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Today we will talk with you about how to build up the abdominal muscles to perfection! Those who want to show off their expressive six-pack to girls in the summer, this article is for you. So, the most effective exercises for the abs.
The Most Effective Abs Exercises For Washboard Abs: Introduction
In general, it is worth noting that if you want to pump up the perfect abs, then you will have hard and long work. For a good ab, you should pay a lot of time and effort. For this, you will need to conduct at least 4 workouts per week.
Indeed, if you want to make your belly expressive, but there is no time to go to the gym, there is a set of special exercises for this, which helps to strengthen the abdominal muscles at home.
However, in fairness, I want to note that, unfortunately, you can’t get by with just exercises at home. For an ideal abs, it is necessary to perform exercises on the horizontal bar and dips, weight-bearing exercises, as well as using special projectiles.
Only such a set of training is able to bring the muscles of your abs to perfection. That is why, in continuation of the topic of pumping the abdominal muscles, today I will tell you what are the most effective exercises for the abs.
I want to note that the muscles of the abs are labor-intensive, which means they require considerable attention. If you want to always have the perfect abs, then you have to keep your abdominal muscles in good shape all the time. That is, as soon as you stop exercising, the muscles will again weaken and stop emphasizing the contours of your cubes on your stomach.
How To Draw Abs: Factors Influencing The Development Of The Muscular Structure Of The Abdomen
- Physiological characteristics of the athlete. It is enough for one person to complete a set of exercises for 3-4 months to bring the abdominal muscles to perfect condition. For another, with the same approach to business, it will take at least half a year. Therefore, everything is individual. If you see how your comrade walks with the perfect press after 3 months, and you have just begun to appear contours, do not hang your nose. Over time, and you will have cubes. The main thing is not to stop halfway! Train further, and you will see the result.
- As I said, I repeat, the number of workouts is very important. It should be done at least 4 times a week. But do not forget to give the muscles a break. Muscles do not like overvoltage. Otherwise, the process will be reversed.
- When performing exercises, it is important to follow the rules of repetition. There should be at least 10-15 repetitions in one approach. Approaches should be at least 4-5.
- When doing exercises, do maximum amplitude. Try to keep movements clear and fluid. Do the exercises correctly, even if it is very difficult. Better to reduce the number of repetitions than doing the exercises incorrectly. Otherwise, there will be zero efficiency.
- Diet. No matter how hard you work, if a person eats improperly, thereby creating ideal conditions for the formation of body fat – nothing will help. And in this case, it does not matter whether it is a surplus, that is, an excess of calories or a deficit, that is, their lack. Ideal abs requires proper nutrition.
- The combination of pumping the abs with other types of physical training. Just pumping the abs is not enough. It is required to constantly keep them in good shape. And running, swimming, cycling, skiing, cardio training, strength training and more will help you with this.
So, we decided that in order to pump up the perfect press you need to make a lot of effort, patience and time. But, I want to say, the result will be justified. It’s worth it! Now let’s get down to the topic of conversation: the most effective exercises for the press.
The Most Effective Abs Exercises: Ab Circuit
The first exercise is “Bicycle”.
In the starting position, you should lie on the floor, with the lower back pressed to the floor. Keep your hands on the back of your head, but contrary to other cases, here they do not lock into the lock. The knees should be bent at an angle of approximately 45 degrees. Watch your breath: it should be calm.
Now, in turn, you will need to touch the left elbow to the right knee, then in the same mirror image to the opposite side. At the bottom of the scapula lie on the floor. A simpler, but, of course, less effective option involves “pedaling” with your feet lying on a gymnastic mat.
It is best to do 12-15 rhythmic repetitions in 4 sets.
The second one is leg raises.
The most effective abdominal exercises are leg lifts in the hanging. But here it is very important to know some subtleties, without which all your work will be useless. In the case when you raise your legs no higher than a right angle, the thigh muscles (front) will be included to a greater extent, and the press will have a very minor load.
The abdomen will begin to tighten only if the rise of the legs is above the horizontal level, and at the same time you will have to raise the pelvis. You can do it with bent legs at the knees: it’s easier and less stress. Ideally, the knees should touch the chest. It can be performed with straight lower limbs, which is much more effective.
