Wanting to get that illusive six-pack? Here you will find a few exercises that will target those muscles that will make your abs pop. Even when these suggestions get tough, remember the key to ab training: quality over quantity. No matter how fast you can accomplish 1,000 crunches, you aren’t getting the most out of your reps. Bad posture could be hurting your back. Try focusing in on your movement and positioning for maximum results.
1. Butterfly Sit-up
The is a beginner level core conditioning exercise that targets the abs. This move opens up your hip rotators and activates your groin. It also helps develop flexibility.
- Start on your back, and lye on your mat while placing both of your legs in the frog position by putting the bottom of both your feet together. Keep your feet together and heels tucked up towards your glutes. Curl back and touch your shoulder blades and have your arms on the floor behind you.
- Touch your toes by sitting up keeping your back straight and still with your arms extended in front of you. If you want to make the movement more difficult, you can place your hands on your chest
- Back up ad touch in front of your feet making sure your shoulder passes your hip. Exhale and slowly turn back to the first position. Repeat this for at least two sets.
2. Abwheel Rollouts
Grab your favorite abwheel, I prefer one with a spring.
- Begin by kneeling on the floor and hold the abwheel underneath your shoulders.
Flex your abdominal muscles and roll the wheel forward until you feel you’re about to lose tension within your core.
- Roll yourself back the starting position.
- Do as many reps as you can with perfect form and end the set when you think you might break form.
3. Rotational Side Plank
Another exercise great for targeting your care and helping with posture. Not only does this work both your ab and oblique muscles, this exercise also tones your entire core including your shoulders and hips.
- Start on the floor, by lying on right side of body with right forearm in contact with the floor.
- Slowly rotate body to the left, lifting left arm toward ceiling, perpendicular to the floor, keeping your core muscles engaged, while bringing left leg behind you.
- Then reach under with your right hand and rotate so that your chest become parallel to the floor. Pause, now twist back to starting position. Repeat until you can’t
4. Hanging Leg Raises
- Hang from a pull-up bar with your feet off the floor. Contract your abs and tuck your hips underneath you.
- Raise both of your legs up towards the bar without swinging, using only your core strength. As your legs come up, relax your glutes and tense your abs pushing into your armpits and lift your legs until they are parallel to the floor.
- Lower slowly to keep your core engaged throughout. Repeat until failure.
Crunches are similar to sit-ups but only lifting your upper back. A crunch should be nice and controlled. Slow and controlled.
- Lay flat on your back with both hands on the ground.
- Roll your shoulders off the floor towards the ceiling using your abs and pause at the top near the knees.
- Slowly let yourself back down to the starting position.
- Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows. Raise both legs toward the ceiling.
- Keeping your legs straight, lower your left leg until it’s about six inches off the floor.
- Simultaneously raising your right leg to the 18-inch position.
- Continue alternating legs for 10 to 12 reps.