Get Strong ABS With These 5 Exercises

The abs are probably one of the most discussed body parts when it comes to exercise.

There are a lot of different kinds of ab exercises nowadays. And if you try to find the best which suits you will probably confuse you.

It’s more complicated when all the supplements and gadgets are in the picture. But the only two thing you need to build strong ab muscles are constant and persistent exercise and the proper diet.

But, before you start exercising you need to choose which ab exercises you will perform. And you can stop the search, because we’ve set up a list of the 5 best ab exercises, at least in our opinion.

 

Incline Oblique Crunches

This exercise mostly relies on added resistance so it can be more effective. It consist of two kinds of muscle contraction which will make you tense your abs during the lift.

You start by shortening the abs by lifting up your torso, and then lengthening them again. If you perform these crunches on an incline bench, you will get even more intensive contractions than those you would get on a flat bench.

Lie down on an incline bench. Your hands need to be behind your head and your feet secured. Start lifting your torso in a crunch and exhale. In the middle of the crunch, move your right elbow toward your left knee. Your abs and obliques need to be twisted when performing this exercise. Go back to the original position without a break.

If this exercise is too hard for you, you can lie down and bend your knees. And if you want to add more intensity you can add weight or increase the incline.

Plank

This exercise is a great one and it keeps you into one static position where your abs and back are in a straight line and your torso is above the ground.

Start by lying down on your stomach. Place your arms so your shoulders are parallel to your legs and your forearms are lying down. Start lifting your torso upwards using your arms. All your weight needs to be placed on the toes and the forearms. Your abs and back need to be in a parallel line.

Stay in this position for 20 – 60 seconds. Go back to the starting position and repeat for 2 more times.

Bicycle Crunches

This exercise might seem very simple, but it’s actually one of the best ab exercises. But you really need to master the execution in order to get the best results.

Lie down on the floor and place your hands behind your head. Start raising your legs while your knees are bent, so that your calves are parallel to the floor and form a right angle. Kick your right leg forward and bring your left knee toward the chest in order to start the pedaling movement. Your left knee should touch your right elbow.

Go back to the original position and take a short break. Repeat again with the other side. You need to make sure each movement is controlled.

Hanging Leg Hip Raise

All you need for this exercise is a pull up bar. This exercise keeps you in a static contraction when you lift your knees so they are parallel to your waist. Make sure your core muscles are stabilized since your body weight is the resistance in this exercise.

Grab the bar with both of your hands and let your legs hang slightly above the ground. By flexing your hips, lift your knees up until waist level. Pause for a moment and move your knees toward your chest and flex the waist. Pause again in this position and go back to the original position.

If this exercise is too hard for you, you can use a captain’s chair or start from incline position. But if you want to add more intensity, you can hold a light weight between your feet.

Exercise Ball Jackknife

This makes one of the most demanding exercises for the abs. You will need an exercise ball. Put your shins on the ball while supporting your body with your hands set on the floor.

Your abs and back should form a straight line. Slowly start bringing your knees towards your chest and roll the ball closer to you with your abs crunched. Pause for a moment. Slowly go back to the original position by extending your legs. These movements hit your abs by contracting them more dynamically.

Your chest, shoulders and arms need to be in constant tension since they stabilize the body. If you want even more intensity, you can support you body on your toes.