- December 15, 2019
- Home workouts
- Valeria Dashkevich
Who among us hasn’t dreamed of having those treasured six-pack abs? Just behind this beauty there is a lot of work. And here it’s not only a matter of low levels of subcutaneous fat, but also the ability to tense the abdominal muscles when necessary. Only when you learn to feel your abdominal muscles will you be able to perform a variety of abdominal exercises of varying complexity much more effectively. The main problem is that in order to see those same cubes, you also need to control the layer of subcutaneous fat. The larger it is, the more difficult it will be for you to engage your abdominal muscles.
The eternal question: diet or sports?
We all know that beautiful abs can be hidden behind a layer of fat, and to make them visible, you just need to reduce the amount of subcutaneous fat in the abdominal area. It turns out that the thinner the skin fold, the more noticeable the abs. On the other hand, you can’t live without physical activity, because the abs are a muscle that needs to be pumped and strained. Despite the fact that there are whole sets of dynamic abdominal exercises, it is static exercises that work most effectively.
How to properly strain and pump your abs?
Of course, the best option to get abs of steel is a competent combination of dynamic and static exercises, as well as exercises to develop the internal abdominal muscles. To get rid of subcutaneous fat, you need to combine exercise and proper nutrition. And here cardio exercises are of great importance, and not the usual plank or crunches. The most important rule in a set of abdominal exercises is the ideal technique for performing the exercises. Here, the weight with which the exercise is performed or the number of repetitions is not even so important; special attention should be paid to the technique. And this can only be achieved if you keep your muscles tense all the time. What happens if you strain your abs every day? Firstly, your muscles will become much stronger, you will become more flexible, and your posture will improve. Secondly, it will be much easier for you to perform other exercises, since the muscles will already be prepared for the load.
How to properly strain and use the corset muscles?
It all depends on the exercise you are performing at a particular moment, but in general there are several ways to tighten your abdominal muscles while standing:
1. Engage your abs, trying to pull your navel inward, closer to your spine. Just remember about breathing: while retracting the muscles, breathing should remain free. Also, you should not “suck” your entire stomach in. Concentrate on contracting your abdominal muscles.
2. Pull your shoulder blades down and back away from your ears. This helps to properly tighten the stomach plus engages the corset muscles of the back.
3. Try to stretch upward from your pelvis to engage your pelvic floor muscles and help your abdominal muscles contract even deeper. The pelvic floor muscles are not directly related to the corset muscles, but it helps a lot to tighten your stomach better. In addition, it develops the strength of the pelvic floor muscles, which is especially important for women.
If you are already familiar with exercises for developing the pelvic floor muscles (the so-called Kegel exercises), then you have probably heard the advice that when performing this technique, it is advised to relax your stomach (especially when treating urinary incontinence). However, a new study (https://www.ncbi.nlm.nih.gov/pubmed/12054180) may refute this: the advice to relax your abdominal muscles while doing pelvic floor exercises is incorrect - the result can be completely opposite, i.e. Still, it’s better to tense your stomach.
4. Do this test: stand with your feet shoulder-width apart, knees slightly bent. Imagine that you are standing on an unstable surface (for example, on board a floating ship or on a train). Quickly shift your body weight first to one leg, then to the other, while engaging your abs as described in the tips above. To better feel the work of the corset muscles, place your hands on your waist while moving. You will understand how important the corset muscles are for maintaining balance.
Correct technique
How to tense your abs correctly? In order for the muscles to work, you need to learn how to tense the muscles, and static crunches will help in this matter. This training will help you consciously tense and relax your abdominal muscles in the future. How to tighten your abs? The exercise is performed as follows: lie on the floor, bend your knees at a right angle and lift them up. The main thing is to keep them in this position. Clasp your hands and place them behind your head. If you feel discomfort, place your hands on your temples. Press your knees together. Your task is to tense your abdominal muscles as much as possible and focus on this feeling. Now slowly and, most importantly, consciously lift your shoulders up and lock in this position. For beginners, it will be enough to repeat two or three approaches for fifteen seconds, gradually increasing the number of approaches and the duration of work on the abs. If you are wondering how to tighten your abs while standing, the “vacuum” will be the ideal exercise for these purposes.
