ab workout Archives - Fit & Elegant

Top Home Ab Workout to Get that 6-pack Abs in just a week!

September 7, 2020 by Kristin Brown

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The home ab workout is the exercise of many individuals who want to get that six-pack ab. Yes, believe it or not, you can achieve the six-packs ab by doing the home ab workout. One of the many places to carve up the core can be made possible at home.

The home ab workout does not only focus on your core, but it can also aggravate other muscles to increase mass. The exercise does not only affect certain areas with fats. But the home ab workout will focus on your core muscles. Other muscle groups that will be affected by it are just bonuses.

One thing I learned about the home ab workout is to workout more with proper eating. HIIT, for example, is a good workout if I want to get rid of my body fats and build muscles at the same time. With this, I would lose weight. But, it is not simple actually with all the temptations and occasions. Also, core muscle workout is another challenge, but this is what my body needs.

In my case, I strengthened my muscles so it will be strong enough for more ab workouts. There are different types of at-home exercises, but it has a single goal only. That is to strengthen our core muscles from all angles and focus on function rather than flexion. It will lower the risk of a back injury.

A warmup is needed to begin with the workout. The warmup is a prerequisite for each activity. A five-minute exercise will strengthen your training and give you a good start. My warmup before the home ab workout is pulling my navel toward my spine. It will look like I am bracing myself. As simple as that, it will activate my muscles for the workout.

Essential Home Ab Workout

The Powerhouse

Workout at home is significant because it will improve good posture while being stuck at home. Unlike hitting the gym, when you are doing training like a powerhouse at home, you will only have limited time and space.

To achieve the results of the powerhouse ab workout, you have to perform 20 repetitions of renegade rows using a dumbbell. Repetitions should be on each side using each arm to do a dumbbell overhead press with a twist.

Then you can do the split squats for each side for 8 repetitions. While the walking lunges in a dumbbell suitcase routine should be made in 30 repetitions.

Speaking of the dumbbell, you can perform the dumbbell lateral raise with single-leg squats on each side. Just make 8 repetitions should do the trick to work on your leg while your hands have weight lifting.

The No-Crunch Workout

Yes, it is possible to do a home ab workout without the crunch. Even no-crunch, your entire core will be burning way more than your abs. So THREE rounds of the following will do it.

Perform 20 repetitions of bicycle crunches with your dumbbell overhead. Make sure you will hold the weight just off the ground but do not touch it.

Top-Home-Ab-Workout-to-Get-that-6-pack-004 Then, you can also do some pushups. It will work as the home ab workout. 10 counts will be enough for each routine.

Side plank is another option that I am doing. A minute of it can change a lot. You can do it with dumbbell flyes. Just hold a dumbbell on each side. Series of plank can be done in many positions. Forearm plank, right and left lifting, right arm and left arm back to hip, and forearm plank, among others.

The Cardio for Core

If you need a high-energy workout? Then this home ab workout is what you need. Three rounds of the following circuit will keep your blood pumping. High energy workout like lunges, climber, and burpees are some of my favorites to increase muscles at my core—the routine consist of 20 skater lunges, mountain climbers, and burpees.

The Standing Core Muscles Workout

One of the home ab workouts that can make a big difference is the standing ab workout. It is a core workout that can be easily performed. For the standing ab workout, you can do it at home with three rounds of each circuit.

The first routine you can perform is dumbbell chops. 20 repetitions of this, and you can follow up with a plank. A plank with knee-in can be done on both sides. But hold the position for 5 breaths before switching the other side.

Then you can do lunges. Forward lunges are a circuit that you can perform for the standing ab workout.

The squats are another option. Using a dumbbell, you can do a lateral raise at home. Complete the 8 single-leg squats on each side. Also, with the dumbbells, you can perform the overhead press. 12 repetitions will work effectively. Make sure that both hands are holding a dumbbell. Then swing it like a kettlebell. It is a bonus workout.

Bodyweight Abs Workout

The home ab workout can be done without equipment. Three rounds of this circuit will give you a satisfying result. Some home ab workout that no equipment needed can be done by doing butterfly kicks, crunches, Russian twists, elbow-to-knee crunches, butterfly sit-ups, and side to side knee drops.

Resistant Workout

Some of the home ab workouts make your body to be flexible, especially when moving forward. So resistant training is essential for your core muscles to develop. Exercises like superman, dumbbell pullovers, and forearm planks will improve your resistance. 20 repetitions for each, and you will gain more resistance.

The side planks can also give you more strength to resist. 2o leg pendulums on each side with reverse crunches will do the trick. For the reverse crunches, make sure your face down and your hands are behind the head while raising your chest off the ground.

The Deep Ab Muscles Workout

9de4gfw3f This ab workout has only a single objective, and that is to deepen the ab muscles workout. The three rounds of the supine reverse crunches with an overhead dumbbell can hold the weight. Raise your legs to do a reverse crunch.

Other workouts that you can perform are the bicycle crunches and inchworms. These workouts can deepen your core muscles. For the bicycle, it will allow your legs to full extent while the inchworms will help you hold your plank position briefly.

You can add the knee-to-shoulder knee-to-ins and knee-to-opposite shoulder knee-ins to create more ab muscles.

The Circuit for Core Muscles

At home, you can perform circuit exercises. With three to five rounds, you can also add a dumbbell pullover and bicycle. Make sure your legs are extended. It will allow you to perform the forearm plank correctly. In this workout, you have to do a 20 side-to-side hip dips. This ab home workout will build more core muscles.

The Rotational Power Workout

How about twisting for your home ab workout? Twisting is an advanced technique but will surely give you how to control a twist. After a warmup, do 2 rounds of the following circuit.

Perform lunges while holding dumbbells on each side. Then twists both slowly and bring the weight across the front knee carefully.

You can also perform pushups with your straight-arm side plank. Do this routine for 10 repetitions. Then continue with the side plank. This routine can be done in 15 repetitions of forearms on each side.

