The best ab exercises to kick-start that elusive six-pack
Many people start off with their fitness journeys looking to get lean with the hope of one day having abs.
First and foremost having a low percentage of body fat is the key to showing off those glistening abs you work so hard far. If your BF percentage is too high then you won't be able to see the definition of your abs.
Another important item in developing well-defined abs is the size of the abdominal muscles.
If you have a low body fat percentage but not a lot of strength in your abs then they may not show like you want them to.
The abdominal muscles are actually some of the easiest muscles to train when you work out.
Abs don't need as big a workload because they are already working in day to day life. They keep us balanced when we stand, they keep us aligned when we run, they stabilize the upper body when we squat.
For this reason, when it comes to doing an ab workout you can do just a 10-minute session and see great progress.
What Are The Abs?
The abdominal muscles are made up of the rectus abdominis (the middle "6-pack"), the internal and external obliques (sides). To develop a stronger core and well-defined abs, it is essential to work all three of these muscles in your routine.
How To Work Each Group?
The rectus abdominis can be split into two groups; the upper abs and lower abs.
To work the upper abs you can perform exercises just as, crunches, raised leg toes touches, or hanging knee raises.
The lower abs can be worked by doing, leg raises, dead bugs, or reverse crunch.
The obliques which are the sides of your core can be worked in different ways. For example, the bicycle crunch, side plank, or farmer's walk.
With that being said here is our 10-minute ab circuit for a stronger core:
The circuit will be 10 minutes long, it will consist of 4 exercises each done for 30 seconds with a 30-second rest after the 4 exercises, this will be repeated 4x for a total of 10 minutes.
1. Toe Touch Crunch - With your legs raised straight up in the air, keep your knees as straight as possible. Reach up and touch your toes, drop your shoulders back to the ground, and repeat.
2. Leg Raises - Laying on your back, keep your legs straight, raise them all the way to the ceiling until your butt is off the floor. Then lower them done keeping them an inch above the floor and repeat.
3. Bicycle Crunches - While on your back, put your hands behind your head. Lift both legs off the ground, bring one knee into your chest while still keeping the other one off the ground. Bring the opposite elbow in to touch your knee (left elbow to right knee, right elbow to left knee). Then switch, bringing your other knee into your chest.
4. Flutter Kicks - Just like the starting position for the leg raises, lay on your back with your legs slightly off the ground. Lift one leg a couple of inches up, then lower it as you raise the other leg. The action should be like kicking in a pool, small movements while keeping both feet off the ground at all times.
This circuit can be performed 4-5x per week.
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