If you are one of those who is striving hard to get those defined 6 packs abs, then you will know how difficult and comprehensive this process is. One needs to not only exercise but also keep their diet very precise. In fact, just working out is not enough. One needs to segregate these workout sessions into the appropriate amounts of cardio, resistance training, and then exercises focused on abs to finally get effective outcomes.
Some of you go to the gym or hire an instructor for that physique and abs. Nevertheless, not everyone has these resources. Amidst the current epidemic prevailing it is also unsafe to go to a gym. Hence, we gave formulated best abs exercises that you can perform every day to get those flat-defined 6 pack abs.
Let us first look at the benefits attached to these abs’ exercises.
Abs Exercises Benefits:
Doing abs exercise will give you visible 6 pack abs. What if we tell you there is more to that? This implies that visible core abs are just one of the many advantages of doing abs workouts. You will receive many more perks of working your abs. Some of them are:
- Say Goodbye to back pain
There are a lot of people who take a sick day due to back pain. According to a survey in 2016 in the UK, backache is attributed to a total cost of around 12.3 billion per year. To avoid such costs abs exercises are seriously effective. A core targeted exercise routine can assist in abolishing back pain. Canadian research proves that stationary exercises like side planks and plank holds are much more effective here.
- Improvement in your performance.
If your major pulls have plateaued, it’s most likely due to a lack of core training and it being weaker. Your complex exercises will improve, as your abdomen becomes stronger, allowing you to pull bigger pounds for more reps, generate more force through your torso, and keep your spine stable.
- Correct posture will be achieved
Fairly said, core strengthening workouts can assist you in standing tall. Men who did three hour-long sessions a week for two months exhibited significant gains in pelvic stability tests. This is according to a study published in Isokinetics and Exercise Science.
- Good Balance
When you are in motion strong core supports your chest in a steadier balance. Hence doing an abs workout can assist in better balance as well.
- Get best at your favorite sport
A powerful core allows you to transmit more energy to your legs. Hence, you will notice an improvement in the specific sport you excel in. You will find yourself punching harder or running an extra minute. Therefore, doing abs exercises will make you a stronger athlete in almost any sport.
- You will become more flexible
One will notice a more supple and stretchy body once they start working out for abs. There have been reports and investigations which prove so. One such study conducted by Kinesiology made this evident.
These were the perks of doing abs exercises along with a strong core. We feel that when you do exercise focused on abs, you must understand the anatomy of your abs as well. Therefore, we dedicate the next section of our blog to the structure of an individual’s abs.
Understanding Your Abs:
Now, you might know a few abs workout names but do you know which muscle it works? These are the 4 key core musculature that allows you to rotate your spine.
- The Rectus Abdominis- This is the main muscle in your six-pack abs. It’s a long muscle that extends from the top of your ribs to the bottom of your abdomen. This muscle group aids in the development of abdominal packs.
- External obliques – There are two exterior obliques on your body. They run from your 5th ribs to your 12th ribs along either end of your oblique abdominal muscles. Ripping up these muscles also aids in the reduction of love handles and muffin tops.
- Internal Obliques- The interior obliques are located beneath the exterior obliques. The inner obliques’ muscle fibers run at 90 degrees to the external obliques’ fibers.
- External Obliques- The innermost muscle is the Transverse Abdominis. These muscle plates cover half of your abdomen.
This was the anatomy of your abs. Now when you work your abs, you will know what muscles are working in what exercises.
Now without any further delay let’s move on to abs exercise for men.
15 Best Abs Exercises:
Before we start with the exercises, note that these exercises do not require any trainer. You can perform these exercises on you own without any assistance. You can also modify these exercises by including weights or resistance bands.
- Squats
- Kettlebell Swings
- Hardstyle Planks
- Side Plank
- Push-Ups
- Dead Bug
- Mountain Climbers
- Reverse Crunch
- Leg Drop
- Hip Roll
- Swiss Ball Crunch
- Swiss Ball Knee Tuck
- Swiss Ball Roll Out
- Ball Reverse Oblique Crunch
- Bicycle Crunches
Now, these were the 15 best abs exercises for your core. We will now discuss all these exercises in a comprehensive manner.
- Squats
Squats are an easy abs workout that you can practice at home. They necessitate core rigidity throughout the whole exercise. This complex exercise is one of the most excellent ab workouts since it requires you to engage your abs. These squats can be modified based on your fitness level. Weights or a barbell can be added.
How To Perform:
- Stand straight with your feet more than shoulder-width apart. Your toes must be pointing forward. Remember to keep your core engaged. Pull your arms out so that you do not bend your back while doing the exercise.
- Lower your body by bending your legs so your thighs are aligned to the ground. As though you were relaxing in a couch, push your ass back.
