Your abs are like any other muscle in your body: they need to function properly and be energized. Try to do compound exercises about three times a week. You can overload your abs just like any other muscle group, so you don’t have to train them every day. When it comes to toning your abs, squats and crunches aren’t the only forms of exercise that really improve them.
Below are 5 exercises that will really transform your next ab workout.
Hanging knee raise
These hanging knees lift the transverse abdominal muscles. These are the muscles that keep the abdomen firm and flat. In addition to working these core muscles, overhead knee raises also engage the hip flexors, shoulders, lats, and biceps.
- Hang onto the pull-up bar with your hands shoulder-width apart. Your feet should be together.
- Bend your knees and hips at the same time, arching your lower back while raising your thighs towards your chest.
- Pause when your thighs touch your chest, then slowly lower your legs to the starting position. Engage your core to avoid rocking your hips and upper body.
- Hanging from the same starting position as before. Raise your legs so your calves and thighs are parallel to the floor.
- On the exhale, raise your legs until your shins almost touch the bar above you. Try to straighten your legs as much as possible when you’re on top.
- Lower your legs as slowly as possible until you return to the starting position.
Stick to the knife
This movement affects the TRX bar. If you don’t have one available, you can replace the TRX with a Stability Ball.
- Stand on all fours with your back to the TRX Anchor and slide your feet into the bottom of the TRX handles.
- Push yourself up until you are in a push-up position with your arms, head, and hips in a straight line. Only your hands should touch the ground.This is your beginning position.
- Perform overhead push-ups by bending your elbows to lower your torso until your chest is 2 inches off the floor.
- Keep your core engaged and don’t let your hips sag.Back to the beginning position. Keep your legs straight and immediately bring your hips into a straight position. Slowly lower your hips to the starting position.
To perform this exercise on a stability ball, your hands are placed on the floor in the same position that your toes are on the ball (ligaments pointing down).
Instead, you do a push-up. The lift knife is performed the same way: keep your legs straight and your hips lifted as you lift and throw the ball inwards.
Continue on planking
- Get into a push-upposition and shift your weight onto your toes and forearms. Your elbows should be bent at a 90 degree angle just below your shoulders
- This is just an average board with some drag. Your neck, back and hips should be in a straight line. Hold this role for 1 minute.
- After a minute, roll right. Don’t drop anything on the floor! Shift your entire body weight towards your right elbow, left foot towards your right foot.Keep your hips off the ground with your right arm directly over your right elbow. Keep your left hand on your waist.Hold this aspect plank for 30 seconds.
- When your 30 seconds are up, roll onto your left side with knees or anything touching the floor and keep your weight on the floor. Now only your left foot and left elbow should be touching the ground.
You program a total of 2 consecutive minutes. Do as many reps in a row as you can without going down. Track the number of minutes you’ve spent each week and see the progress you’ve made.
. Development of Abs
Don’t have a practice roll?Otherwise, you could constantly use a barbell.
This practice should be “a good pain. Not recommended for people with lumbar problems or herniated discs.
- Place the exercise roller on the floor and hold it with both hands, palms facing you. kneel on the floor
- Slowly roll out the belly roll and stretch your body forward. Go as low as you can without touching the ground with your body. Make sure your core is tight so your back doesn’t swing.Breathe during this part of the movement.
- After pausing in the stretch position, engage your core and exhale as you begin to lower yourself back to the starting position. Squeeze your core here to avoid straining your lower back.
This is a little more polished than your regular bike crunch.All you need is a chest bench or a stationary bench that doesn’t move. Buy the bench here.
This move firmly engages your internal and external obliques. Your obliques are the diagonal fibers that run from your pelvis to your ribs.
1.Lay on your right side with your torso stretched off the bench. Move your bottom leg forward and hook your heel under the bench, then pull your top leg back and hook your toes under.
2.Lower your torso toward the floor about 30 degrees below the bench. Raise your left arm so your palm is around your head and place your right arm over your obliques, squeezing your torso so you feel them contract.
3.Standing, bend your left elbow to the side and bring it up to your left hip.Slowly lower your back to the starting position just below the bench. Repeat for 15 reps, then switch to the left side.
If this exercise is too difficult at first, move your hips back so less of your torso is hanging off the bench.
to take away
I hope you haven’t tried these exercises to define your abs. Really challenge and challenge yourself with these new moves, but remember to always activate that core.