Abs are an important feature of fitness and beauty especially in men. Having an abdomen filled with abs makes you look cool when your shirt is of. All athletes (from baseball to soccer and hockey) rely on their physical training to increase their strengths when doing complex sports. It’s good for professional athletes, but what about those who want to tear their abdominal muscles?
First, let’s recognize an incredible truth: the six packages are not all the same. Some people have to exhaust their bellies before they can open their abdominal muscles, while some abdomens seam to be confused by abs without a single push-up.
Bellow are some exercises you can practice just for 20 to 40 minutes a day and be rest assured that you will start seeing seeing significant result in less that 14 days if you practice these exercises rightly. You do not need to practice all of them. You can select the ones that you find OK for you.
1. V Pull Up
- Lie down on the floor with your arms and legs.
- Tighten the abdominal muscles while raising your hands and feet above the torso.
- Lower your arms and legs to the floor.
Watch the video to see how it is done
2. Hanging knee ups
Hang on a rope, rod or bar with your body straight. Tighten the abdominal muscles and slowly pull the knees until they are a little higher than the hips. Slowly lower the hind limbs to avoid swaying. This is a cycle.
You can perform 3 sets of 15 cycles. I recommend this exercise because it works all your abdominal muscles.
3. Hanging Knee Raise Holds
Hang on a metal bar or a strong rope. Tighten the abdominal muscles and slowly pull the knees up until they are a little higher than the waist. Hold the knee at that level for about 30 seconds.
It is recommended to do 4-5 sets of 20 to 30 second holds. This creates high tension in the rectus abdominus and makes it stronger
4. Barbell Roll-out
Fit loads of about 10 pounds on a rod or bar making a roll and then squat on the ground behind the roll. Your shoulder should be over the bar. Keep your stomach muscles up, roll the bar forward, hold until you feel you are about to fall. Get back up in that same position and roll down again. Do that about 5 packs of twenty rolls.
Watch how to do it.
5. Swiss Ball Crunch
Lie on the SWISS BALL with your feet shoulder-width across the floor. The lower back must be supported by the ball. Place your hands behind your ears or on your thighs. Roll your body out off the ball until you sit up. Then roll back to the initial position
You can do 5 sets 20 rolls for a sport session.
6. Leg Raise Combo
Stand between two bars and hold the bars firmly while raising you legs straight up till they are right in-front of you making an angle of 90 degrees with the top part of your body.
Stay in this position for about 30 Seconds.
7. Leg Raise
Lay down straight on the floor with you legs closed. You can put your hands behind your neck or lay on your hand. Then raise your legs up till they form an angle of about 90 degrees with the top part of your body, then slowly lower them down till it is about touching the floor. At this point, you raise the legs up again.
You can do this about 20 times, then repeat the set
8. Medicine Ball Russian Twist
Sit upright and hold a ball with both hands. Sag behind a bit and bass this ball with both hands from side to side making sure you twist your body.
Do this 30 times or as much as you want.
9. Hollow Body Hold
Lie down with your back on a yoga mat and stretch your arms over your head. Raise the legs, arms and shoulders off the carpet by 3 to 6 inches while the lower back is stuck to the mat. To make it easier, bend your knees to bring the center of gravity to your stomach.
Stay in this position for about 30 seconds.
10 Bicycle Crunches
Lie on your back, bend your legs 90 degrees with your arms behind your head. Take the opposite knee to the opposite elbow. Then turn to the other side and make sure not to rest your head with your hands. Alternate the sides and keep the lower back to the carpet.
11. Medicine Ball Mountain Climber
Hold the ball with both hands and lower yourself to the ground in a bent position. Drive one knee to the chest, then quickly backward when you lift the other knee. Do this 30 times
12. Super Pike
Stand with your toes on the ball in a bent position. Bend your hips and turn the ball towards you so that the upper part of the body becomes vertical. Scroll back so that your body is straight again and your spine is stretched, then roll the ball over your legs so that your body forms a straight line with your arms extended over your arms, but your hands are always on the floor. You must see yourself as a flying Superman. Drag your lats to return to the Flex position and begin the next iteration.
Watch the video to see how it is done
Lie flat facing upward. Then raise your legs and your head thereby resting your body on your buttocks. Raise your legs in motions as if you were pedaling a bicycle while raising the upper part of your body too. Do it like in the video
14 Star Plank
Assume a push-up position. Move your arms and feet as far as possible: your body will form a star. Stay in the position with the torso straight and stretched for 30 seconds.
15 Toes to Bar
jump and hold a bar with your legs put together. Then take your legs up till they touch the bar. Take them down and redo the exercise 20 times.
There are many more exercises that help in working Abs but these ones have been carefully chosen because they are intensive and will yield results rapidly if done properly. It is important to note that the more you practice these exercises, the closer you get to your desired results.
Good luck on your quest for Abs!