Most Effective Exercises to Sculpt your Abs

We all want a hot bod like Julianne Hough’s or Chris Pratt’s. You’ve been working your full body but still couldn’t possible get that 6 pack abs and why, you ask? It’s because you’re not working your core enough and properly!

Here are the exercises you need to get those Star Lord-like abs or the Dancing with the Stars’ physique:

Stability ball tuck

Stability ball is perfect for balance-challenging workouts. Even better, it’s a good tool to use in improving your muscle groups while working your control and balance abilities. While in a push plank position, place your ankles on top of the ball. Next, pull your knees towards your chest using your core. Then, roll back to your starting position then repeat the movement at least 10-15 times.

Twisting crunch

Spice up your crunches routine with this twisting movement. Lie on your back on the ground, with your knees bent and hands placed behind your head. Lift your upper body and rotate it towards one side then back back to center then do the same with the other side. This exercise sculpts your abs and obliques. Remember to lift your upper body using your hips and abdomen, not with the help of your hands and arms. Don’t cheat!

Bird dog

This very simple move targets your whole torso. Using a mat, position on your hands and knees. Have your wrists below your shoulder and your knees below your hips. Then, start lifting and lengthening the right arm and left leg, ensure that you don’t sag your formation (arching your back). Hold your formation for a second or two then back to starting position, don’t forget to do your other leg and arm. Do 10 reps each side with at least 2-3 sets.

Leg raises

To build up your lower abdomen, do leg raises. Lie face up on the mat. Then, put your feet together and lift them together then slowly lower your legs toward the ground. Put your hands on the side of your hips for support. You can also do this by lifting your other leg first then followed by the other, alternately. This targets your abs and hips.

Plank series:

Planks are the major exercise routine done by those who wants to achieve those hard rock abs. Here are various ways to step up your plank workout.

Plank

Just because it looks hard doesn’t mean it’s actually hard. This exercise strengthens not only your core, but your shoulders, arms and glutes as well. Start in a pushup position but your arms bent. Keep your hands parallel to your shoulders and maintain your body in a straight form. Tighten your core as you hold your position for 30 to a minute.

Push plank

This is basically the same with basic plank, only your in a pushup position. Remember to maintain your formation and avoid arching your back and lifting your butt.

Side plank:

To shrink your waistline, target your obliques, transverse and abdominus by performing this exercise. Straighten your knees and lie on your side. Lift your hips and form your body in a straight line from ankles to shoulders. Hold the position for at least 30-60 seconds and then proceed to do the other side.

Spiderman Plank Crunch

Feel your core tighten more by doing this exercise. Start by forming in a traditional plank position. Then, bring your left knee towards your left elbow then back to initial position. Repeat the same steps to your right knee. Repeat at 10-15 reps alternatively.

About Author : Chie Suarez

Chie is a writing junkie from the PH. She writes for FitBiz, a company that specializes in the retail of brand name fitness equipment. Chie likes to jog, walk and rest in between.

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