Another workout you can have is the dumbbell chops. On each side, you can perform 20 repetitions. For more difficulty on this one, create a side to side staggered feet to bring the weight back up. Make sure you are in a 180-degree position before chopping again. 10 repetitions will enough to develop core muscles.

Sharing My Thoughts

Finally, the home ab workout is a good thing, so developing ab muscles will be easy to be done and achieve. In my case, I have done this many times, and I think it has been significant. Of course, diet and exercises are the pair to achieve the 6-pack ab.

Pilates for Men to Fine-Tune those Muscles without Getting Injured

June 30, 2020 by Kristin Brown

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Pilates for men holds plenty of benefits though there are challenges that may be hard to overcome. But there are some ways to do pilates for men without getting injured. Pilates workout can help your body to fine-tune the performance.

Pilates for men are movements which are concentrated but help your workout performance. This kind of workout can help you in many ways. Not only when you exercise, but in your daily routine, pilates for men can help your body feel better.

There are plenty of ways on how to do pilates for men, and you can see the difference. But knowing the benefits of doing this exercise will make a significant impact on your body.

Benefits of Doing Pilates Workout

Muscle Development

In doing exercise, not all muscle groups are being taken care of. Some of your muscles used in daily movements are more durable than other muscle groups. In this case, the pilates for men’s workout will work for other tissues that do not get a lot of attention in daily movements. It also builds muscles which are disregarded during lifting.

Increase Muscle Flexibility

When doing a pilates workout, the focus of this workout is to focus on how muscles can be stretched to prevent injuries and strains. The pilates for men also ranges of motion.

Develop Core Strength

Pilates is crucial as it is also performed to build strength to your core. The power movement in your limbs. The actions hit your abdominals and ab muscle, which turns out to develop a six-pack.

While it strengthens the core, it also affects the pelvic, which helps most men to control this particular part of the body.

Proper breathing

Aside from muscle development and improvement of certain muscle groups, like other workouts, pilates improves proper breathing. Increasing focus on disregarded muscle groups, adequate breathing also considered being one of the benefits of pilates for men.

How to Perform Pilates for Men Workout

After knowing the impact of pilates on the body, here how you can get to start doing this workout, for a starter, the fundamental Pilates movements should be the routine. Improving spinal mobility, core strength, and postures are on top of why pilates for men is essential. Then, going to the next level of routine for pilates. This development brings better and powerful results after doing pilates for men.

Curling The Pelvic

Step 1: Lying on your back with arms by your sides is the starting position.

Step 2: Then inhale to prepare and press down into the floor. Exhale as you tuck the pelvis, making it lifts your tailbone off the mat.

Step 3: As you lift, squeeze the glutes to achieve a straight line from knees to shoulders and hold this for 3 seconds.

Step 4: Then reverse the movement by rolling down slowly and beginning with the spine until tailbone.

The pelvic curl is one of the pilates for men, which helps you to make a simple movement into more complex with flexibility and strength. The improvement of mobility will be the focus, which allows the additional movement of the spine.

Changes for Leg

Step 1: Your starting position is lying on your back. Bring one leg up, keeping your arms down by your sides. Make sure your legs are in the 90-degree place.

Step 2: Then, draw your abdominal muscles while maintaining a neutral spine. But do not arch your lower back.

Step 3: A tap to each toe gently and make alternate legs by hinging at the hip.

Step 4: For the final step, extend each leg straight and hover above the mat.

Why this workout? This routine can help your core strength. Pilates for men affects the core muscles if leg exercises are appropriately done. And let us not forget the arms.

Spine Twisting

Step 1: Lie on your back with legs in what we call a table position where your knees together, arms outstretched to the side with palms up.

Step 2: Draw abdominal muscles in and rotate your legs gently to one side keeping knees stuck together. It will cause your hips to lift off the mat.

Step 3: Return to the center and perform over again to the other side.

This workout can make a big difference when you are doing it correctly. A rotational component can make pilates for men productive to improve flexibility.

Lifting Chest

Step 1: Your first thing to do is lie on your back and make sure your hammock your head with your hands. Try to relax the neck when you do this.

Step 2: Then inhale and exhale while lifting your shoulder blades off the mat. When doing this, you have to use your abdominal muscles and not the neck.

Step 3: After that, rotate to one side gently. Do the same for two more times. Rest between sets.

It is one of the pilates for men for your abdominal muscles. The movements like obliques maintain a contraction of your muscles while rotating side to side.

Extending your Back Capability

Step 1: Lying on your stomach while drawing your abdominal muscles towards your spine before lifting the head and chest off the floor.

Step 2: Then keep the neck standing up while reaching your fingers down towards your toes. It will bring your shoulders back and together.

Step 3: Afterwards, the force should be working with your shoulder blades and upper back. Avoid doing some work to your lower back.

When you do this kind of routine, it has a different effect on your body. Most of the workouts are being done in front of us. But this routine will get your back in shape.

Sharing My Thoughts

While others are doing a workout, pilates for men can be the savior if you want more strength and flexibility. The results of the exercise can be perfect when proper repetition, rest, and sets of the routines are delivered.

For starters, pilates for men’s workout should start performing the basics. Then gradually increase conditioning if the body can endure more complex routines.

Bodyweight Moves for Smaller Guys – What you need to know

April 25, 2020March 12, 2020 by Kristin Brown

Bodyweight moves for smaller guys are worth trying as long as you are not taller than 5 feet 8 inches height. Smaller guys can do many bodyweight movements. Can you imagine you are making some moves like squats, bench presses, and deadlifts?

Bodyweight moves for smaller guys can be achieved when you observe proper repetitions. You may also need to consider the range of motion since shorter guys can do different movements without causing injuries.

It is unusual to have workouts for smaller guys. Bodyweight moves for smaller guys are far from bigger guys. Well, this is an advantage for shorter guys.

Now, what are the workouts for smaller guys, and how can you perfect the bodyweight for smaller guys? You can do many things when you are below the average height of men.

