Best Exercise for Abs at Home
Ab workouts are important because a stronger core has been linked to injury prevention, better runner form and better balance. And when it comes to working for women, it is not about planks and furrows. In fact, doing full body moves such as squats and deadlifts are effective ways to make your core work, with Amber Rees and Lindsey Clayton, co-founders and trainers behind the Brave Body Project Workout Program and the fitness community. The recipe for six-pack abs is not all that complicated: get out of a belly workout, eat a nutrient-rich diet, and consume less late-night pizza at once. Whenever you cause your shirt to peel off, the undisputed holy grave of men’s fitness is good for more than just an extra boost of confidence.
By hanging face on the floor, spread yourself in a plank position of the fore-arm. Make sure your elbows are aligned below your shoulders, and your hands are locked in a fist. Your face should be parallel to each other. Hold for 10 to 20 seconds per set.
Athlean-X Six-Pack Progression
To build your abs, you must challenge the muscles from different directions. The all-in-one, six-pack workout from Athlean-X, uses toolless and straightforward exercises to recover your abs faster. You will work through up, down, mid-range and oblique movements in a quick circuit, which you can do five or six times per week for great results. Even better, it can be adapted to any fitness level.
Start in high plank position, hands straight, straight under shoulders, body forms a straight line from your head to heel. Bend the right elbow with the sole of the right foot. The lower left face to the floor. Extend the right hand, then the left hand to return to the starting position. Continue alternately, alternating with which hand you start each time.
Hold each dumbbell with both hands and stand up straight. Keeping the arms straight, rotate the weight in a controlled motion across your left shoulder. Rotate back towards your right hip as you bend your knees into the squat position. Continue this chopping movement for 8 to 1 2 reps then switch sides.
Get into a plank position with your palms on the floor and your arms straighten. Bend your one leg, bring your knees as close to your chest as possible and extend back outward. Repeat this exercise 30 times with each leg.
Get down on your back in a cannon-shaped shape, with your knees bent – yes, like you’re in the pool again at Summer Camp. With this, extend your legs and arms outward in a “hollow” position, which presses your lower back. Wait for five seconds before curling again, and complete five reps for one set.
Sit on the floor with feet on the ground, hands under your shoulders, and lift the hips a few inches off the floor by pressing with your hands. Raise your right hand and left leg, bringing them to touch as fast as possible. Return to the starting position. Repeat on the other side. Continue alternately between the legs.