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