Bodyweight Moves for Smaller Guys

If you are one of the smaller men and want to know what bodyweight you can do, here are the best and easiest workout plan for you. Our tips for smaller guys will explain that there are many moves you can do compared to taller guys. You can practice different bodyweight moves without getting fatigued, and you will be encouraged because there are lots of simple routines for smaller men.

Remember, as one of the bodyweight moves for smaller guys; you can do lift. You can add more tension per set as well as additional time for the routine. You will need strength and conditioning routine to improve muscular stabilization on both sides of the body. It will keep your muscle fibers under tension for longer.

On the other hand, the disadvantage of being a small guy is your hands are too small, and the grip of the bar might be too big for your hands. Given that you are short in height, you can find that pulling exercises using your back and legs are too weak. You can overcome this by practicing the move with these lifts regularly.

Plunk Pushup

Any men with different height and build are encouraged to do pushups. So why, pushup? Because pushup is a great way to give more impact to your joints and tissue if you want to build some muscles. However, be careful to follow proper moves to avoid risking injury. If you are a smaller man, how will you do it? Make sure you are pressing the floor while in the position of pushup until your hands leave the ground. Then make a clap, but be careful if you will do this; make sure your hands will land to where they started and prepare to cushion the landing.

Squat

One of the exercises you can do if you are short in height is squat. Because when you have long legs and ranges of motion, squats, especially a pistol, are impossible to perform. Even if you have an average height, the squat sometimes is impossible to perfect. But this move is essential so your one leg at a time and can correct size and symmetry imbalances.

What tricks can you do when you are doing squat? Make sure you are holding your leg in front of you, using both your arms extended for counterbalance. Then sit back on your grounded leg and slowly make a squat. Keep your knee cave outward and reach for your full depth while returning to your position.

Pushup

Do not forget that pushup is a package of strength, control, and stability. But when you have a small height, your arms are shorter, and your body weight is lighter. It will be a real struggle, especially if you are overweight.

To successfully do a pushup when you are smaller men, make sure your hands are on the floor, next to your head and kick up, so your feet are resting against the wall. Your arms should be far from your hands or slightly wider than your shoulder width. Then slide up and down the wall while performing inverted presses. Make it a point that your head can nearly reach the floor. For safety, place a mat under your contact pin.

Dragon Fly

Why choose dragonflies when you are smaller men? Even if you are short in height, bodyweight moves for smaller size when you do dragonfly, it gives pressure to your core and makes strain on the lower back.

To make this move, make your starting position by setting up on the floor with your hands secured around an immovable object. Then lever your entire body up as one rigid unit until you reach a vertical position and lowering yourself on the floor. It makes your abs brace, but make sure you are not breaking any parts of your body, especially from shoulders to toes.

Ab Workout

For short men, bodyweight moves for smaller guys can have a direct effect on your ab. The core strength can hurt your lower back, but doing it using an ab wheel can make a difference. Your rib cage should stay and lead your hips toward the floor while kneeling on the floor. It should make a full extension pulling your arms and bringing the wheel back in.

Ring Dipbody

It is another workout routine when you are trying to find bodyweight moves for smaller guys. This movement creates an immense amount of instability, which results in damage. So, a workout that is easier for guys to reduce the range of motion.

It is one of the exercises that you can perform efficiently. Make sure that you keep your shoulders brushing the straps, which can hold the rings at all times. It is like rubbing against you with complete repetitions.

Pullup

If you are doing a pushup, you will need to do some pullups. Why pullup? When you are doing a pullup, it is like lifting your chest all the way up that requires a more exaggerated range of motion. It can give you more contractions.

To do it, make sure you are starting from a dead hang position. Then pull simultaneously with your body facing the ceiling. Make sure that your body is as horizontal as possible, combining a pullup with an inverted row. Then make contact on the lower chest before returning to the starting position.

Our Insights

Trying to get your body fit and healthy, when you are seeking the bodyweight moves for smaller guys, you should consider doing it regularly and with guidance from your fitness instructor. So any of your movements will not cause injuries.

Abs Workouts to Get your Ab Muscles in Less than 10 Days

April 26, 2020October 24, 2019 by Kristin Brown

Abs workouts are the exercises that most of us do for slimmer abdominal muscles. And if you want to focus on being fit and sexy, here are several abs workouts you can do.

Abs workouts have different routines. Each routine has a separate target muscle area. In the following types of abs workouts, you can select which you need for your ab muscles.

Since there are many sets of abs workouts, you can choose one or two, which will give you the best results.

Abdominal Hold

The abdominal hold is one of the ab workouts. It is the exercise wherein you will look like wonky. Wonky is a move while you are in an L-sit, a gymnastic move for your core and upper body.

To begin, you will need to sit on the edge of a sturdy chair or a step with four risers. Then place your hands on the side with your fingers pointing toward your knees. After that, tighten your abs and bring your toes between 2 – 4 inches off the floor. Lift your butt off the chair while doing this. Hold of this position for about 10 seconds. Finally, you can lower yourself down and repeat when necessary.

Side Crunch Abs Workout

The side crunch is one of the problematic workouts for your abs. This move will test your balance while teases your oblique muscles.

To begin, kneel on the floor while leaning over to your side. You can start either on the left or right side. Then place your one palm on the floor. In this position, you will need to keep your weight balanced and extend your one leg slowly, and your toes in pointing position. While doing this, make sure one of your hands is placed behind your head. The elbow should be pointing towards the ceiling.

Your next move is to lift your leg. Make sure your palm is facing forward while doing this. Then look out over your hand while moving your rib toward your hips. After that, you can go back to your starting position. You can repeat for about 6-8 times and two sets by switching sides.

Opposite Arm while Raising your Leg

These abs workouts are an adaptation from one of the moves in yoga. It is a workout for a warm-up for better balanced. When doing exercises, balance is essential.

