Table of Contents
Different Plank Variations
Plank is an amazing bodyweight exercise targeting the whole core — all four layers of abdominal muscles — internal and external obliques, rectus and transverse abdominals, also sculpting the arms and lower back. Get down on the floor, lift yourself on the toes and rest the upper body on elbows and forearms. Squeeze everything while in this position, your legs, glutes; it is of great importance to draw the belly button towards your spine and try to get a flat back. Don't sink the lower back because it can cause injuries. Also, don't bring them up! Try to hold a straight spine as long as possible. You should incorporate this move in most of your workout routines. To add some variations, you can rotate sideways and make a side plank. This is done by resting on one forearm and side of your foot. For harder version, try adding a lateral leg raise. Hold the plank at least for two minutes.
Leg raises are pretty old and standard move, but still very effective. They strengthen the lower part of abs, and it's recommended to combine them with other ab exercises for best results. Lay flat on your back with arms down your sides. Lift the legs up and stop at 90-degree angle. Bring them back on the floor. This should be a slow and controlled motion. Repeat at least 15 times.
This is not a standard abs workout, but it does so much for the body that we simply couldn't avoid it. What's the point of doing so many regular ab exercises, and having the amazing strong abs if they don't show under that layer of fat covering them? Burpee is a full body workout that sheds tons of calories and helps to lose fat covering your abs.
Start in squat position, feeling the weight in your heels. Get down on your hands, kick both feet back and do a pushup. From the pushup position, kick both feet in again (return to squat) and explode up into a jump. For an easier version, or to get more cardio and calorie burn out of the workout, pushup can be omitted. It is very important to do a burpee correctly to avoid any back or knee injuries.
Cross-body Mountain Climbers
This total body workout includes all four core muscle groups, including the obliques. You should start in a pushup position. Bring the right knee to the left elbow and return back to original position. Repeat on the left side. Do at least 15 repetitions on each side. This is a great workout to tone those oblique muscles.
Pushups, Jump Squats, Box Jumps, Jumping Rope…
Yeah, yeah, these are not 'regular' abs workouts and may seem like unlikely choice, but they're extremely important in stabilizing the core and putting its function to practice. Not to mention the risk of injury is low.
Hanging Leg Raises
These require pull-up bar, or a tree branch if you're lucky to own a garden. Hang and keep your body in a straight line. Lift your legs up to form a 90-degree angle with your upper body. Lower and repeat at least 20 times. Go slowly to really impact those abs and make the workout harder.
Are you one of those people who crunches hundreds of times every night and can't see any results? If you are, it is better late than never. Incorporate these six amazing abdominal exercises into your fitness routine and together with a healthy diet full of protein, fruits and vegetables shred your entire core.