One of the hallmarks of a fit, muscular frame is rippling abdominal muscles. The good news is, you don’t have to spend hours working out to achieve a toned midsection. In today’s post, we are listing down effective exercises to achieve that enviable six-pack!
Abs Wheel Rollout
This challenging exercise will isolate the abdominal muscles and build definition. An abs wheel is not exactly a tool for newbies. But once you get the right form, you are well on your way to developing washboard abs. Start by kneeling on the floor and holding the wheel handle. Keep the spine at a neutral position before and during the rollout. Pull the abdominal muscles as you slowly roll the wheel away from you. Don’t let your hips drop or your back hyperextend. This will put pressure on the spine.
Once the wheel has rolled away to a point that you cannot go any further without compromising your form, roll back to the starting position and repeat.
Start by lying face up on the floor. Keep your arms to the sides and the feet together. Now, point the toes to maintain body alignment then pull the abdominal muscles to raise your leg all the way up and over your head. Shift your weight to your hands to anchor yourself to the floor. Lift the bum and lower back off the floor, stretch as high as you can then go back to the starting position slowly.
Sliding Towel Flye
Get a towel and assume the classic push-up position. Keep the towel under your palms. With a slight bend in the elbows, slide the left hand to the sides then lower the chest until it’s about three inches off the floor. Pause at the bottom then bring the left hand back. Alternate to the other side and repeat.
Hanging Leg Raises
This is an excellent move to tone the lower and upper abdominal muscles! Grab an overhead bar and lift yourself up using the arms and shoulders. Keep the feet straight then pull the abdominal muscles to raise the legs as far up as you can. Pause for a second and with deliberate motion, bring the legs down. A variation of this move is to twist the torso as you bring the legs up. The movement will tone the obliques too.
This move builds oblique stability and definition. It’s the best workout to shrink the waistline. Grab a couple of dumbbells and assume the classic push-up position. But instead of having the palms resting flatly on the ground, hold on to the dumbbells.
Now with your left hand, lift the dumbbell up slowly then back down. Alternate to the right arm, lifting the dumbbell and going back to the starting position. That’s one rep. Do three sets of 7.
Planking and Side Planking
Planking and side planking strengthen the core and the abdominal muscles. These moves also build stronger, powerful arms and shoulders.
To perform the classic plank, go on all fours on the ground. Keep the elbows bent against the ground and the spine straight and feet together. Now lift yourself up slowly, carefully maintaining a straight form. Do this for at least 30 seconds and not more than 2 minutes.
To do the side planking, put your right elbow against the floor as you would from a classic planking position. Keep the spine straight and the feet together. Lift yourself up and maintain a diagonal position, all the while pulling the abdominal muscle to maintain the form. Do this for at least 30 seconds and not more than 2 minutes.