For your starting position, align your knees under your hips. Place your wrists under your shoulders. Then, you can raise your one arm to your shoulder height, and one of your legs the same side as to your arm should be hip height. Hold this position for 2 seconds while reading forward to your fingers and back to your heels. You can improve this movement by touching the elbow of the opposite sides.

The Plank

Plank is the most straightforward move for your abs workouts. It is the exercise that will zip your abs.

To start, make a full push up position, your chest leaning the floor. Hold this position for 30 seconds. As you are in this position, you can feel the contraction of your abs muscles. And your legs are extended while your head aligned with your spine. In this position, you will have a minute to hold.

Squat then Twist

One of the abs workouts that will definitely play your game is doing squat thrust with a twist. At first, it seems complicated to perform, but keeping your form while doing the workout will have a significant impact on your core. Your muscles in the lower body can also benefit from these abs workouts.

To begin, make a squat position. While standing with your feet about your shoulder-width and height, extend your arms in front of you. Then bend your knees for 90 degrees and twist your upper body sideways. Make sure that your weight in heals are still compact and avoid your knees to move away from your toes while in bending position. You can perform two sets up to 10 repetitions on each side.

Climb It Up Abs Workout

The climb up workout is an easy exercise for your abs using a band resistance. This abs workouts are different from others because it involves complete body resistance.

Your starting position is lying on the floor, placing a resistance band, towel or long scarf around the ball and place in your foot. Then your knees are bent, and your foot is flexed. While the resistance band or scarf is around your waist, hold it with both hands and extend one leg.

Then stroll with your hands holding the scarf as you lift your head, but your shoulders remain on the floor. Hold this position in 2 seconds.

After this position, go back to your starting position. But make sure your head is in a neutral position, no tucking in or tilting back.

Ballerina Twist

One of the abs workouts is the ballet twist, which one of your sides is stretching to have a half crunch to work in a full range of motion. This workout will require another person, a friend or a trainer who will hold your feet so you will not make any unnecessary movements.

Your first position is sitting on the floor with your legs extended and pressing firmly together. Then have your back lean in 45 degrees from your hips. Make sure your abs are engaged while you bring both of your arms over your head like a ballerina.

Then twist your upper body to one side while your arm is on the mat. Make this movement slowly while your other arm is reaching over your head. Count slowly to 3 an keep your butt and heels on the floor.

This ballerina twist will make your abs to support muscles of your spine as you return to the center. Bring both arms overhead and continue to alternate sides.

Stretch your Leg

The single-leg stretch is one of the abs workouts classic routine. In this movement, you will know if your core muscles are engaged.

So how to start this classic movement? Your first position is lying back on the floor while your knees are bent. Then lift your head and shoulders while curling your chin toward your chest. Inhale as you move your one knee toward your chest, then place your one hand on your ankle and the opposite hand on your knee. You can lift your leg for about 45 degrees off the floor.

After finishing the routine, switch your legs and extend it while hugging your one leg to your chest. Then place your hand position to switch legs, as well as your hand holding the ankle and the knee.

Your Take Away

Indeed, abs workouts can help you in maintaining good shape ab muscles. From what we offered you for the ab workouts, you can choose the simple ab workout if you are a beginner. Then gradually, you can increase the intensity of your ab workouts and get promising results.

Ab Wheel Rollout – The Fastest Way to a Toned Tummy

April 26, 2020October 10, 2019 by Kristin Brown

Ab wheel rollout is a trick to build a rock-hard abs muscle. It is a tough move, and while you are doing it, you are pushing more energy as you do it. Like other exercises, the more effort and pressure to your muscles, the quicker and more impressive the results.

Ab wheel rollout gives more advantages, and the moves that you can do by using the wheel rollout are similar to crunches and bicycles. In this way, it will provide your entire abdominal region with the workout it needs.

Imagine doing the ab wheel rollout, and you can see the muscles in your torso as you lower and raise your chest. The closer you can get your chest to the floor, the harder your abs will have to work. It will keep your abs tensed.

Using the ab wheel workout will help you strengthen your core. This is what many people consider doing this workout because it is the most effective exercise for the core. Stabilized and toned tummy will surely give our body the support, good posture and maintain stability.

How it Works Effectively

Doing ab rollout workout, you will need a variety of equipment such as roller, dumbbells, barbell or a gym ball. The movement using any of this equipment is the same, and each provides the same effect. So, how can you perform an ab wheel workout?

Here is the step-by-step on how to do ab wheel rollout.

Your starting position is to get down on your knees with the roller in front of you.
Then lean forward slightly, so the roller is directly underneath your shoulders. You should not let your body buckle and sag.
Make sure you engage with your core before pushing the roller forward as far as you can, while maintaining the perfect straight form of your back and glutes.
Next, roll back to the starting position and brace your abs. Again, keep your back straight. And while rolling back, make sure your movement should be slow and controlled at all times.

You can do this stunt using other equipment like barbell or dumbbells. You will need adjustments with your hands, the same as your shoulder-width.

Different Moves for Ab Wheel Rollout

Knees up abs roll-out

Instead of kneeling, your starting position is at your feet. It will increase the amount of weight to your abs rather than on your knees.
Then slightly lean forward, so the roller is directly underneath your shoulders. You should not let your body to buckle and sag.
Make sure you engage with your core before pushing the roller forward as far as you can while maintaining the perfect straight form of your back and glutes.
Next, roll back to the starting position and brace your abs. Again, keep your back straight. And while rolling back, make sure your movement should be slow and controlled at all times.

Ab Rollouts using Gym Ball

First, start your position by kneeling in front of the ball with your forearms resting on top of it.
Then extend your arms to roll the ball away from you while using your abs to stay balanced.
Make sure you roll the ball away as far as you can without losing your form.
After that, pull it back with your forearm.

Ab Wheel Plank

Begin your position with all fours in front of your roller.
Hold the roller with your both hands, one on each side of the wheel, palms facing down.
Then push your torso up into a planking position with your body in a single straight line from head to heels.
Make sure you engage with your core before pushing the roller forward as far as you can while maintaining the perfect straight form of your back and glutes.
Do this with up to 4 repetitions.
This variation for your ab wheel workout is considered as one of the best ab workout exercises, especially for beginners. Doing the ab wheel plank will improve your stability.