Abdominal exercises - 27 best with photos
This list of the 27 best ab exercises is designed to help you train better and more mindfully so that any physical activity, no matter the nature, will be more enjoyable for you.
If done correctly, the exercises on this list will also protect you from back injuries. Some exercises will even help you cope with pain.
Ab exercise #1
You may be familiar with a similar exercise called the plank. It consists of keeping the body in one straight line for a certain time. This exercise is no different. However, the difference is that this exercise will make it difficult for you to maintain the correct position.
How to do this exercise?
Assume a plank position, i.e. legs straight, elbows under the shoulder line and look down. Body in a straight line. Form a fist with your hands, clench and tense your arms and shoulders as if you want to extend your arms outward. Keeping your feet together, tighten your quads (front) thighs and glutes. Imagine if you wanted to bring your elbows together with your toes
Ab exercise #2
This exercise not only prepares the abdomen to function properly during dynamic legwork. It can also be used as an element of intense training (cardio).
How to do this exercise?
Get into a push-up position, tighten your stomach and straighten your back. Raise your right knee towards your chest. Both feet should touch the ground. Return to the starting position by extending your left knee parallel to your chest. Continue alternating movements, making sure to keep your hips and torso still throughout the movement.
Ab exercise #3
This exercise combines the benefits of both the plank and the side plank, forcing the abdominal muscles to work, changing positions and engaging all muscle groups.
How to do this exercise?
Lie on your side with your elbow below your shoulders. The forearm should be perpendicular to the body. Place the foot of your outside foot in front of your inside. Raise your outside arm toward the ceiling until your body forms a “T.” Lift your hips up so your body is in a straight line. Tighten your stomach, thighs and buttocks. Keeping your abs engaged, rotate your torso so that your outer arm's elbow is on the floor, your other arm is in the air, and you are in an inverted position (a "mirror image" of your original position). Continue rotating from side to side, controlling the tempo.
Ab exercise #4
An advanced version of the plank exercise, which consists of drawing circles with your forearms on a gymnastic ball.
How to do this exercise?
Assume a plank position on an exercise ball, i.e. legs straight, elbows under your shoulders and looking down. Body in a straight line. Keeping your abs engaged, use your forearms to move the exercise ball clockwise in a circle. Repeat the movement counterclockwise.
Ab exercise #5
One of the best ab exercises, it forces your muscles to work hard without using the hip flexors and lower back.
How to do this exercise?
Get into a push-up position with your feet on an exercise ball. Keep your back straight and your stomach tight. Move the ball toward your shoulders, pushing your hips up so your body forms an inverted “V.” Return to the starting position and perform one more repetition.
Ab exercise #6
This exercise is a slightly easier version of exercise #4 and a more challenging version of the plank exercise.
How to do this exercise?
Assume a plank position on an exercise ball, i.e. legs straight, elbows under your shoulders and looking down. Body in a straight line. Keeping your stomach contracted, use your forearms to move the exercise ball forward. Return to the starting position, remembering to maintain a straight line with each movement.
Ab exercise #7
If you train at the gym, you can use a barbell for this exercise. If you're working out at home, an exercise wheel will do the trick.
How to do this exercise?
Kneel on a mat or towel and grab the barbell (Roller) with both hands. Take a deep breath and tighten your stomach. Then move the bar (Roller) forward until your arms are level with your head and your torso is perpendicular to the floor. Keep your hips slightly raised and do not let them drop throughout the exercise. Bring the barbell back to your knees, returning to the starting position.
The cost of “Roller-skating rink” is approximately 200 rubles.
Ab exercise #8
In this exercise, all abdominal muscles must work correctly with the muscles of the chest, shoulders, back, arms, hips to maintain the correct body position. So this is one of those exercises that is great for testing the strength of your muscles.
How to do this exercise?
