Whether you want to reduce a beer belly or are just looking to keep your stomach area in shape, abs exercises are a must-add to your workout routine. When combined with the right diet, these exercises can help you achieve defined abs.
While it certainly isn’t easy to get abs like those of Daniel Craig as James Bond in No Time To Die (available on Fubo), the benefits of abs exercises go way beyond six-packs. These exercises strengthen your core muscles, leading to improved form, strength, and speed.
Try out the following exercises to work your ab muscles:
The Low Cable Chest Fly
Using a cable machine, put the resistance at a medium level and face away from the weights. Bend your knees and grip the cable handles as you push forward to start. The arms fly to the sides and return to the front.
You can also do a variation of this exercise using dumbbells. Stand shoulder width apart with two dumbbells and palms facing upwards. Raise both dumbbells together and bring them around should level. Slowly, bring them back to the starting position.
The Traditional Plank
While machines can help with targeting specific sections of your abdomen, traditional exercises help to develop the overall ab muscles. One of the indispensable exercises for any ab workout is the plank.
To achieve the plank, lay face down with your elbows bent and aligned with your shoulders. Your back and legs should be flat as you lift your body weight onto your elbows and feet. Hold the plank position for 10 to 20 seconds before adding more time going up to one minute.
Ab Rollout
This exercise involves the use of an ab roller or a barbell with plates attached.
Kneel on the ground with your shoulders slightly hunched and arms outstretched. Hold the two sides of the ab roller and slowly push forward to lower your body until your biceps line up with your ears. Push back to lift yourself to your starting position to complete one rep.
Pullups
No matter how much exercise equipment you invest in, the traditional pull-up exercise remains a good option for building abs.
Start with your hands on a pullup bar and slowly pull your chin above the level of the bar. Lower yourself to your starting position below the bar to complete a single rep. Complete as many as possible during the first set of reps. After resting for one minute, try to repeat the exercise minus two for the second set.
Dumbbell Crunch
The classic crunch is an exercise that you shouldn’t miss. Add a dumbbell in each hand as you crunch for added resistance and stronger core muscles. Lay on the ground with your knees bent and your heels flat. Hold a dumbbell across your chest as you raise your torso and lower slowly.
To get better results, remain in control of your movements. Add heavier dumbbells as you complete your reps.
Russian Twist
This is a classic ab-building exercise. Sit on the ground holding a medium medicine ball and bend your knees. Lift your heels off the ground and twist your torso from side to side. Rotate your torso and the weight as your heels remain above the ground. If you feel tired, drop your heels to the ground.
These are just a few exercises that you can mix into your workout routine to build core strength. Ab muscles, just like leg muscles, can take a lot of effort to develop. Be sure to complement exercise with a balanced diet, sufficient sleep, and rest.