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Exercises for Abs
Below are a series of exercises for abs, along with descriptions of which muscles each exercise focuses on. It is important to keep in mind that if you maintain a high body fat percentage (>24% for women and >17% for men), your results will not show. You will have some great abs but they will remain hidden underneath layers of fat. The below workouts are GREAT at building ab density (which will show better abs even at higher body fat levels), but it is just as important to keep up your cardio and eat a clean diet to ensure your body fat levels are within ‘athletic’ or ‘fit’ ranges (14-24% for women and 6-17% for men). These three things combined (proper exercises for abs, cardio, and a clean diet) is what will finally give you the results you’ve wanted and is what will show ab definition. The below exercises are assuming you are already performing effective cardio and maintaining a clean diet.
MEN – If you want 6 pack abs:
There are actually 5 muscles that comprise the abdominals: rectus abdominus, transverse abdominus, tendinous inscriptions, internal obliques, external obliques. The tendinous inscriptions are what create the 6-pack look.
THE 6-PACK WORKOUT:
Kettlebell Renegade Rows: 5 sets of 4 reps working up to very heavy kettlebells. You can use dumbbells if kettlebells aren’t available, but the instability of the kettlebell provides a more dynamic and thus effective workout.
Plank: Hold this at the start and see how long you are able to hold it before you hit failure. Write your time down and make it your goal to work up to 2 minutes. Once you get to 2 minutes, try to get up to 3!
Captain’s Chair: 5 sets of 8-12 reps. Keep your legs straight out. For more of a challenge, you can hang from a hanging bar. The important thing is to keep your legs straight and bring them up to hip height, slightly pause there, then slowly lower back down.
Bicycle Crunch: Proven to be one of the most effective ab exercises ever! This one has passed the test of time. Work up to 2 minutes of proper form. Make sure your head is lightly cradled in your heads (you’re not jerking your neck), and your outstretched leg is hovering just about 6 inches off the ground. Do not perform at a rapid pace, but rather go real slowly, bringing your elbow to your opposite knee.
Perform this workout 3 times per week, giving yourself at least 24 hours rest in between days.
WOMEN - If you want defined abs:
There are actually 5 muscles that comprise the abdominals: rectus abdominus, transverse abdominus, tendinous inscriptions, internal obliques, external obliques. The tendinous inscriptions are what create the separated 6-pack look. Many women do not want this look, thus we are trying to build density in this workout, rather than separation.
THE DEFINED ABS WORKOUT:
Plank/Side Plank: This exercise is great for flattening out the front abs, and providing an hourglass shape to the obliques. The goal is to hold each for 2 minutes. So, hold an elbow plank for 2 minutes and rest. Roll to your right elbow and hold for 2 minutes and rest. Roll to your left side and hold for two minutes. Whatever your starting point, the goal is to work up to that two minutes.
Lying Leg Raises: This exercise is for the transverse abdominus or the “lower abs.” These helps to form that V-shaped muscle below your belly button. Perform 5 sets of 20 reps, resting only for about 30 seconds – 1 minute maximum in between sets. Do not let your heels touch the floor when you lower to the floor, but rather let them hover just above before raising them up again.
Toe Touch: Toe touches focuses on the upper rectus abdominus and the rectus abdominus as a whole. Perform 1 set of 20 reps.
Supermans on Ball: Great abs require a great core, which includes your back. Do this exercise to prevent muscular imbalances, as well as to stretch the abs at the end of the workout. Perform 3 sets of 1 minute each.
Perform this routine 3 times each week for great, defined abs! Be sure to rest at least 24 hours in between each ab workout.
WOMEN – If you want 6-pack abs:
Different from the above workout, here we are trying to deepen the ab definition so the tendinous inscriptions (the separation you see) pops out. You will still do some of the same workout above to flatten the abs and create the transversus abdominus V, but we will also add some deepening exercises to emphasize definition.
Plank/Side Plank: This exercise is great for flattening out the front abs, and providing an hourglass shape to the obliques. The goal is to hold each for 2 minutes. So, hold an elbow plank for 2 minutes and rest. Roll to your right elbow and hold for 2 minutes and rest. Roll to your left side and hold for two minutes. Whatever your starting point, the goal is to work up to that two minutes.
Lying Leg Raises: This exercise is for the transverse abdominus or the “lower abs.” These helps to form that V-shaped muscle below your belly button. Perform 5 sets of 20 reps, resting only for about 30 seconds – 1 minute maximum in between sets. Do not let your heels touch the floor when you lower to the floor, but rather let them hover just above before raising them up again.
Arm Pullover/Straight Leg Crunch: Adding weights helps to deepen those ab muscles and separate them from the rectus abdominus. Weights will vary for everyone but typically women land between 10-12 pound dumbbells. Start lying on your back with your legs straight out, and bring the weights over your head and rest your arms straight out. Keeping your arms ever so slightly bent, lift the weights up off the floor and bring your legs up to a 90 degree angle, touching the dumbbells to your shins and slowly come back to the start position. Perform 3 sets of 15 reps.
Ball Roll: This takes some stability skill, so start on your hands and knees with a stability ball behind your feet. Place your feet on the ball so the laces of your shoes are touching the ball. Put your weight into your arms as you roll the ball back, straightening your legs, but keeping your laces on the ball. Stabilize yourself and then bend your knees, tucking them underneath you so the ball rolls toward you, then straighten your knees out again so the ball rolls away from you. Perform 3 sets of 10-15 reps.
Perform this workout 3 times each week for 6 pack abs!
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The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