Place a pair of dumbbells parallel to each other, about 30cm apart. Get into a push-up position, holding dumbbells with both hands. Keep your feet shoulder-width apart. Tighten your stomach and keep your back straight and hips down throughout the exercise. Pull one of the dumbbells straight up until your elbow is slightly above your shoulder line. Lower the dumbbell back to the floor and repeat the movement in the same direction for a certain number of repetitions. Then change sides.
Ab exercise #9
Simply hanging on a bar engages your abdominal muscles. By adding a leg lift, the abs have to do a lot more work to both initiate and slow down the movement.
How to do this exercise?
Grab the bar so that your arms and legs are straight. Keeping your abs tense, lift your legs up so that they are parallel to the floor. Return to the starting position with a controlled movement. While performing the exercise, try not to rock forward or backward.
Ab exercise #10
One of the core exercises, when done correctly, is great for activating your abdominal muscles and helping improve your posture.
How to do this exercise?
Lie on your back and bring one leg toward your body so that (if your range of motion allows it) it is perpendicular to the ground. Attach an exercise band to your foot and grasp one end with both hands. Take a deep breath. As you exhale, slowly lower your leg until your heel is a few centimeters off the floor. On your next inhalation, lift your other leg so that it is at the same height as the leg performing the exercise. Repeat the exercise on the other side.
Ab exercise #11
A subtle exercise that is also one of the best exercises to prepare your muscles for tough workouts. It is also an extremely functional exercise that improves your abdominal muscles during a variety of activities.
How to do this exercise?
Lie on your back with your arms extended in front of you, palms slightly in front of your shoulders. With one hand, grasp the exercise band. Bend both legs at the knees at an angle of 90°. Tighten your stomach and press your lower back to the floor. Take a deep breath. As you exhale, slowly straighten one leg, lowering it towards the floor. At the same time, extend your opposite arm (holding the exercise band) overhead. Slowly return to the starting position. Then repeat the exercise on the other side.
Ab exercise #12
The exercise involved the deep abdominal muscles, which are usually difficult to work on.
How to do this exercise?
Lie on your back with your arms extended along your body. Bend your hips and knees to a 90° angle. Gently move your pelvis back and forth to find the most comfortable and supportive position for your back. Once you find this position, take 3 breaths. After exhaling 3 times, purse your lips tightly and try to exhale again. Adjust the position again and perform the exercise for the indicated number of repetitions.
Ab exercise #13
Difficult to learn, but worth the time. This not only builds abdominal strength, but also helps improve mobility and stability.
How to do this exercise?
Lie on your back holding a kettlebell in your right hand extended above your head. Bend your right leg at the knee, and straighten your left arm, moving it to the side. Keep an eye on the weight. Squat down slowly, shifting your weight to your left elbow and arm. Place your weight on your left hand and heel, straighten your hips and lift them off the floor. Bring your left leg under your body until you are on your left knee. Repeat the exercise on the other side.
Ab exercise #14
This exercise is especially popular in gymnastics. Strengthens the abdomen without straining the spine.
How to do this exercise?
Lie on your back, legs straight, arms extended above your head. Tighten your stomach, making sure your lower back remains flat and touching the floor. Hold the position while constantly controlling your breathing.
Ab exercise #15
An exercise reminiscent of twisting eliminates the element of unnecessary stress on the lower back.
How to do this exercise?
Lie on your back, place both hands under your lower back, raising both elbows slightly off the floor. Bend one leg at the knee so that the foot of the bent leg is next to the knee of the extended leg. Keeping your neck straight, tighten your stomach and gently lift your head and shoulders off the ground. Hold the movement for 10 seconds. Return to the starting position and perform the exercise for the indicated number of repetitions.
Ab exercise #16
An effective exercise that dynamically engages your abdominal muscles and makes you feel your muscles burning.
Abdominal exercises - 27 best with photos
How to do this exercise?
Lie on your back on your shoulders and raise your legs so that your thighs are perpendicular to the floor. Place the roller between your thighs and calves and squeeze. Extend your arms above your head. Dynamically contract your abdominal muscles as you lift your hips off the floor and draw your knees toward your chest. Hold the position for 1-2 seconds at the moment of maximum tension. Slowly return to the starting position with your thighs touching the floor.
