Many people suffer from the appearance of the rumen and an increase in abdominal fat. Abdominal exercises are among the best exercises for strengthening and tightening the abdominal muscles, which leads to a complete disappearance of the rumen. Furthermore, You can do these exercises at home. In this article, we will show you the most popular abdominal exercises in detail.
The Best 6 abs workouts Of All Time
Dead Bug Exercises
With your arms straight above your shoulders, lie face-up on the floor. To begin, place your knees directly over your hips and bend your knees to form a 90-degree angle between your calf and your thigh. Next, lower your left arm above your head while straightening and lowering your right leg towards the floor. Repeat on the opposing side after pausing and returning to the beginning position. One set consists of 14 alternate repetitions.
Good for: rectus abdominis, obliques, transverse abs
Hardstyle Plank Exercises
Raise yourself up into a forearm plank position while lying face down on the ground. Ensure that your elbows are aligned beneath your shoulders and that your hands are fists. You want your forearms to be parallel to each other. Per set, hold for 10 to 20 seconds.
Good for: transverse abs
Bird Dog Exercises
Consider it an upside-down dead bug. Start with your shoulders over your wrists and your hips over your knees in a tabletop position. Lift your right arm and left leg at the same time while engaging your core. As you kick back, your foot should be flexed and your palm should face inwards. When your arm and leg are at the same height as your torso, pause for a second before bringing your elbow and knee to contact underneath the body. Rep on the other side for one rep, then complete one set of five reps.
Good for: rectus abdominis, transverse abs
Barbell Back Squat Exercises
Lift a barbell off the rig with your feet shoulder-width apart, evenly distributing it across your shoulders. (Because this squat focuses on the core rather than the legs, you should use significantly less weight than you would for a regular back squat.) Send your glutes back, bending your knees as deeply as possible, as if you were lowering into a chair. For one rep, press through your heels to return to the beginning position. One set consists of 12 repetitions.
Good for: rectus abdominis
Begin by lying on your side with your right forearm flat on the floor, your elbow under your shoulder, and both legs outstretched. From head to foot, the body should form a straight line that is either stacked or staggered. Lift your hips up by engaging your core. Hold for 30 seconds on one side, then repeat on the other side before moving on to your next action. Rest for 15 to 30 seconds after finishing all three exercises, then repeat for three to five rounds total.
Good for: obliques, transverse abs, rectus abdominis
Begin by lying on your back with your legs raised so that your thighs are perpendicular to the ground and your knees are bent. Curl knees into the chest to lift hips off the ground, then press lower back into the mat. Return to the beginning with control. That counts as one rep. Continue for 30 to 60 seconds, then go on to the next move right away. Rest for 15 to 30 seconds after finishing all three exercises, then repeat for three to five rounds total.
Good for: rectus abdominis
Put yourself in a plank position, evenly distributing your weight between your hands and toes. Check your form: your hands should be roughly shoulder-width apart, your back should be flat, your abs should be engaged, and your head should be in alignment. Pull your right knee as far as you can into your chest. Switch legs, bringing one knee in and pulling the other out. Keep your hips down and run as long and as quickly as you can with your knees in and out. With each leg change, alternate breathing, and exhaling.
The tools used for abs exercises at home
In most movements only body weight is used; But in some movements, dumbbells can be used to make the movements more difficult
Benefits of abs workouts
- A strong core improves sports performance
- Abdominal strength reduces back pain
- Supports quality posture
- Creates better balance
- You’ll breathe better with a strong core
- You’ll develop a slimmer waistline
- Maintains the health and strength of the muscles of the knees, ankles, thighs, and other joints
- Abdominal exercises protect the body from stomach disorders.
10 Tips To Keep Your Stomach Tight
- Replace soft drinks with natural juices
- It is important to drink plenty of water, i.e. 8 glasses of it, daily.
- Eat more fiber.
- Foods rich in sugar and fat should be rationed.
- Limit refined carbs
- Do exercises while standing, not sitting
- Add resistance training
- Walk for 30 minutes a day
- Avoid salt
- Increase protein intake