate torso to left reaching even higher with dumbbell. Then bring dumbbell down beside right hip as you raise bent right knee to hip level.
Reverse motion, returning to reaching upward toward left, to complete 1 rep. Holding a single 5-pound dumbbell with both hands, sit on floor with knees bent, heels on floor. Lean torso back 45 degrees and extend arms forward at degrees to start. Rotate torso to right as you lower dumbbell with straight arms toward floor by right hip. Return to start position and repeat to left to complete 1 rep. Curl head and shoulders off floor, then raise arms overhead biceps by ears and legs up at a degree angle to start.
Keeping upper body lifted throughout, bring knees toward chest and circle arms around, touching palms to outside of knees. Extend legs and raise arms overhead to start position to complete 1 rep. Do 2 sets of 10 to 12 reps.
Start on floor in plank position, body balancing on hands and toes. Keep hips level and bend left knee out to side toward left triceps. Return to plank, switch sides, and repeat to complete 1 rep. Sit on floor with knees bent, feet flat and palms together in front of chest prayer position.
Lean back 45 degrees, extend arms forward, and lift legs with knees bent 90 degrees balance on tailbone to start.
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Jul 19, · 5 Exercises to Work Your Abs to Exhaustion. 5. If you’re still cranking out 2, fast-paced crunches a day, you’re wasting your time (and maybe even hurting your back). Instead of ripping Location: 4 New York Plaza, Aug 06, · Workout For Abs, Butt, and Thighs A Truly Beginner Yoga Sequence to Stretch You Out by Jenny Sugar 6/09 Tone and Strengthen Your Home Country: San Francisco, CA. Jun 08, · To work out your abs, you need to do at least 5 to 10 repetitions of each exercise you add to your routine. Set up your routine in a way that works for you. Ideally, you want your routine to be 15 or 20 minutes long, but as you get stronger, you may find you need to 89%(9).