We have seen many movies where actors have fantastic abs, and when you come home, you google how you can have abs just like these actors. These actors exercise for abs daily through which they gain the shape that you watch in the movies. In this article, we would look at the best exercise for abs.
I know you also want to build abs and maybe want to flaunt in front of others or maybe your girlfriend?
What are abs?
If we go by the Wikipedia definition then The rectus abdominis muscle, also known as “abs” is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals.
They are only visible with 12% body fat or lower.
Why is everyone after having abs?
We are victims of popular media and the image of a fit person it has fed us over the years. I’m not even going to try denying that or claiming that I’m above it. Or your reasons could be any of these
- Either you are malnutrition and low-fat level but those are actually not abs instead they are just abdominal muscles, and they are only part of muscle group which shows up because it less fat in body same way everybody got arms, but they called biceps when they are e big muscular same with abs, every skinny have who have less percentage of fat .
- Abs are small muscle group which is mostly covered with belly fat, and if you have a low level of fat, you can easily show them up.
- If you have body percentage of around 15–20 and you are working out hard and no abs then in this case because of that body percentage it’s not visible
- Every model has a body percentage around 8–12, which is ideal for the model body to show abs.
Benefits of Having Abs
Strong abdominal muscles will play a massive role in the form of exercise you complete. Very rarely, will you complete training that does not include the use of abdominal muscles? For example, although you may not feel your abs being engaged during a push-up, they are working more than you know.
And your abdominals are necessary to connect your upper and lower body to complete an excellent push-up. Without strong abs, you will not be as successful as you can be. So continue to look impressive but continue to build strength for a strong foundation to any exercise.
In addition to that, research has also found that women who carry more fat around their middle, particularly visceral fat (deeper fat), are more likely to develop risk factors for heart disease.
Bonus Exercise For Abs
- Begin by getting down on all fours.
- On the inhale, keep your abdominal muscles relaxed.
- On the exhale, draw your abs in and up towards your spine (without holding your breath) and pretend as if someone were going to punch you in the gut – squeeze!!
- Hold this position for 10 seconds, then rest for 10 seconds (get a timer/stopwatch for best results).
- Continue for 10 to 15 repetitions. Maintain a flat and stable spine throughout the movement.
- Always seek advice from a trainer if you aren’t sure if you are performing this correctly or engaging the proper muscles to be effective.
What does having abs means?
There are three parts of this question
Abs are built by working on three parts. Visibility, Strength & Aesthetics.
You might have read this in other online journals that:
Abs are made in the kitchen
but this is the truth if they change the statement to:
Abs are made visible in the kitchen
If you want to flaunt your abs, you got to eat right and reduce fat. There is no other way those abs are going to see the light of (a sunny, beachy) day.
But how much fat should I lose?
I won’t tell you a story or give you any statistics for this question. The answer is pretty simple.
You need to Get to <10% body fat (16%-17% for the ladies).
The lower you go, the more cut and defined your abs will appear. But anything over 10%, and you won’t get to see abs.
Are you thinking to lose your fat? We have already one detailed post on which food to eat to lose weight quickly.
Don’t go on doing hundreds of crunches and then feel disappointed that abs aren’t showing up. In fact, crunches aren’t very good at burning calories. You might be better off running or doing High-intensity interval training if fat loss is the aim.
Because when you lose fat, you lose it in a similar percentage from all over.
Let’s say you have 5kg of fat on your tummy and just 1kg on your chest and shoulders. When you lose fat and say lose 10% of it, you’ll lose it equally from everywhere. That’s 500gm off your tummy, and 100gm off your upper body. No way around it. Sad but true.
I tackled Visibility first because that’s where your ‘imagery’ of abs starts. We all want abs, not to keep them to ourselves, but to show them off(Common! its the truth! the first thought you picture when you would finally get is the picture of you showing off your abs to your friends and family members). And for that, they need to be visible.
But if you want your abs not just to show, but you need only to get them ASAP, to jut out of your frame, like packs of biscuits and not single serves, then you got to have to work on strength. And that has benefits that far, outweigh the vanity-induced, fitness industry-fed craving for a perfect surfboard.