Knee Roll-Out

Your starting position is kneeling on the floor.
Then hold the wheel with your arms extended.
Make sure you engage with your abs by rolling forward slowly until your belly is just above the floor.
Try to roll out as far as possible without arching your back. Rolling out your back does not need to be in full. You can also do this by trying to lower only halfway.
Keep your arms extended in front of you.
Then, return to starting position by rolling back into your knees.
Do this up to 10 reps.

Wide-stance Front Roll-Out

Your starting position is standing with your feet apart, more extensive than your hip-width, while the wheel on the floor in front of you.
Then, bend at your waist and grasp the handles.
Keep your back straight, and arms extended. While in this position, roll forward until your arms are over your head, and your body is just above the ground in a straight line.
After successfully doing it, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
Do this up to 10 reps.

Some reminders while doing the wide stance front roll out. Keep in mind that performing this is more comfortable than the full roll-out. And as you progress, narrow your stance until you can complete the front roll-out below.

Narrow-stance Front Roll-out

Your starting position is standing with your feet together, during wheel on the floor in front of you.
Bend at your waist and grasp the handles.
Make sure to keep your back straight and arms extended, roll forward until your arms are over your head, and your body is just above the ground in a straight line.
Then, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
Do this up to 10 reps.

V Roll-outs

Your starting position, begin kneeling, grasping the handles of your roller.
Keeping your arms extended, roll out slowly to your right at about a 45-degree angle.
Then, return to your starting position and roll slowly at an angle to your left.
Repeat, alternating sides, for 5 to 10 reps

Knee Tucks

Your starting position is setting yourself up in a plank position.
Keep your hands directly under your shoulders and back straight.
Now roll in the wheel by bringing both knees toward your chest, keeping your upper body and back in place.
Then, extend your knees until you’ve returned to a plank position.
Repeat for 8 to 12 reps.

This workout is excellent for engaging the lower abdominals and stabilizer muscles in the obliques, arms, and shoulders.

Plank to Pike

Your starting position is setting yourself up in a plank position.
Keep your hands directly under your shoulders and back straight.
Engage your core and slowly roll the wheel towards your upper body.
Then, bend from your hips, piking your glutes toward the sky.
Extend your body back to your starting position.
Repeat for 8 to 12 reps.

Keep in mind that it requires you to keep your legs straight throughout the roll.

Oblique Tuck

Your starting position is setting yourself up in a plank position while once your feet are secure in the foot attachments.
Keep your hands directly under your shoulders and back straight.
Now roll in the wheel by bringing both knees toward your right elbow.
Then, extend back into a plank and roll in towards your left elbow.
Keep your upper body and back in a straight line at all times.
Repeat for 8 to 12 reps.

Single-Arm Roll Out

Your starting position is standing, but you can also kneel.

Then, bend at your waist and grasp the roller with one hand.
Make sure you begin to roll out slowly.
Focus on engaging your core, so you don’t tip over to one side.

If you want a challenging workout, try the single-arm roll-out in the extremely challenging version of the full front roll-out. Your rolling arm is challenged with supporting your entire body weight while your stabilizer muscles work overtime to keep you upright.

Bridge Hold

Your starting position is to begin on your back feet strapped into the foot attachments.
Then, push your hips toward the sky, bringing your roller in toward your glutes.
After, make sure it’s in close enough so you can push down with your feet, and it doesn’t roll away.
Squeeze your glutes and raise them as high as you can, keeping your abs braced the entire time.
Hold for 20 to 30 seconds.

For starters, you should start by practicing the bridge on the floor. If you find holding the roller in place is too difficult.

One-Leg Roll-Out

Your starting position is to begin standing with your feet together, wheel on the floor in front of you.
Bend at your waist and grasp the handles.
Keeping your back straight and arms extended, begin to roll forward.
Lift one leg, extended straight, as you roll forward fully.
Roll the wheel back toward your feet (remaining on one leg), bending again at the waist to return to your starting position.
Repeat for 5 to 10 reps.

The one-leg roll-out is another challenging variation of the front roll-out, requiring significant stabilizer muscle strength.

Try this exercise once you’ve mastered the full front roll-out and oblique roll-out.

Why ab wheel rollout?

This workout is essential, and it is useful to strengthen the core of our body. It can promote overall athleticism and help us in maintaining a healthy posture.

Unlike other core exercises, ab wheel rollout is a little bit tougher. And without an increase in repetitions, it can actually cause injuries, most likely to lower back. Therefore, if one can master the ab wheel rollout, it will be beneficial to have stability and balance.

Some of the benefits that we can get from doing ab wheel workout are full engagement, easy periodization and coordination & awareness.

When we say full engagement, it means that ab wheel workout challenges and engages the entire core. Instead of focusing on something like the upper and lower abs alone, this workout covers a lot.

You can have them linearly pretty quickly; then, you can accurately track your progress — no guesswork on gaining strength. For coordination and awareness, this movement requires coordination and self-awareness to avoid injury. It is essential to identify a useful method for teaching athletes to monitor their torso positioning when nearing lumbar or torso rotation. This position can result in injury.

What can we say?

Indeed, ab wheel rollout provides you with the exercise to achieve a toned tummy. When you made your six-pack abs muscles, you will be amazed by the confidence it will give you. You can also feel the difference in having a toned tummy compared with having a sluggish belly.

Cable Crunch Ultimate Guide for Effective Ab Cable Workout

June 26, 2021October 1, 2019 by Kristin Brown

Cable crunch workout is the most effective exercise for your core or the abdominal muscles. If you want to build noticeable ab muscles, the six-pack abs, you will need to practice the cable crunch workout. It could work for everyone who wants more than lean abs with strong muscles.