Ab exercise #17
An exercise that everyone should do, regardless of their activity or sport.
Abdominal exercises - 27 best with photos
How to do this exercise?
Keeping your back straight, kneel on the floor with your knees under your hips and your hands under your shoulders. Keeping your stomach contracted, lift your opposite arm and leg parallel until they are in line. Return to the starting position and change sides.
Ab exercise #18
This exercise is great for the obliques and helps stabilize the lower back.
How to do this exercise?
Stand slightly to the sides with your feet slightly wider than your hips, so that you are perpendicular to the exercise. With both hands, grasp the exercise band so that both hands are at sternum level. While stretching your stomach, straighten your arms in front of your chest. Return to the starting position and perform the movement for the indicated number of repetitions.
Ab exercise #19
Exercises to increase hip and abdominal strength during dynamic movements involving torso twisting.
Abdominal exercises - 27 best with photos
How to do this exercise?
Stand with your left side facing the wall, about 1.5 meters from it. Hold the ball in your hands so that it is at hip level. Keep your knees and hips slightly bent. Shift your weight to your right leg and move the medicine ball toward your right hip. Starting at your right hip, twist your torso and throw the ball at the wall. Catch the ball that bounces off the wall and throw it away as quickly as possible in the same way.
Ab exercise #20
This exercise improves your ability to generate energy from your legs and abdomen and transfer it to your upper body.
How to do this exercise?
Stand with your feet shoulder-width apart and your arms extended in front of you at chest level. Hold the ball in your hands. Perform a calf raise, lift the medicine ball above your head, and use the strength of your hips and abdomen to dynamically throw the ball across the floor. Catch the ball as it bounces off the floor and get ready for the next rep.
Ab exercise #21
Previously, an exercise called the "farmer's walk" was used only to train the muscles of the forearms. However, it is also a great exercise that engages the abdominal and hip muscles, which should provide adequate stabilization when walking with additional weight.
How to do this exercise?
Stand with your feet shoulder-width apart. Place dumbbells, kettlebells or barbells on either side of your feet and lift them off the floor, squeezing your stomach and buttocks. Keeping your stomach tight, back straight, and shoulder blades tight, take short, quick steps for a specific distance or period of time. After completing the exercise, carefully place the kettlebell on the floor.
Ab exercise #22
Using the TRX RIP Trainer in this exercise works muscles all over your body, from your feet to your arms, and requires a lot of work from your abs to stabilize them, stop them from rotating, and keep your body upright.
How to do this exercise?
Get into a quarter squat position facing the resistance band. Hold the TRX RIP Trainer with your hands shoulder-width apart. Grasp the bottom of the TRX RIP Trainer with your left hand. Your right hand should be close to the resistance band. Straighten your knees and hips as you lift one end of the TRX RIP Trainer above your shoulder line. In a controlled manner, with a slow movement, return to the starting position.
Ab exercise #23
A slow and controlled movement that prepares the abdominal muscles to initiate rotation and resist rotation through their entire range of motion.
How to do this exercise?
Stand with your feet wide apart. Grasp the exercise band with straight arms at chest level. Rotate your upper body to the right until you can move without rotating your lower back. Turn and rotate your upper body to the left until you can move without twisting your lower back. Continue the exercise for the indicated number of repetitions.
Ab exercise #24
Effective abdominal muscles during physical activity require complex exercises that involve not only the abdomen, but, as in this case, the shoulders and buttocks.
How to do this exercise?
Place the barbell in the special holder and lift it (start with small weights). Stand in front of a barbell and lift it with both hands straight above your head. Without moving your torso, move the barbell from side to side (in a semicircle). Keep your arms slightly bent, being careful not to twist your hips and shoulders. Throughout the exercise, remain straight and keep your chest extended forward.
Ab exercise #25
Uneven load on the bar will naturally cause your body weight to shift to the side. To maintain an upright posture, you are forced to force all the abdominal muscles to work.
How to do this exercise?
Place the barbell on a rack at hip height and then place a weight plate on one side. Grasp the barbell with an overhand grip so that your hands are shoulder-width apart and lift the barbell off the rack. Keep your stomach curled tightly throughout the exercise until you place the barbell back on the rack. Do the indicated number of repetitions on one side. Then change sides.
