Ab Workout: Why You're Doing it Wrong & the Right Way to get 6-Pack Abs
Are you looking for a great abdominal workout? I’m going to show you my favorite routine that will definitely help you get results.
If you’re looking for a great abs workout that gives you the best results, this list is for you. Abs are one of the most sought-after muscles among health and fitness enthusiasts. Some people do sit-ups alone, while others prefer fancy and complex workouts. Either way, your real goal should be to get a strong core (your abdominal muscles) which will help improve your posture and protect your lower back. This can prevent you from picking up an injury in the future.
Summary
In addition to doing ab workouts that target the individual muscles and exercises, it is best to do a workout that combines these muscles and exercises into one workout. Such an exercise is called a core training routine.
We know, we know—you're too busy to workout. (Or maybe your abs just aren't really your thing.) But before you click away, just hear us out! This workout is perfect for the busy human.
The exercises:
Russian twists: 3 sets of 20
Laying leg raises: 3 sets of 12
Leg lifts on a bench: 3 sets of 12
Crunches with weights: 3 sets of 15
1. Russian twists: 3 sets of 20
Russian twists are a great exercise to work your obliques. Russian twists involve rotating your body while keeping your lower body stable. This forces your core muscles to work harder than they would doing crunches or sit-ups. The obliques are the muscles on the sides of your trunk and abdomen. They play a role in many everyday movements like bending and twisting, as well as sporting activities such as throwing a ball or swinging a golf club.
The Russian twist is a fantastic core exercise that will leave you feeling the burn in your abs for days. Here's how to do it:
1. Sit on a mat with your knees bent and your heels touching the ground.
2. Lift your feet off the ground and balance on your butt, with your knees bent at a right angle.
3. Twist your torso so each shoulder is aligned with the corresponding knee (i.e., twist left as far as you can go, then twist right). Repeat until you've done 20 reps, then rest for 30 seconds before beginning the next set.
Russian twists are a great way to strengthen your core muscles, which in turn helps you with almost every other physical activity. They're also easy to do: just sit on the floor with your legs bent at a 90-degree angle and your back straight. Hold a medicine ball (or a weight of some sort) in front of you and twist from side to side. Start out doing 3 sets of 20, or whatever feels best for you.
2. Laying leg raises: 3 sets of 12
Laying leg raises are a great way to build up your core and strengthen the muscles in your hips, thighs, and glutes. They're a bit harder than crunches because they use more muscles, but the increased difficulty means you'll get better results.
To do laying leg raises, you'll need to lie on the floor face-up with your hands on either side of you. Keeping your legs straight and together, slowly lift them up until they reach about 45 degrees from the floor. Then slowly lower them back down. Do three sets of 12 reps each.
You can also try keeping your legs bent to make it more like a crunch if the straight leg version is too hard for you.
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3. Leg lifts on a bench: 3 sets of 12
Leg lifts on a bench can do more than just tone your quads. They can also help you build a better butt!
Try this move: After getting situated on the bench, start by doing a set of 12 leg lifts, then follow that up with 12 glute bridges. (For the glute bridges, try to keep your knees together the entire time and flex your core to increase difficulty.) Do those two moves three times each, and you'll be on your way to a strong and lifted booty!
4. Crunches with weights: 3 sets of 15
Crunches with weights: 3 sets of 15.
Why it's important:
-Weighted crunches have been proven to help you burn calories faster and more efficiently than regular crunches.
How to do it:
-Lie on your back with your knees bent and raise your legs so that your calves are parallel to the floor.
-Hold a weight with both hands on top of your chest, making sure to keep your elbows out to the side.
-Use your abs to lift your shoulders off the ground as far as you can go. Lower yourself slowly back down.
Workout images
1. Russian twists: 3 sets of 20
2.Laying leg raises: 3 sets of 12
3. Leg lifts on a bench: 3 sets of 12
4. Crunches with weights: 3 sets of 15
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