Cable crunch workout is the movement that allows you to burn those fats in your belly. And the result is the six-pack ab muscles that will be adored by everybody. In doing the cable crunch workout, you will need to know the basics steps to perfect it. Also, you can try the intermediate cable crunch workout for better results.

As you read along, you will find some tips to work correctly with your cable crunch workout. Remember that this workout will give definition and strength to your core. With the constant tension in your abdominal muscle, you will need to maintain the weight if you want the muscle pops.

Step-by-step Cable Crunch Workout

Step # 1: Attach a triceps rope handle to the pulley on the carriage of a cable station. Then adjust the carriage to make it close to the top third of the machine. Make sure the position is your height level.

Step # 2: Next, choose the amount of resistance you want. But you can still start with the weight you are comfortable and increase over time.

Step # 3: Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.

Step # 4: Grab the triceps rope handles and brace your core. You should feel a light stretch in your abs. Otherwise, you should increase the weight of your shins.

Step # 5: Pull both handles with bent arms one after the other. Then, perform a crunch one after the other. Your elbows should be parallel to your thighs.

Step # 6: To complete a repetition, return to the starting position as you maintain tension on the pulley. You can repeat for three sets of 10 repetitions.

Effective Tips for this Workout

To effectively get the best results of the cable crunch workout, you will need to consider the position of your hips and hands and the range of motion.

For your hip position, you need to make sure that it is high and still for the entire set of your workout. This position for your hips will make your movement comes only from the spine. Also, it will allow you a full range of motion.

Then for your hand position, you can define the length of the lever to perform the exercise. If you attached a rope, it would work best. Hold the cord with your hands together with your thumb knuckles at the top of your forehead. Then begin to pull it over.

Further, range of motion, as we speak of it, is essential to consider in doing cable crunch workout. During this workout, the spine needs to get neutral at the top and full flexion at the bottom while maintaining control the entire time. For better movement, make sure your elbows rolled as far into your lap, far from your thighs, as possible.

Variations of Cable Crunch Workout

Like other workouts, cable crunch has two variations: kneeling and standing cable crunch workout.

For beginners, you can start with a standing cable crunch. The standing cable crunch is the best advice to do by beginners. The focus of the strength is in your abs and lower back muscles. You can use a cable machine and attachment for this exercise.

How to do standing cable crunch:

First, your starting position is standing with your shoulder-width stance in front of a high cable machine facing away from the weights. Then, reach behind you and grab the rope attachment with an overhand grip, palms facing shoulders. Bring the rope to ear level and slightly bend the neck forward with elbows bent and pointing down. Next is brace core and bend at the waist bringing your shoulders down towards your knees until torso becomes parallel with the ground. Hold this position for few seconds then slowly return to the starting position.

For kneeling cable crunch, this workout will work for your abs, hips and back. You can also use the cable machine and attachment as your equipment.

How to do kneeling cable crunch:

Your starting position is kneeling in an adjustable cable machine. Keep your legs about shoulder-width apart. Then grab the rope with palms facing each other and pull it to the sides of your head. Tighten your abs and crunch forward, bringing your head towards the floor. Hold this position for a few seconds and return to the starting position.

In a Nutshell

Cable crunch workout is the most effective workout if you want to get rid of those belly fats. If you’re going to achieve your dream six-pack abs muscles, then all you need to do is follow our simple yet practical guide for ab muscles. And don’t forget our tips.

How to Do Crunches – Your Effective Ways to Achieve Perfect Ab Muscles

April 27, 2020September 30, 2019 by Kristin Brown

How to do crunches is your exercise routine targeting your abdominal muscles. Crunches are what you need to have beautiful abs that you can flaunt anytime. Doing crunches are building up your confidence and strengthening your core muscles.

How to do crunches in achieving your dream abs muscles needs focus on the sets of exercises that need to be done. Aside from appearance, the stability and strength of your abdominal muscles are essential. You want to know why?

If you are conscious with your abdominal muscles, you aim to have excellent stability for your body. The strong back and abs muscles are the foundation of the daily movements to perform better tasks. Also, having perfect abs in learning how to do crunches is what many desire.

How to Do it

So what are crunches and how to do them? Well, we are giving you the simple step-by-step in doing perfect crunches.

Lie down on the floor with your back and bend your knees.
Now place your hands behind your head or across your chest.
Pull your mid-belly towards your spine and slowly contract the rest of your abdominal muscles.
Then bring your shoulder blades about 1 or 2 inches off the floor.
As you will do the crunch, exhales and keep your neck straight, chin up.
When you reached the top, hold the position for a few seconds.
Then slowly lower your back down but avoid your shoulder touch the floor.
Repeat for 15 to 20 reps, with perfect form.

Variations on How to Do Crunches

If you want to do some crunches, you can have it plain and simple. But if you’re going to do it with some equipment, you can do it actually.

You can use a bicycle.

How to do it:

Your starting position is lying on your back on the ground.
Then, raise your head and shoulders while your hands are resting lightly on the side of your head.
Lift one leg just off the ground and extend it out. Do it to the other leg as you bend your knee towards your chest while twisting through the core and moving the opposite elbow towards the knee.
Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.

You can do the reverse crunch.

How to do it:

To start the reverse crunch, keep the back of your head and shoulders in contact with the ground and lift your lower back off the floor.
Then lift your lower back off the floor.
Bring your knees towards the chest.
Squeeze your abs for a few seconds and get back to your starting position. The reverse crunch targets your lower abs.

Have a crossover crunch.

How to do it:

Your position should be lying on your back but with your right leg crossed over the other. You can do additional crossover crunch by turning your hips on you right while lying.
Keep your neck neutral, curl your left arm, shoulder and chest towards your middle.
Then lower slowly.

You can use the workout equipment.