- Return to the starting position after a brief pause of 1-2 seconds. Repeat for a total of 10 to 15 reps. Repeat.
- Kettlebell Swings
Kettlebells are an excellent way to work your abs, buttocks, glutes, and thighs. This workout will improve your core endurance and stamina. This exercise will help you strengthen the muscles in your back and shoulders. This move activates the upper and lower abs in one swing action by exercising the entire range of motion. Swinging will also give your hamstrings a wonderful stretch.
How To Perform:
- Stand straight at feet almost shoulder-width apart.
- Bend down and hold the kettlebell.
- Hold the kettlebell up straight. Make sure your core tightens and your palms are facing down.
- Tighten your abs and somewhat fold your knees. Swing the kettlebell down through your knees and forward with your hips to send it into the air.
- Perform 10-15 repetitions; there is no requirement to go until you are exhausted.
- Hardstyle Planks
Planks are the best ab exercise you can do at home, and they are great abs exercises for beginners. It’s a simple static workout that may be found in a variety of athletic professions, including yoga, physiotherapy, and even athletes’ fitness. The hardstyle plank is similar to the standard plank, but you will sense it ten times more on your core. Its body position is similar to that of an elbow plank, but it engages every muscle in the body.
It’s more than just a core exercise. Your entire body works together to ensure that no portion of your body moves.
How to Start:
- Make a push-up stance with your limbs stretched backward. Directly beneath your shoulders, you should put your hands. Your toes should be somewhat wider than the width of your hips.
- Tighten your hamstrings and strengthen your core. Your entire body will be stabilized as a result of this. Lay your body weight on your hands and alleviate the stress on your feet by bending your elbows. Adjust to form a perpendicular angle with your wrists.
- From your forehead to your feet, draw a straight line. Keep your abdomen drawn inward toward your back and your neck at a stable angle. Do this for as long as you can in the plank position. 30-60 seconds is a good target.
- Side Plank
Side Planks can be the best workout to target those love handles. It uses your oblique muscles to build your core strength. These exercises particularly help in relieving the back pain you have. Sometimes due to wrong postures during exercises, you might experience some issues with your lower back. Side planks can help you with this pain.
How To Perform:
- Lie on your right side with your limbs outstretched and stacked from your hips to your toes. Your right arm’s elbow is directly beneath your shoulder. Your left arm can be aligned with your body’s left side.
- Draw your belly toward your backbone by engaging your core muscles.
- Exhale as you raise your knees and hips off the mat. With no drooping or twisting, your torso is in a straight line. Maintain your current position.
- Inhale and revert to the beginning posture after a few breaths. Holding for 60 seconds should be the target. Repeat on the other side.
- Push-Ups
The push-up strengthens your torso, chest, arms, and core. It can be modified in a variety of ways; newbies can start with simpler variants, while more advanced exercisers might try a more difficult variant. The push-up can be done as part of a bodyweight program, a circuit training routine, or a strength workout or abs exercise.
How To Perform:
- Position yourself on all four limbs on the ground. Your hands should be slightly wider than your shoulders. Keep your elbows moderately bent rather than locked out. Stretch your legs backward until your arms and toes are stable and your legs are hip-width away.
- Pull your navel toward your backbone to flex your abdomen and stiffen your core.
- inhale deeply as you descend yourself to the floor, carefully bending your elbows until they are perpendicular to the ground.
- Revert to the starting posture by exhaling while clenching your chest muscles and bumping up through your arms.
- Dead Bug
Deadbug helps you develop a strong core that sustains your spine. All of your everyday activities, including walking, are derived from the core. Deadbug is also a back-friendly exercise, making it appropriate for anyone with a fragile lower spine. Despite the fact that it does not appear to be particularly strenuous, it is an abdominal shaping workout. Within a few repetitions, your entire belly, including the upper abs, chest and core, will burn, while your backbone, core, and back will be strengthened.
How To Perform:
- Lay on your back with your legs flexed and your feet flat on the mat, to prepare for the posture. Arms should be beside your body.
- For back comfort, place a mat on the ground. Begin by resting on your back and folding your knees to a 45-degree angle while maintaining your feet level on the mat. Keeping your chest down and stretch your feet to about hip-width apart.
- Lift both hands above your shoulders, bracing your core. Let your palms face each other.
- Raise your legs such that your knees are above your buttocks while maintaining the folded knees.
- Slowly lower your left arm and right leg to the mat while ensuring the stability of your right arm and left leg.
- Pull your left arm and right leg down as you breathe, then continue with the opposing arm and leg. Perform ten to fifteen reps on each side.