If you are a beginner, then postpone the full version until better times: all the same, weak muscles will not give you a chance to carry out such a climb correctly. To ease your task a little – fix your hands with special straps that will support them from the elbow to the forearm.
Little secret: your attention should not be focused on raising legs, but on their gradual descent. The slower you do it the better. Try to feel at this moment the maximum tension of the abdominal muscles. Also, fix at the highest point for a few moments, making your muscles work in the best way.
In the end, a perfectly completed exercise is legs lifted just above the horizontal and a fixed body. The body should not sway from side to side. Do not forget that the torso rises due to the twisting of the pelvis. If you do everything right, you will feel how your abdominal muscles are warming up, and after a few weeks the press will become noticeably stronger.
Following effective exercise for abdominal muscles is crunch.
There are different versions of crunches. It can be crunch on a fitball when you lie with your back on this large ball, and your hands are on the back of the head in the lock. Raising the body, you need to twist to the right and left sides.
This also includes various types of crunch, for example, lying on the floor with legs up. It can be twisting with outstretched arms, on a special simulator or reverse.
In general, in my opinion, crunch is the most effective exercise for the abs, if they are performed at home. But as I already said, an ideal press requires classes both at home and in the gym and on the street.
Basic versions of crunch: vertical leg crunch
A classic exercise – the most common abs crunches are performed on the floor. The main load here will lie on the rectus abdominis muscles and on its upper part. In this case, the lower back practically does not compensate for muscle tension.
This is an ideal exercise for pumping the abdominal press, it is so effective that only this exercise can achieve a bump, but subject to the diet.
A similar exercise is performed from a supine position with bent knees. The fingers are locked and locked on the back of the head. Try to raise your elbows to the sides. After that, tighten the abdominal muscles and begin to lift the upper part of the body up, trying to bring the ribs closer to the hips. Make sure that such an ascent is performed without jerking, both during the ascent and during the lowering.
Cross crunches: classic version with a turn
Another type of exercise on the upper abs is crunch on the floor with a turn. Here, the technique of the exercise will be the same as in the previous version, only during lifting you will need to deploy the body to one leg, then to the other.
Exactly the same exercise can be done from a standing position, but then the right elbow and the left leg opposite it will curl diagonally and at the same time meet in the center of the body. Then we change the position to the opposite.
Vertical leg crunches on an inclined horizontal bench
This exercise is carried out on a special projectile. It is necessary to fix the legs under special emphasis. The rest is done the same way, as in the above variations.
Standing crunches vs machine crunches
We do everything according to the principle, as shown in the picture below. You need to calculate the load so that you can do 20 or 25 repetitions. Turn around to face the block and kneel down. Grasp the handle of the block firmly and start pulling it to the floor.
At the same time, you must twist and maximize all abdominal muscles. Return to starting position. This exercise is necessary so that your muscles are constantly in tension.
You can practice this complex standing. This will allow you to achieve a stronger range of motion and increase productivity. Please note that in the gym there are usually various handles for such simulators that allow you to change loads. Also, the handle can be started both in front of you and behind your back.
Crunch vs sit up
This type of load is aimed at working out the oblique muscles. It can be used both on the floor and on a special inclined bench. How to twist the abs in such a case?
If you decide to load the muscles on the bench, then lie down so that the body is on weight, and the fulcrum is only in the hips. To fix the body, you will definitely need an assistant who sits on his feet. Turning to face the wall, you should bend and unbend the body so that all the oblique muscles are included in the work.
On the floor exercise it much easier to simply lie on the floor and start the exercise.
Plank for abs
When performing the plank, you need to lie on the floor only with the help of the elbows and toes, and the rest of the body should be stretched into a string. Despite its apparent simplicity, this is a rather difficult exercise. And for many, standing in the bar for even half a minute is a very substantial achievement.
Of course, this is not the whole list of exercises that will help you build the perfect press. These were only the most effective exercises for the press. I advise you to combine classes at home, on the street and in the gym. Then you will achieve the desired result.
Remember, write down and follow the basic rules for pumping the abs above. And I wish you success in your endeavors!
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