To do crunches, you can use a gym ball. Lean as far as back on the ball as you can to arch your back in its natural range. Then contract your core to bring your upper body off the ball.
You can try using a medicine ball to improve strength and flexibility of your arms and shoulders. It will work to your core. Let yourself lie down while holding the medicine ball in both hands above you. Settle your arms fully extended, and your arms straight as you raise your torso. Then take your arms behind your head, so the medicine ball touches the ground. Raise the ball back to the start and do another rep.
Adding some weight to your crunch is one way how to do crunches. Hold a dumbbell on your chest. Keep your neck neutral and squeeze your abs to curl your upper body off the floor. Stay in this position for a second then lower the dumbbell slowly. Keep the weight controlled. Don’t go for a heavy dumbbell; Choose the right amount.
You can choose a dumbbell on a weight plate in your hands. Lie flat on while holding light dumbbells. Contract your core as you bring the weights and your legs together. Then, lower dumbbell slowly as to your starting point.
Cable crunch is not harmful to keep your muscles under tension for longer and helping them stronger. You will need a high cable and rope handle. Lean forward, keeping your body straight and your arms and hips locked in position. Then crunch down using your abs as the driving force. Afterwards, reverse the move slowly.

Quick Tips for Doing Crunches

To achieve the best results of doing floor crunches, make sure you do it not too high. Focus the pressure on your ribs down and to your belly button. It will raise your chest a few inches off the ground. When doing crunches, your target is your abs.

Use strength to have movements in slow and control. Make sure that your back is firmly against the floor. Don’t rely on the momentum of your workout.

Support your neck while doing crunches for abs. Maintain an apple size space between your chin and chest throughout the entire movement. To avoid, cross your arms over your chest or place your fingertips at the back of your ears. Make sure your elbows are pointing forward.

Relaxation and correctly holding your breath is essential to ease in doing crunches. Relaxation in crises means to focus on your abs muscles. And squeezing is the key. Keep pressing on your abs, lifting yourself off the floor and on the way down.

In a Nutshell

How to crunches is crucial if you want to have the perfect abs. Everyday movement of crunches is not practical. You can have other variations of movements, angles and positions will result in ideal shape ab muscles. Also, you can do squats and planks to make your abs and core stronger. Other than crunches, you can do planking. It will give more strength to your workout to gain more strength.

If you do crunches incorrectly, you will know it. You will suffer back problems, and the tension will not feel in your whole core throughout the movement. So, you can follow our easy steps by steps on how to do crunches.

What can be a suitable type of crunches for you? Finding the appropriate workout for your abs depends on your capacity and your strength to do more activities. Make sure you know it before starting any workout

Best Ab Workout: Techniques to have Irresistible Ab Muscles

June 26, 2021May 31, 2019 by Kristin Brown

The best ab workout is essential in bodybuilding exercises of an individual. Ab or abdominal muscles need intense workouts and training to reveal proper shape. For best results, you can do the following workout techniques as you read along!

Best ab workout can be done at home or in any training facility. You can use different equipment and tools for your workout. So it will be easy for you to attend in your workout plans.

Many are giving priority to work on their abs. Ab muscles are what most people are looking in good body shape. Also, we dubbed a fit individual if he or she has slim waistline or right ab muscles. To achieve this, you need to divide your abdominal muscles into four core groups. It is a fact; it will be easy for you to identify what exercise you are going to do. As well as the equipment you are going to use.

You can have the best ab workout for your upper abs or truck flexion, lower abs or hip flexion, and obliques, either rotation or lateral flexion. The movement during your workouts will contribute to the enhancement of these parts. Of course, you will need some equipment and tools for the best results.

Basic ab workout equipment

Some ab workouts equipment has been in the market for a while. Those equipment offer fast result for your abs. Sometimes you are persuaded by the advertisement for the machine. But the results are really dependent on your eating habits and determination to be fit and healthy!

Buying the equipment for your best ab workout depends on what exercises and training you will be doing. So, here are some of the essential equipment that you can consider for your ab workouts.

Stability Ball

Before doing any strenuous exercises, always start with some warm-ups and stretching. For ab workout, you can have the stability ball to do a good stretch. The stability ball is best used if you want to do some self-therapy for your injuries.

Abdominal Bench

You will need the abdominal bench to have a proper form in your exercise. It will balance how you work out your abdominal muscles. By doing so, you will have no regret if you will start with this equipment.

While lying down with your back on the bench, you can do several straight crunches and oblique sit-ups. Aside from your abdominal muscles, your hips muscles will begin to move as well.

Wall Ball

There is simple equipment that can give you the best ab workout you need. For some extra movements, you can have a wall ball by doing your regular sit-up. Throwing the ball against the wall and catching it will surely improve your focus and reflexes. It also enhances your routine for your ab workout.

Dumbbells

Dumbbells are one of the most versatile equipments for bodybuilding. Just choose the best weight for your exercises.

Ab Rollout Wheel

The ab rollout wheel targets the main and side abdominal muscles. This simple looking wheel gives your ab muscles a flexible workout, just by adjusting the angle and direction of the bike.

Yoga Mat

A yoga mat is a versatile exercise tool. What makes it so versatile is because of its finishing material. Given this, you can use the mat even when you are not doing yoga routine. For exercise and training warm-ups, your yoga mat can be used.

Mythical Glorious Beliefs to avoid

Before jumping into a conclusion that you are not going to use that equipment, think twice. Making your abs in good shape will not happen on its own. There are no short cuts in achieving your body goals. Unfortunately, you have read or heard about the following beliefs. Then, you are living long enough in a fantasy world.

Skipping your carbohydrates intake

Eating carbohydrates and protein while doing your workout will give you more energy. So you do not need to skip your carbs intake. Make sure that you consume enough for your exercise.

Supplements alone are not enough

Dietary supplements will not form muscles in your abs. It will not work on its own. Therefore, do not rely on your best ab workout, just taking supplements.

Doing your exercise daily

Some may say that you can do exercise daily to achieve your body goals in no time. But your abdomen has muscles that need rest. And overworking your muscles can give it some real damage. Only do the recommended sets and repetitions for your abs.

