Regular and proper nutrition, low percentage of body fat and genetics are the most important unwritten rules when it comes to building solid and defined abs. But also regular exercise will contribute to better and faster results.
As for exercises for the abdominal muscles, there are more training programs and exercises that will deliver incredible results.
All the beginners and active practitioners who do not have access to the gym can do abdominal exercises with their own weight which is a great way to exercise this muscle group, but for all practitioners who have access to the gym, there are excellent machines (Roman chair, medicine ball, cables for exercise) and free weight exercises that ensure excellent results and getting defined abs.
In continuation of this article, we will show you 4 exercises depending on your physical condition and access to the exercise machines.
The exercises can be performed one after the other in the form of circuit training with minimal rest 10-15 seconds between each set and 1-2 minutes of rest between each completed cycle.
These exercises can also be performed in a standard manner with 30-45 seconds rest between each series and 90 seconds rest between each exercise.
Selection and schedule of the exercises in this program
Exercise No. 1 ( DECLINE BENCH SIT UP ) – Do 4 sets of 20 reps minimum in the series. If you are sufficiently physically ready add extra weight while performing this exercise.
Exercise No. 2 ( REVERSE CRUNCH ) – Do 4 sets of this exercise with 15 reps in the series.
Exercise No. 3 ( DECLINE RUSSIAN TWIST ) – Do 4 sets of 15 repetitions for each side separately. If you can, add extra weight while performing this exercise.
Exercise No. 4 ( HANGING LEG RAISE ) – Do 4 sets of minimum 12 repetitions in the series.