Abs are the muscle in the abdomen of a human body required for almost all the regular activities like walking, bending, standing, sitting, reaching and lifting. It helps to stabilize the torso to maintain a good posture. When the abs are strong and strengthened further with ab workouts at home, they prevent lower back pain, help in fast weight loss, and reduce the risk of injuries. Most important of all, an abs workout gives maximum stability to the spine.
The workouts that target the abdominal muscles to develop the abs and strengthen it are known as abs workout. This can be done in two ways depending on physical fitness- in the gym with proper equipment to aid the workout or at home with relevant ab training exercises. They are categorised into different levels: beginner, intermediate, advanced, upper, and lower ab exercises.
One can do ab workouts at home effectively and efficiently as it does not require any particular machine or equipment. Hence ab workouts at home are considered the best core exercise of all times.
Abs workout can be done by anyone who has qualified physical health without any complication or previous history of any accidents or trauma. Abs workout are usually performed by: Sports personalities who have to strengthen their core and their body muscles opt for these over the rest. People who want to have a flat tummy and have a trim waistline can perform all sorts of ab workouts at home. People who aspire for six-packs and want an excellent attractive body can do the best ab workouts. Fitness freaks should never fail to perform these workouts.
Any abs workout should be avoided by few people who have other health issues. They are: People with lousy back or spinal damage. People with sprained or strained tissues and muscles. Ligament torn people should refrain from these workouts. People recovering from surgeries must stay away from performing any abs workout until they are perfectly healed.
The best abs workout is mentioned below in detail. They are: Beginner Abs Exercises Plank Plank is the all-time core classic abs workout and is done by holding a straight line from the shoulders to the ankle and supporting the entire body weight with the forearms and toes. Plank is an excellent workout for beginners as it has minimal movement, and nothing can go wrong. It is done by starting with a 20-second hold and then working up to 60 seconds. Engage the core by flattening the lower back and tilting the pelvis towards the back slightly. Care that has to be taken while performing a plank is not to curve the lower back. Dead Bug A dead bug is easy to perform as an abs workout without hurting the neck and back, and hence it is the best choice for beginners. It is done by lying on the back with the arms extended to the roof and its corresponding opposite leg raised to ninety degrees. By bending the knees slightly and lowering the raised leg, the other leg is done the same way and repeated with the opposite leg and hands one after the other. Perform this for 30 seconds in the beginning and then increase the time to 60 seconds. Try attempting three sets of five reps on each side. Hand Slide Crunch This is another effective abs workout done by lying down on the ground with the feet flat and knees bent. Place the hands on the thighs and then slide them up through the knees as one sit up. Focus on moving the ribs to the hips and closing the distance by lifting the shoulders off the floor. Then maintain contact with the ground and lowering the back. The top half ups give a better shape to the upper abs. Start this crunch with a set of five and then work up to 15 with practice. Reverse Crunch A reverse crunch is always better than a standard crunch to strengthen the abs and is a very effective abs workout. This particular exercise keeps the muscles always under tension for a more extended period, and it hits the lower abs in particular. Perform this by lying on the floor and raising the legs so that the thighs are vertical. Then the knees bent at a 90-degree angle. Then bring the knees to the chest by contracting the abs as the hips are raised off the floor. Then slowly lower the legs back to the start and repeat. This is done for 40 seconds, and then the time can be increased as the fitness levels increase. Mountain Climber This is a beginner exercise abs workout done with a high plank position. The arm is in a straight press-up position, and one knee moving towards the elbows with one foot back on the floor. Focusing to pull the stomach muscles throughout the movement burns more calories and develops abs effectively. Start by doing this for 30 seconds and then increase to 60 seconds. Grounded Russian Twist This is the basic version of a Russian twist, and it targets the neglect obliques, and these usually have various complex variations. This abs workout is done by sitting on the floor with the knees bent. Then the heels must be resting on the ground. Lean back with the torso at a 45-degree angle and then push the chest up by preventing a hunch back. Then interlock the fingers and extend the arms right towards the front. Move the torso from left to right by bringing the hands to touch the ground on each side. Then rotate back to the centre position and perform this for 30 seconds during the initial stages. Then, mastering the move can be made intense by raising the heels off the floor and balancing the body weight. Intermediate Abs Exercises Leg Raise Intermediate ab exercises are the next level to the beginner's level. This abs workout is done by lying on the ground with the legs as straight as possible. Then it is raised