A perfectly fit physique starts with some rock hard abs. Actually, a well-formed 6-pack is considered a must-have for any man that considers himself fit. Building a firm tummy requires a strict routine that you have to follow through on a daily basis; be it diet or workout.
The plan, in this case, is to kill the flab and tighten the muscles around the tummy area. Before you embark on this workout journey, it is best that you understand that different bodies behave differently. It may take your gym partner a half a crunch to tone up while it will take you several months just to achieve visible results. However, it is best that you remain persistent in your workouts because you never know when your body will catch on and develop those anticipated abs.
It is also important to note at this point that the first rule on developing abs is to focus on quality over quantity. If you are used to crunches and can easily perform 2000 reps, let them go. You will simply be wasting your time and probably injure your back.
Once you start getting used to a certain workout, get into another or increase its intensity. It is only this way that you will be able to feel the burn and actually lose weight. If you are a beginner in this quest, these group of exercises will get the ball rolling but remember to increase intensity with time. You’ll know that a workout engages the muscles in your abs if they include any three main planes of motion; frontal, transverse and sagittal.
1. Spider-Man Plank Crunch
This is the kind of exercise that engages the entire core. It thoroughly works the front and the back abdominal area so expects to feel the burn all around. The target muscles, in this case, include; the rectus abdominis, lower back, and obliques. The best thing about it all is that this happens without the intervention of a machine. It gets even better because you can do it anywhere; home, office, park hence no limitations.
Commence the traditional plank position whereby your forearms remain on the ground and your body extended straight. Next, bring your left knee forward towards your left arm and return the leg to the beginning position. Repeat the same step with the right leg and return to the plank position. A repeat of each side is considered a rep. For effective results, perform 10 reps.
2. Ab-wheel Roll Out
This is also the kind of workout that engages your entire core and will have you feeling the burn sooner than you expected. It is only a matter of time before your ab muscles start getting a definition that will definitely earn you stares.
Get on all fours with your knees on the ground. Get hold of the ab wheel with your hands underneath your shoulders. Gain your stability, tighten your abs and roll the wheel forward until you feel like you are at your wits end with your balance. You know that you’re in the right position if you feel like all your abdominal muscles are burning and all stretched out. Your arms will also feel a certain level of burn. It is then that you will roll the wheel back to the original position. Perform as many reps as you possibly can without losing your balance or form.
3. Cable Rotation
If you enjoy sports such as tennis, golf, baseball and other hyper outdoor events then you will definitely reap more results with this particular workout. It engages the obliques but in order to reap the biggest gain, make the exercise as close to the movement that you are likely to perform your favorite sport.
Stand with your feet at shoulder-width apart while grabbing on to a cable with both hands. Keep your arms straight ahead in a firm state and tighten your abs. Twist your torso to the right without turning your lower body, hold the position for a few minutes then return to the original position at the center. Turn to the left, hold then return to the center. Count that as a rep and aim at performing 10 reps for both sides.
4. Arm High Partial Sit-Up
Sit-ups are an age-old workout that has been known to engage the core muscles effectively. This is the kind of workout that will engage your abs and make you feel the burn almost immediately. This way, you are assured of belly fat burn and muscle toning.
Lay on your back on a flat surface. You can place a blanket or mat underneath for comfort. Bend your knees at 90 degrees and lift your arms straight out above your chest. Lift the upper part of your torso just until your shoulders are a few inches off the ground. Hold the position for a second and then return to the floor to the original position and repeat.
5. Bicycle Crunch
This is the kind of workout that engages all the three target areas at a go. It can be described as a combination of the traditional crunches, and the side crunches that engage the obliques. This also includes the reverse crunches which engage the lower and. A combination of all this makes the bicycle crunch workout a must-do kind of work out.
Lay flat on the ground, facing up and bend your knees at 90 degrees. Your hands should be tucked under your head. Lift your torso up without dragging your head using your hands. Bring your right hand and meet the left bent knee, hold the position for 60 seconds and repeat with the other side. Count both sides as a rep.
(a) Cross Crunch
(b) Swiss Ball Roll Out
(c) Barbell Roll Out
(d) Barbell Russian Twist
(e) Swiss Ball Crunch
(f) Dip Leg Raise Combo
(g) Flutter Kick
(h) Front Squat
(g) Leg Raises
As long as you are dedicated to achieving the most out of your workouts then you need to totally commit yourself to the exercises. It is also best that you make the necessary lifestyle changes in order to aid your efforts. Once a workout starts feeling too easy, accelerate or increase the intensity. Pushing your body to greater heights is what will curve out your abs within a short period of time. Another effective way of reaping the most out of workouts is by incorporating any exercise machine for abs.
The Hidden Best 5 Abs Workouts for Men
Emily is the founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve the perfect body. BodyShape101 is concentrated on exercise & fitness tips and making the most out of it. She is also a mother of one and she tries to find a balance between her passion and her biggest joy in life.