Besides being aesthetically pleasing, the abs play a crucial role in maintaining posture and preventing lower back pain. There are many exercises to strengthen the abdominals, but some are more effective than others. In this article, we are going to review the best exercises to strengthen your abs.
The crunches
Crunches are probably the most popular exercises for strengthening the abs. They primarily target the muscles in the upper abdomen. To perform them, lie on your back with your feet flat on the floor and your knees bent. Place your hands behind your head or on your chest and lift your shoulders slightly off the floor, contracting your abs. Avoid pulling on the neck to avoid neck pain.
Crunches are great for strengthening your upper abs, but they don’t target oblique muscles or your lower abdomen. To work the entire abdominal strap, it is important to vary the exercises.
Boards
Planks are a sheathing exercise that strengthens all of the abdominal muscles as well as the muscles of the back and shoulders. To do a plank, start in a push-up position, but instead of bending your arms, hold yourself in a high position, resting on your forearms and toes. The body should be aligned, the buttocks should not be raised or sagged. Hold the position for as long as possible, breathing deeply.
Planks are very effective for strengthening the abs and improving posture. In addition to working the abdominal muscles, they solicit the muscles of the back and shoulders, thus helping to prevent lower back pain.
Hanging leg lifts
Hanging leg raises are an advanced exercise that targets the lower abdominal muscles. To perform them, hang from a pull-up bar or gymnastic rings with your arms extended and your legs straight. By contracting the abdominals, raise the legs until they are parallel to the floor, then lower slowly. Avoid swinging the body to avoid straining the hip muscles.
Hanging leg raises are very effective for strengthening the lower abdominal muscles, but they require some strength and good technique. If you’re a beginner, start with simpler exercises to strengthen your core before moving on to hanging leg raises.
Slits with rotation of the bust
Rotating lunges are an exercise that strengthens the oblique muscles, located on the sides of the abdomen. To perform them, stand with your feet shoulder-width apart. Step forward with the right foot and bend the right knee to lower into a lunge position. Keeping your arms stretched out in front of you, rotate your chest to the right. Return to starting position and repeat on the other side.
Rotating lunges are great for strengthening oblique muscles and improving core stability.
Basin readings
Pelvis raises are an excellent exercise for strengthening the lower abdominal muscles and improving core stability. Lie on your back with your knees bent and your feet flat on the floor. Place the arms at the sides or under the buttocks for more support. Contract abs and slowly lift hips off the floor, keeping feet and shoulders grounded. Hold the position for a few seconds, then slowly lower back down.
The mountain climbers
Mountain climbers are an intense exercise that strengthens the abdominal muscles, arms and legs. To do them, start in a plank position with your hands on the floor and your arms straight. Bring one knee up to your chest, then return to starting position and repeat with the other leg. Alternate legs quickly, as if running in place.
Mountain climbers are very effective for burning fat and strengthening the abs.
Russian twists
Russian twists are an exercise that strengthens oblique muscles and back muscles. To perform them, sit on the floor with your knees bent and your feet flat on the floor. Lean back until you feel your abdominal muscles working. Hold a weight or medicine ball in front of you, twist your chest to the right, then to the left, keeping your back straight and abs tight.
Russian twists are very effective in strengthening oblique muscles and improving core stability.
Conclusion
Strengthening the abs is important for maintaining healthy posture and preventing lower back pain. Crunches, planks, hanging leg raises, chest-rotating lunges, pelvis raises, mountain climbers and Russian twists are some of the best exercises to strengthen the abs. Remember to vary your exercises and combine them with a healthy diet for optimal results.
It is also important to note that to obtain visible results, you must be persistent and regular in your practice. By combining these exercises with a healthy, balanced diet, you can strengthen your abs and get the flat stomach you crave.
