Ab exercises are a very important part of your workout. Many people don’t know that abs play a vital role in your back support. Abs will protect you from getting back pain and will help you to maintain a good posture. Nowadays everyone wants six pack abs, but one thing many people don’t know is maintaining them is very difficult and can take a lot of time and effort. But some ab exercises can help you to get six pack abs faster. Below are some of the top 10 best exercises for building a strong core.
Plank is an isometric move that can be performed anywhere without any equipment. What plank exercise do is targets all the muscles of your core. This includes your rectus abdominal, transverse abdominal, internal, and external obliques. Variation like the modified plank is a plank exercise for older adults. Doing the plank exercise benefits your full body muscles and burns a large number of calories.
Start this exercise by getting into a pushup position, then lowering your forearms to the ground and keeping your elbows under shoulder level. Try to balance on your feet, look slightly in forward direction and focus on your abs. Hold this position for minimum 1 minute, do 3 sets of 30 seconds if you are a beginner and try to increase the duration. Doing a one minute plank burns around 10 calories.
Start this exercise by laying on your back, on a flat surface. Your hands should be behind your head with elbows wide. Left knee should move towards your chest and your right knee should extend out into the air at 45-degree angle. Rotate your torso towards your left knee, reverse the position of your legs and rotate your torso towards your right. This is one repetition of bicycle crunches. Do 3 sets of 15-20 reps each.
Start this exercise by getting on the ground with your legs extended in the air. While you’re upper body resting on a flat surface, arms in front of your chest. Using abdominal muscles, curl your torso off the ground and try to reach your toes. Slowly lower your body to start position. This is one repetition of this exercise, do 3-4 sets of 15-20 reps each.
Start this exercise by sitting on a flat floor, balancing on your tailbone. Your legs should be crossed and elevated in the air, hands in front of chest. By using your abs rotate your upper torso towards left side and then towards right side. This is one repetition, do 20-25 reps in 3 sets each.
Start this exercise by laying on your back with your knees bend, your feet on the ground. Your arms should be by your side, head curled forward. Reach your right hand to your right foot and same with the left hand. This is one repetition, do 10-15 reps in 3 sets each.
Start by laying on a flat surface, Your legs lifted in air at 45-degree angle arms resting by your side. Without lifting your lower back raise your legs to hip level and then lower them back to starting position. This is one repetition, Do 3-4 sets of 15-20 reps each.
Grab a pull-up bar with your hands equivalent to your shoulders width. Lower your body, put your feet together and raise your legs perpendicular to your torso keeping them straight, Slowly lower your legs back to starting position.
This is one repetition, Do 3 sets of 10-15 reps each.
Start this exercise by laying on a flat bench, With hands behind your head holding the bench. Bring your knees up to your chest and off to the ceiling, raising your body with just your shoulders on the bench. Slowly lower your body back to starting position. This is one repetition, Do 3 sets of 10-15 reps each.
Start this exercise by standing, with your knees slightly bend. Lift the medicine ball over your head with your arms straight, raise up on your toes and use your core muscles to throw the ball on the ground as you bend forward to your waist level. This is one repetition, do 3-4 sets of 20-25 reps each.
Start this exercise by laying on your left side with your left arm extended, bend your right arm to your head with elbow out. Right leg should be at top of the left leg, raise your upper body as to bring your right elbow closer to your left leg.
Slowly lower your body back to starting position. Continue the same with other side. This is one repetition, do 3-4 sets of 15-20 reps each.