Ab exercise #26
This exercise has the same properties as the previously described Farmer's Walk. In this exercise, the abdominal muscles do a slightly different job due to the need to control different weights in more advanced poses.
Abdominal exercises - 27 best with photos
How to do this exercise?
Hold a heavy kettlebell in one hand at shoulder height and the other hand hold a lighter kettlebell at arm's length, extended above your head. Keep your stomach tense and your back straight. Avoid leaning backwards or excessive lumbar arch. Walk slowly for a certain distance or time. In subsequent series, change the position of the weight.
Ab exercise #27
Exercises with heavy weights (such as squats) are also a great way to build abdominal strength. During this type of exercise, the abdominal muscles become accustomed to higher loads and work more efficiently under normal load conditions.
Abdominal exercises - 27 best with photos
When thinking about abdominal training, don't rely on just one exercise. Variety matters here too. Combine different exercises with each other and do not let your body get used to the same exercises and loads. Always remember the correct technique and regularity of exercises. This way you'll quickly achieve your goals - whether you want to look good, feel great, or protect yourself from injury.
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How to properly tense your abdominal muscles?
Experts advise performing static crunches until you learn to work your abdominal muscles without the help of various exercises. How to properly tense your abdominal muscles to lose weight? The ideal option is a plank and a couple of dynamic abdominal exercises daily. Another exercise that will teach you to tighten your abs is the “vacuum”. It is performed as follows: lie on the floor, place your feet on the floor and, as you exhale, pull in your stomach as much as possible, as if you are trying to glue your navel to your spine. The basic rule that will help you achieve beautiful abs is the ability to consciously tense your muscles.
Choose the best exercises
Say “pump up your abs,” and everyone immediately thinks about the fold, or Sit Up.
Perhaps because they did it at school during physical education. This exercise really works the rectus abdominis and obliques, but there are more effective options. The Lifehacker Telegram channel contains only the best texts about technology, relationships, sports, cinema and much more. Subscribe!
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The American Council on Exercise proved this in the American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises using electromyography (EMG). Using special sensors, the level of muscle activation was measured in participants performing popular abdominal exercises and found out which movements were the most effective.
Replace the tuck with these exercises, and you'll need to do fewer reps to fully engage your abs.
Bike
Lie on the floor on your back, put your hands behind your head, lift your legs off the floor. Pull your knee towards the opposite elbow, do not lower your feet to the floor until the end of the approach.
Captain's Chair Leg Raise
Photo: Alexander Starostin
Hang on the captain's chair or boxes, lower your shoulders. Pull your knees to your chest and tilt your pelvis back so that the person standing opposite can see your entire butt. Return to starting position and repeat. This movement will help pump up your lower abs properly.
If your gym does not have the necessary exercise machine and high boxes, you can do hanging knee raises to the horizontal bar.
Photo: Alexander Starostin
Crunches on a fitball
Lie with your back on the ball, bend your knees and place your feet on the floor. You can hold your hands in front of you, put them behind your head, or straighten them above your head.
To make the exercise really challenging and effective, push your pelvis up and squeeze your buttocks before starting. This way you will eliminate the movement of your hips, and the entire load will go to the abdominal muscles.
Crunches with legs raised
Lie on the floor on your back, raise your legs to a right angle at the hip joint, you can slightly bend your knees. Do not put pressure on your head with your hands, twist as you exhale, and do not lower your legs to the floor until the end of the exercise.
Lying reverse crunches
Lie on the floor on your back, place your hands under your pelvis. Tear it off the floor and put it back. Maintain tension in your abdominal muscles until the end of the exercise.
Rolling exercise
Probably the most popular option is the ab roller exercise. You can also work on special machines or using a regular barbell with weights.
Get on your knees, grab the handles of the roller, roll it forward and return to the starting position.
It is important not to bend your lower back during the exercise, keep your abs tense all the time and move only in the range that your muscles are capable of. With proper technique, this exercise is safe and extremely effective.
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