In our workout journey, one of the most frustrating things to work out on is our abs. It can be so challenging to build our desired abs while attempting to maintain our diet at the same time. However, it is possible. The many benefits of having strong abs include endurance and flexibility with your body. By having stronger abs, you have a better posture and you have a generally stronger core. Not to mention, stronger abs guarantees a slimmer waist and a flatter stomach. With this being said, the following are the 10 best stomach exercises to build strong abs:
1 Long Arm Crunch
The long arm crunch is known as one of the most effective ab workouts. While this exercise focuses more on your upper abs, it also focuses on your core at the same time since all your core muscles are activated with this exercise. Benefits of the long arm crunch include strengthening your balance and improving your posture, and of course gaining muscles in your stomach to achieve the stomach you want.
For better execution of this exercise, lie down on a mat for better comfort. Next, raise your arms and put them above your head, flat on the floor. Your palms should be then facing the ceiling. Your legs and feet should be relaxed, flat on the floor. Gradually curl up without moving your body weight. In doing this move, use your abdomen and not your head or neck for proper execution. As you’re doing this, lift your hands off the floor and keep them parallel to the floor. Once you’ve done this, gradually go back to the original position and repeat this as many times as you prefer.
2 Standing Cross-Body Crunch
The standing cross cross crunches increases both your core strength and stability, and slims down your waist. This exercises also works on your flexibility and your overall coordination. This exercise doesn’t just count purely as a strength exercise, but cardio as well- since it’s an exercise that increases your heart rate and burns off unwanted body fat.
To start off, stand straight with your feet apart and place your hands behind your head, similar to a crunches position. Next, bend your right leg and lift it as high as you can. While doing this, your right knee should meet your left elbow. Do the same for your left leg and repeat this exercise for as many times as you’d like.
3- Flutter Kicks
Flutter kicks helps improve your core strength, endurance and flexibility. This exercise specifically is effective in targeting your lower abs, since it’s the hardest part of your abdomen to burn down. This exercise also helps in slimming down your waist.
This exercise seems fairly easy, but much more challenging to execute. First, lie down on your back and place your hands on your side. It’s better to lie down on a mattress to avoid back pain when doing this exercise. Next, do a scissors movement with your feet and stack your feet alternatively on top of one another. Continue doing this for as long as you can.
4- Stability Mountain Ball Climber
The stability ball mountain climbers exercise is a different variety of the mountain climbers. This isn’t just a core exercise, but a cardiovascular exercise as. As effective as the regular mountain climbers may be, it may seem fairly easy which is why this exercise is good to increase the challenge. With the inclination of the ball in your mountain climber exercise, this raises your heart beat more and tends to burn more calories.
To start off, position yourself in a plank with your hands placed on top of a ball. As you’re in this position, bring your right knee forward just below your chest, while maintaining your left foot on the ground. Do the same for your left knee and repeat this for as many times as you can.
5- Plank Jack
The plank in general is the best exercise for your core and lower back. In the plank jacks variation, it becomes a cardio exercise to burn even more calories than the original plank. This exercise also further improves your endurance. This exercises raises your heart beat and as a cardio exercise, it’s good for your heart and burns more calories than the normal plank. If you want to start off with a cardio exercise to get your muscles activated, this is a good exercise to start with.
Start yourself in a push up position and ensure that your feet are together. Next, hop your feet apart as much as you can and be sure not to strain any part of your feet. Make sure that you land on your toes as you’re doing this. Lastly, jump once again and bring yourself back to your starting position. Keep repeating this for as much as you can.
6- Reverse Crunch
Reverse crunches are one of the most basic exercises in working on your abs. This exercise increases your ab strength, while working on your core and lower back. This is also a popular exercise in gaining a flatter belly.
First, lie down and place your hands at your side. Place your knees to a 90 degree angle until it’s parallel to the floor. Next, lift your hips and continue the exercise from there. You’d be extending your knees as far as you can, and then go back to your original position. Then, do as many reps as you can.
7- Reverse Dumbbell Chop
The reverse dumbbell chop allows you to work with your dumbbells for an added challenge. This exercise allows you to work on your core, your shoulders and your quads all at the same time. This also counts as a cardio exercise as this exercise pumps your heart rate.
To get started, bend your knees and rotate your body. In doing this, hold your dumbbell with both hands just by your left thigh. While keeping your arms straight, swing your dumbbell to your right shoulder as your legs straighten up. Do the same movement for the other side and repeat this exercise for as much as you can.
As mentioned above, the plank is one of the most effective exercise to engage your core and build endurance and strength. This exercise works on your entire core and slims down your waist. It’s also effective to improve your posture and reduce any back pain you may be feeling. The plank may seem like a basic position, but it’s one of the many challenging exercises in strengthening your abs and your core. The standard time frame in doing a plank is between 45 seconds to 1 minute, however, you can adjust this according to your endurance.
Position yourself in a push-up position with your elbows just under your shoulders and your feet apart. Next, bend your elbows and the rest of your weight should lie on your forearm and toes. Your body should appear in a straight line and hold this position for as long as possible. Hold this for 1 minute if you can.
9- Bicycle Crunch
Bicycle crunches is another great way to work on your lower abs and core. It’s a fully engaging exercise move that improves both your stability and flexibility. This also works on your obliques, which is why this can also help slim down your waist to get that curve you want.
Place yourself in a crunch position, except with your legs straightened up in the air. Bend one knee and bring this knee to your chest and do the same for the other knee. Do this alternatively in a regular pace. One knee should be bent and the other should be straightened alternatively. Repeat this for as many reps as you can while maintaining your position.
10- V Ups
The V Ups is one of the most challenging exercises that fully engages the muscles in your abdomen. This works on your entire core, obliques, abs and back. It’s an exercise move that manages to target various parts of your body. However, you should do this in the right way to avoid straining any of your muscles and joints.
To do this exercise correctly, lie down on a mat or any comfortable surface. Extend your feet and your arms should be extended over your head. Next, raise both your legs and your upper body simultaneously in which your arms and your feet should meet. You should feel you core and your abs fully engaged while doing this. Return to your original position after doing this and repeat this as much as possible.
In conclusion, above are the 10 best exercises to strengthen your abdomen and core. By doing these exercises, you’re guaranteed to have a better endurance and strength in no time. These exercises target various muscles from your core, your abs, your back and your obliques with different exercises which is why a combination of a few, or all of these, if the perfect way to build strong abs.
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