until they are vertical and close to each other. Then they are lowered gently and then repeated. This targets the lower abs, and it has to be done as a set of 5 raises and then increased to 15 raises per set. Bird Dog Bird dogs are ab exercises that move the opposite hands and legs one after the other but on all fours. The hands and knees must be on the floor with the hands below the shoulder. One must take care to place the knees below the hips. Then the arm and its corresponding opposite leg have to be raised. This has to be done with ten reps, and the alternate side makes one rep. Flutter Kicks A flutter kick is also known as a scissor kick move, which will help carve the abs. These ab exercises are done by lying on the back and raising the legs making sure that they are at least fifteen centimetres above the ground level. One must take care to place the legs straight throughout and move the legs up and down in a kicking motion. The pace of the workout can be at the comfort zone of the person with smooth and controlled moves. Try doing this for 30 seconds in the beginning and then increase it to 60 seconds. Advanced Abs Exercises Bicycle Crunch The bicycle crunch is the best ab exercises that offer the most significant stimulus to both the obliques and the abs. It aches when done, and it shows results also very quickly. It is done by lying on the back by extending the legs and holding them above the ground. Then by placing the fingers on the temples, one knee is drawn in towards the chest. By twisting the torso, the elbow must not touch, but it has to come towards the knee. Then the torso and leg are lowered at the same time and then repeated on the opposite side. The movement should be continuous and smooth and performed anywhere between 30 seconds to 60 seconds. Hollow Body Rock These ab exercises are effective midsection training and are done by lying on the back with a flat back for the entire workout. Then by bending the knees, place the feet on the floor. Lift the shoulders off the floor and simultaneously lift the knees and feet also to a ninety-degree angle. Then maintain this posture with the back completely pressed on the ground. Rock back and forth, perform these core exercises for 20 seconds, and slowly extend the time.
The benefits of doing any abs workout are: The stronger the abdominal muscles get with a six pack workout, the person's life span also increases. The solid abdominal area created with the best ab exercises will support the spine and will help the person to be able to lift heavier weights. Lower ab exercises reduce lower back pain and other chronic back injuries also. Abs workout benefits all the sports players to tremendously perform well as there are more muscles in the abdomen that will generate the energy to the rest of the body. A strong core with the best ab exercises will help a person perform better in sports. Being flat around the stomach with the help of best ab exercises will increase a person's self-image and make them more confident. Ab exercises at home will increase a person's posture, and this done with a tight erect spine. The body will get a better balance with a six pack exercise, and this prevents the risk of fall by offering a more extended and injury-free lifestyle. A lower ab workout helps the body recover fast after a workout and increase muscular endurance. Strong abs with a six pack exercise will increase the muscles, thereby keeping the unwanted fall off the body and burning more calories even in the body's resting state. Ab exercises at home will reduce fat around the waist and is the best answer to how to increase stamina for running. Regular practice will also reduce the risk of developing high blood pressure, heart disease, diabetes and high cholesterol. In pregnancy, a lower ab workout helps the woman with more muscular abs to make her labour easy and also helping her recover quickly. Six pack exercise will cause less pressure on the hips, knees, and ankles, which will also lead to a more stable body. By performing ab exercises at home, it will reduce the possibility of developing a hiatus hernia condition.
Performing abs workout regularly will reduce the body fat to 10%, and for a healthy body, the body fat must necessarily be around 15% in men and 20% in women. So strenuous abs workout have specific adverse effects, and they are: A six pack workout creates a hormonal imbalance. The bladder control reduces and causes discomfort with six pack abs workout. The immune system weakens with time with six pack abs workout. A six pack abs workout develops muscle aches and pains that cause permanent damage over a period. There is a report of people complaining of increased fatigue, tiredness and mood swings after upper ab exercises. A six pack workout causes inadequate cushioning around the joints and organs that increase the risk of injury. Overdoing upper ab exercises can cause cramps, sprain, muscle strains and even other dangerous muscle injuries.
The dos & don'ts of abs workout are: Don't be afraid to modify the best ab workouts to the current fitness level, as this will not cause any harm. Do incorporate the best ab workouts, at least with a few of them in your daily exercise routine. Do focus on having a more nutritious diet like lean meat, fruits and vegetables with the best ab workouts and butt exercises. This helps the abdominal muscles to shed the extra fat and speed the process of toning.
The things that are required to do abs workout are: Mat Water bottle Energy Drink Towel Comfortable attire Plank bands
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