How to Get a Six-Pack - Best Ab Workout Tips for Men and Woman
Who doesn't love beautifully sculpted abs? We know we do! Aside from the fact that a strong core and a six-pack look amazing, it also holds many other benefits. A strong core will make it easier for you to do many other exercises and activities such as playing tennis, swinging a golf club, picking up heavy things, and running. Most athletes will tell you that whatever sport you do, a strong core will always help you perform better. For runners, a strong core would mean fewer injuries, better endurance, and less fatigue. A weak core will also leave you vulnerable to other things such as poor posture, lower back pain, and muscle injuries in the long run.
We have all heard the saying that “abs are made in the kitchen”. And while we agree with this statement, we also believe that abs are not only made in the kitchen but need the right types of exercise too. People tend to focus a lot more of their attention on their arms and legs when they visit the gym, and while there is nothing wrong with that we would love to have more people have a more balanced workout and incorporate some ab workouts as well.
Let us look at some ab workouts that you will love.
Abs for him
Alternating V-ups: Lie flat on your back with your toes pointing upwards and your arms stretched out above your head. Bring both of your arms and one of your legs together in the middle and alternate sides. Try to keep your legs as straight as possible and try to reach your hands to your feet as much as you can. See an example of how to do this exercise here.
Elevated crunches: Lie on your back with both of your hands behind your head. Bring your knees up to your waist and keep your lower legs at a 90-degree angle. Next, bring up your head and upper body to your thighs and back down again. To view an example of this exercise, click here.
Bicycle sides: This exercise is excellent for toning up the sides of your abdomen. Simply lie on your back and put your hands behind your head. Bring your knees up level with your waist and keep your lower legs at a 90-degree angle. Bring each elbow one at a time to the opposite knee. Alternate sides, keep moving, and do not rest until you feel an intense burn. See how to do perfect bicycle sides here.
6-inch and hold: This one is perfect for those muscles on the lower part of your abdomen. Simply lie flat on your back, then, place your hands underneath your bum with your palms facing downward. Lift your feet at a low 20-degree angle and hold for at least 30 seconds. View this ab exercise here.
High-plank: Not only do high planks strengthen your core, but it also strengthens your back and the muscles around your spine. Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart. Lift your knees off the ground and push your feet back, bringing your body to full extension. Stay in this position for at least 30-seconds per rep. View the high plank here.
Alternating reverse crunches: To do this exercise, follow all the steps of the 6-inch and hold, but instead of holding your legs in that position, bring your knees to your chest one at a time. View this exercise here.
Abs for her
Russian twists: Get into a sitting position on a yoga mat. Tilt backward until your back is at a 45-degree angle. Next, bring your knees upwards until your feet are off the ground. Maintain your balance, grip your hands together and move both from side to side. For an example of this exercise, click here.
Flutter kicks: Simply lie flat on your back, then, place your hands underneath your bum with your palms facing downward. Lift your feet at a low 20-degree angle. Now kick each of your feet upward mimicking a walking movement. For an example of this exercise, click here.
Crunches: Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position. To view how to do a crunch properly, click here.
Side plank: Side planks are great for the sides of our stomachs but also our back muscles. Simply lie on one side of your body. Place the leg that is on top, over the other placing your foot firmly on the ground. Use the arm that is under your body, and place your elbow on the mat so that your arm is at a 90-degree angle to support you. Then finally, lift your whole body and keep that position for at least 30 seconds. For a demonstration of this side plank, click here.
Don't forget to pay close attention to your core. We use our core muscles for almost everything. Even when driving or sitting at your desk, always try to contract your core to ensure a strong back and core for years to come. At Fitness Fables we have many ab-workouts to choose from. Visit Fitness Fables for a massive variety of ab exercises that will make you burn fat, strengthen your core and gain that six-pack you have always wanted.