And guess what! You can’t spot-reduce, but you CAN Spot-Strengthen!
Abs are muscles, and you have to remember that. So if you want to make them prominent and robust, you’ve got to grow them. How? Through Progressive Loading. And having rest too.
5 Best Exercise For Abs Which You Can Try
1. Plank exercise
The most common plank is the forearm plank which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in pilates and yoga.
According to Wikipedia, The “Extended Plank” adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and reaches their arms/hands as far forward as possible.
How to do Plank exercise?
Start on the floor on your hands and knees. Lower your forearms to the level with elbows positioned under your shoulders and your hands shoulder-width apart.
If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time.
Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.
2. Bicycle crunch
Why do Bicycle crunch?
In the San Diego study, this exercise was the second-highest in terms of strengthening the obliques in participants. It also stimulates more abdominal activity than the traditional crunch, including your lower stomach and obliques. This is one best exercise for abs.
- Lie flat on the floor with your lower back pressed to the ground (pull your navel in also to target your deep abs).
- Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and make the same motion on the other side to complete one rep.
- Do three sets of 20 reps.
3. Vertical leg crunch
One of the other easy exercises for abs. The vertical leg crunch is an excellent exercise for effective muscular growth in the rectus abdominis and within the obliques. The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It’s similar to a regular crunch. However, the legs are to be perpendicular to the floor, focusing on the abdomen and adding intensity within the exercise.
4. Reverse crunch
What is reverse crunch exercise? Let’s dive into the 4th exercise for abs.
The reverse crunch is a core exercise that targets the muscles of the lower abdomen. To perform a reverse crunch, lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.
5. Alternating V- Up
To do this exercise, lie flat on your back with your legs out straight in front of you and your arms down by your sides.
Raise one leg toward the ceiling and then lift your other leg off the ground, squeezing your glute. Press your low back into the ground and engage your abs as you lift your legs.
Then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg.
Press lightly through your arm on the ground as you press your low back into the ground and reach up as high as you can, rotating toward that raised leg.
Squeeze your glute of the leg close to the ground to help protect your low back.
Do not touch that leg down on the ground. Keep it up higher to make a move easier.
This is one of the videos showing how you can do Vertical -Ups.
BONUS: Your exercise plan can look like this:
Plank tri-set (regular and sides): 30-60 seconds
Reverse crunch: 15-20 reps
Bicycle crunch: 10-15 reps per side
Vertical chair knee raise: 12-15 reps
Notes: Perform 2-4 complete sets or circuits with no rest between exercises and a 1-minute rest between circuits.
Bonus extras for our readers
So after all the above stated best exercise for abs, I would like you to give my blog users some bonus tips related to diet and food.
Cardio exercise can reduce belly fat, which can help you get six-pack abs. One review found that the more cardio people did, the more belly fat they lost! (Amazing it is! right?!)
Exercising the muscles that make up your abdomen can help increase muscle mass to achieve six-pack abs. Pair abdominal exercises with a healthy diet and cardio to optimize results.
Protein can also help reduce calorie intake, as well as decrease body weight and fat. It can also help in repairing and rebuilding of muscle tissues and in preserving muscle mass during weight loss.
High-intensity interval training can also help you in increasing fat burning and may be especially useful for reducing belly fat and achieving six-pack abs.
Studies show that drinking water can temporarily increase metabolism, reduce appetite, and increase weight loss to help you lose stubborn belly fat.
Processed foods are high in calories, carbs, fat, and sodium. These are the foods that require less energy to digest and are also lacking in essential nutrients like protein and fiber that can aid in weight loss.
Refined carbs are low in nutrients and can increase your hunger levels. A high intake of refined grains has been linked to increased belly fat.
Eating fiber can help keep you feeling full and also helps to protect against weight gain and fat accumulation.
Getting abs is easy if you do the above-mentioned exercises daily and with much passion. Usually, in this century, people don’t get time for such types of activities. If you can make a new routine or some time table to do these exercises, then you would be able to get abs within one month or so.