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

Abs-Workouts-to-Get-your-Ab-Muscles

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.

How will abs workouts work for you?

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.

 abs workoutYour 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

Ab-Wheel-Rollout-The-Fastest-Way

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.

  1. Your starting position is to get down on your knees with the roller in front of you.
  2. Then lean forward slightly, so the roller is directly underneath your shoulders. You should not let your body buckle and sag.
  3. 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.
  4. 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

  1. 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.
  2. Then slightly lean forward, so the roller is directly underneath your shoulders. You should not let your body to buckle and sag.
  3. 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.
  4. 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

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

Ab Wheel Plank

  1. Begin your position with all fours in front of your roller.
  2. Hold the roller with your both hands, one on each side of the wheel, palms facing down.
  3. Then push your torso up into a planking position with your body in a single straight line from head to heels.
  4. 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.
  5. Do this with up to 4 repetitions.
  6. 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

  1. Your starting position is kneeling on the floor.
  2. Then hold the wheel with your arms extended.
  3. Make sure you engage with your abs by rolling forward slowly until your belly is just above the floor.
  4. 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.
  5. Keep your arms extended in front of you.
  6. Then, return to starting position by rolling back into your knees.
  7. Do this up to 10 reps.

Wide-stance Front Roll-Out

  1. 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.
  2. Then, bend at your waist and grasp the handles.
  3. 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.
  4. After successfully doing it, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
  5. 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

  1. Your starting position is standing with your feet together, during wheel on the floor in front of you.
  2. Bend at your waist and grasp the handles.
  3. 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.
  4. Then, roll the wheel back toward your feet, bending again at the waist to return to your starting position.
  5. Do this up to 10 reps.

V Roll-outs

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

Knee Tucks

  1. Your starting position is setting yourself up in a plank position.
  2. Keep your hands directly under your shoulders and back straight.
  3. Now roll in the wheel by bringing both knees toward your chest, keeping your upper body and back in place.
  4. Then, extend your knees until you’ve returned to a plank position.
  5. 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

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

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

Oblique Tuck

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

Single-Arm Roll Out

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

  1. Then, bend at your waist and grasp the roller with one hand.
  2. Make sure you begin to roll out slowly.
  3. 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                                                  

  1. Your starting position is to begin on your back feet strapped into the foot attachments.
  2. Then, push your hips toward the sky, bringing your roller in toward your glutes.
  3. After, make sure it’s in close enough so you can push down with your feet, and it doesn’t roll away.
  4. Squeeze your glutes and raise them as high as you can, keeping your abs braced the entire time.
  5. 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

  1. Your starting position is to begin standing with your feet together, wheel on the floor in front of you.
  2. Bend at your waist and grasp the handles.
  3. Keeping your back straight and arms extended, begin to roll forward.
  4. Lift one leg, extended straight, as you roll forward fully.
  5. Roll the wheel back toward your feet (remaining on one leg), bending again at the waist to return to your starting position.
  6. 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

Cable-Crunch-Ultimate-Guide

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

cable crunch workout steps

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

tips for abs 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

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.

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