One exercise that surpasses all

There is no such thing as a single exercise for your abs or any part of your body. That is the main reason why you need workout plans with sets and repetitions. You will have to sweat it out for your best ab workout.

Making those abdominal muscles in good shape

Now, let us move on to the perfect core muscles through bodybuilding workouts abs. You can do some of the workouts like superman plank, hollow body rocks, side plank, and dead bug.

For superman plank, this workout can make your body go to an advanced level core exercises. You can start in a plank position and begin to raise your left and right foot off the floor simultaneously.

In hollow body rocks workout, lying on your back is the first step. Then you can raise both your hands and feet. You will need your head, chest and legs off the ground, forming like a human rocking chair. Your movement should be back and forth to create pressure in your abdomen muscles.

Moreover, you can do side planks on your left and right. This workout leg involves with your hip and knee on its side position. Your motion will be compared to as one who is doing cycling. Your body should be in a straight line when you begin to raise your top leg. You can do this both to your left and right positioning.

Lastly, you can still have in your list, this abs workout bodybuilding technique—the dead bug. To do this, you should be in a lying position with your heel barely tapping the floor. Performing this exercise, you need to extend your arms and legs alternately. If you will reach your right arm, the opposite goes with your left leg. If you continue your left arm, then the right leg will do the opposite as well.

Move your Ab Muscles in Advanced Workout

You can also add to your list of best ab workout the following routines.

Cable Crunch

Your starting position with this exercise is at a kneeling below a high pulley with a rope. Get hold to the rope and put in next to your face. Make sure that your hips are slightly flexed and put your weight to your lower back. Then carefully flex your abs until your elbows reach the middle of your thighs. Hold this position for a second and slowly return to your starting position. You can do cable crunches up to 4 sets with 8-12 repetitions. You can also do a kneeling cable crunch.

Reverse Crunch

Your starting position with the reverse crunch is to lie down on the floor while your arms rest to your sides. Bend your legs into a position that your thighs are raised to a 90-degree angle to the level. Make a deep inhale before you move your legs towards the torso as you raise your hips off the floor. While doing this, make sure you roll your pelvis backwards. The final form you should get at the end of the routine is your knees touching your chest. Carefully move your legs to the original position, exhaling. You can do reverse crunches up to 4 sets with 8-12 repetitions.

Ball Pull-in

In this workout, you will need to make yourself in a push-up position as your starting point. However, your legs should be on top of the stability ball. Move your knees towards your chest carefully. Let the ball roll to your ankles. This routine allows other movements of muscles in your body except for your abdominal muscles. You can do ball pull-in ups to 4 sets with 8-12 repetitions.

Dumbbell Side Bend

You can do this routine either while standing or in a sitting position on a bench. So, your starting position will be one of your hands holding a dumbbell, and the other is holding your waist. Make a bend to the side where you are holding your waist. When doing this, make sure your back is straight and your head in an upward position. Repeat to the opposite side. However, you need to take a closer look at your obliques, which might take away your symmetry. Otherwise, you can do dumbbell side bends to 4 sets with 8-12 repetitions.

Oblique Crunch

Your starting point in this workout should be lying flat on the floor while your feet are elevated, approximately above 2 feet on the ground. Then, your one hand should be beside your head, and the other is at your side against the floor. Slowly lift your shoulder where your hand is holding your head. Your goal is to touch your knees with your elbows. After doing this, you can go back to your original position slowly. Always support your lower back when doing this routine. You can actually do oblique crunches up to 4 sets with 8-12 repetitions.

Medicine Ball Full Twist

In doing this exercise, you will need someone to assist you throughout this routine. Stand apart from each other with 2-3 feet away. Get a ball and hold in front of you. Pass the ball to your partner by making a full rotation. You and your partners should twist in the same direction. You can do medicine ball full twist up to 4 sets with 8-12 repetitions.

Decline Oblique Crunch

The oblique decline crunch requires you to use a decline bench for best results. Make your lower body to have 35 to 45 degrees while raising off the bench. The positions of your hands are on the side of your head, and the other is on your thigh. If you are in this position, raise your upper body and continue your crunching until your elbow touches your knee. After you completed one side of your body, you can now do it to your the other side. You can do decline oblique crunches up to 4 sets with 8-12 repetitions.

Half-kneeling band-resisted Pallof Press

If your upper body is restrained from movement, the impact goes to your abdominal muscles. The exercise band’s elasticity adds restraints and difficulty to the actions of your body. Therefore, in this routine, you need to be in half kneeling position. While in this position, place your band at about your chest height. Make a 90-degree angle while holding the band with both of your hands. As you extend your arms outwards, you will release your force in your abdomen, hips and glutes. Before bringing your arms in the original position, make a stop to your elbows in your sides. In this exercise, you need to make sure the alignment of your arms and body. Your head, hips and upper body should be in proper position while your knee should maintain its steadiness. You can do this exercise up to 3 sets with 5-10 repetitions per side.

Thoughts to Ponder:

Doing ab workout has many alternatives, aside from what have we discussed earlier in this article. Those are just examples of exercises that you can perform at home or in a training facility. If you are planning to do some modifications on the routines, please get the advice of your trainer, before doing so.

Please do know that sit-ups are different from crunches. Sit-ups usually target the psoas muscles and not your abdominal muscles. Sit-ups are still a great routine to strengthen your core, but crunches are for isolating the abs. You can also do machine crunch.

Alternately, add some squats in your crunches as squat exercises not only target your legs and glutes but your abdominal muscles, as well.

While doing each exercise, you need to have proper breathing. Breathing is vital as adequate pacing in your workout. You need to follow the recommended sets and repetitions to each exercise. Another thing, your workout plans depend on is your capability and health status. Before getting into a workout program, you will need to prepare yourself. Getting the body shape you want cannot be achieved in a single workout or one-day exercise. You will need a routine or workout plan to have an excellent form of your muscles.

Lastly, always do some stretching, and warm-ups like hanging leg raise, cardio exercises before doing repetitious strenuous activities.