Most of us find ourselves looking at magazines or movie screens wondering what these celebrities do to be this gifted. No, it is not just the skills we are talking about, it is also those abs. Well, it is a lot of hard work, sweat, and dedication and there is no shortcut for that.
We list out the 8 best ab exercises for you that will take you closer to your abs goal, provided you mix it up with a good diet plan.
In order to complement what you are working towards, incorporate a protein-rich diet. Add variety so that it does not get monotonous for you. Also, drink as much water as you can. This is one element that people take for granted. However, it can really help you on your journey.
Do not get demotivated if results are not visible within one week. ‘Do not just wish for a good body, work for it!’
Step 1: Lie on the floor with your legs stretched out in front. Keep your hands behind your head.
Step 2: Raise your legs to make a 90-degree angle between your thighs and the ground, keeping your feet together.
Step 3: Touch your left elbow to your right knee by slightly lifting your head up and pulling your knee towards it. At the same time, straighten your left leg keeping it off the floor.
Do the same with your right elbow and left knee and repeat this for a minute. Tighten your abs through the full process.
Step 1: Lie on your back and bend your knees while keeping your feet on the floor. Either cross your arms in front of your chest or put it behind your head.
Step 2: Lift your shoulder up, not taking your entire shoulder off the floor.
Pause at the top and relax back down. Do 2 sets of 15 reps each.
Next up: Plank
Step 1: Place your hands and knees on the floor.
Step 2: Lower your forearms such that your elbow is under your shoulder, keeping your hands shoulder-width apart. Take your feet back and maintain a straight line right from your knees to your head. Keep your face down and look towards the ground. Tighten your abs and stay in the position for 1 minute.
Repeat this 2 more times.
Important Tip: Time seems to pass really slowly when you are doing planks, so backward counting in your head really helps.
Next up: Superman
Step 1: Lie on the floor with your face down.
Step 2: Stretch your arms in front. Keep your legs straight. Engage your glutes and back and raise your legs, chest, and arms off the floor.
Hold for 2 seconds and return to the initial position. Do 2 sets of 15 reps each.
Next up: Push-ups
Step 1: Take a face-down position with your palms on the floor, next to your shoulders. Your elbows must point towards your toes.
Step 2: Curl your toes towards your head such that the balls of your feet touch the ground. Push yourself up using the strength of your arms.
Make a straight line from your head to your toe. Hold this position for 1 second and relax. Repeat the exercise 15 times, twice.
Next up: Leg Lifts
Step 1: Lie on your back and place your hand on the floor.
Step 2: Keep your legs together and raise them off the ground to about a 45-degree angle. Keep your knees locked through the process.
Hold for a few seconds and relax. Repeat this exercise 20 times, in two sets.
Next up: The Boat
Step 1: Sit on the ground with your knees bent. Your feet should be resting on the ground lightly as you attempt to balance your body on your tailbones.
Step 2: Engage your core, lengthen your abdomen and recline. Extend your arms in front of you and raise your legs to make a V. Hold for 10-30 seconds, depending on your strength and relax.
Repeat this exercise 6 times and increase the duration or repetition depending on your stamina.
Next up: Forearm Side Plank
Forearm Side Plank
Step 1: Begin by taking the plank position as mentioned in exercise #3.
Step 2: After this, squeeze your core and take your right arm straight into the air, facing your body to the right side and resting your right foot on the left foot.
Step 3: Lift your body from your waist and hold the position for 30 seconds. Do it 6 times on each side. Again, it might seem difficult in the beginning, but with time, your core and arm strength will develop.
In case your body gets used to these exercises, you can incorporate some variety by trying out exercises like the plank to dolphin, plank top, flutter kicks, leg rotation, circle crunch etc.
However, as I repeatedly say, overdoing things defeats the purpose of these perfectly planned workouts. Also, your diet plan should complement your workout efforts, not render them useless.