- Mountain Climbers
Ascending a mountain is a difficult workout for most people, but what if the mountain is the ground? Mountain climbers believe in this philosophy. You’ll cycle bringing one knee to your chest and then back out of a plank position, speeding up each time until you’re “racing” against the ground. The simple routine is perfect for beginners, but more advanced sprinters can add variants to make it more challenging. Climbers are excellent for increasing cardiovascular endurance, core power, and mobility. With mountain climbers, you engage numerous distinct muscle groups. It’s like getting overall training with just one activity.
How To Perform:
- Put yourself in a high plank position, carefully distributing your body weight between your wrists and feet.
- Keep an eye on your stance. your hands should be roughly shoulder-width away, your back should be straight, your core should be tight, and your neck should be in sync.
- Pull your right knee as much as you can into your chest, squeezing your belly.
- Switch legs, tucking one knee in and pushing the other one out.
- Retain your pelvis down and run as long and as quickly as you can with your knees in and out. With each leg change, alternate inhaling and releasing.
- Reverse Crunch
The exterior obliques of the belly, as well as the primary abdominal muscles, will be activated during this exercise. It promotes the development of attractive stomach abs as well as strong, functioning abs. If you have trouble with neck stiffness during typical crunches or sit ups, you might prefer the reverse crunch.
How To Perform:
- Lie on the floor or on a yoga mat, palms facing down by your sides. Put your heels on the ground while bending your knees.
- Elevate your buttocks off the ground, keeping your knees folded, so your calves face the ceiling while contracting your abdominals and core.
- Slowly lower your feet back down until your legs are almost touching the ground. Perform 12-15 reps for three sets.
- Leg Drop
A leg drop will strengthen your abdominal area and enhance your core muscles if you have a poorly developed core. The upper body is frequently flexed up and down during abdominal activity, leading the neck to become heavy and uncomfortable. This exercise solves that problem by focusing your attention on the lower abs, which are in charge of slimming your stomach and strengthening your back. The leg drop is a reverse leg lift that works your core and muscles at the same time.
How To Perform:
- Begin by elevating your legs. For assistance, lie straight on your back with your hands on the mat. To elevate your legs toward your ribs, engage your core and activate your lower abdominal muscles.
- Gently drop your feet down to the initial position, holding your lower back and sit bones firmly pushed to the floor. Work your way through the entire range of motion.
- Continue the leg raise until your feet are lightly on the floor. In addition to your abdomen, you should feel stress in your thighs and quadriceps. Do 10-12 reps for three sets.
- Hip Roll
This exercise aims at targeting your love handles and lower abs. This workout will work well for people who want to lose those muffin tops. Be careful while performing this exercise. You must keep you back flat on the ground or else you will injure it.
How To Perform:
- Lie comfortably on your back on a mattress, legs upright, knees bent perpendicularly straight over hips. Lift your hands straight out in front of you.
- Tighten your core, so that you work your abs here. Twist your legs to one side as much as you can safely without losing balance while keeping your shoulders attached to the floor. Do not lift your shoulders.
- Return your legs back to the initial position in one stroke, using the muscle of your core. Rep on the opposite side.
- Repeat to either side for a total of 20 repetitions per set by doing 10 rounds on each side. Perform two or three sets.
- Swiss Ball Crunch
As the name suggests you will have to use a Swiss ball with this workout. This workout will again target your core and strengthen your abs. You will get the visible abs and flexibility attached to the abs exercises. There is a lot of variation in these crunches as well which you can opt for.
How To Perform:
- Lie on a Swiss ball with your buttocks, lower back, and shoulders in alignment. Maintain a level foot on the ground. Pull your arms back into line with your torso and rest your fingers beneath your ears.
- Lift your head and neck using your core muscles. Pull your midsection towards your pelvis in the same action.
- Return to the starting position after a brief pause of 1-2 seconds. Perform 12-15 reps for three sets.
- Swiss Ball Knee Tuck
This exercise strengthens your abs while also increasing your agility and movement. Start with a radius that you can manage without losing balance if you have no prior expertise with this manoeuvre.
- Set your feet on a Swiss ball and your wrists on the floor to form a reverse tabletop position.
- Retain your equilibrium by bracing your core. Roll the ball inside your body and towards the front of your chest with your feet. When your knees reach your chest, come to a halt. Slowly return the ball to the beginning position and continue for 2-3 sets of 10-12 reps.
- Swiss Ball Roll Out
This move is again one of the variations of the above two exercises. This automatically means that it will be performed on a Swiss Ball or Stability Ball.
How To Perform:
- Kneel before a Swiss or medicine ball and execute a forearm plank with your wrists on the stability ball. Keep your elbow aligned to the ball for better balance.
- Tighten your core and move the ball towards the front as much as you can do so without arching your back. Straighten your arms and extend your body as far as you can. Bring the ball back to your knees using your abs. That counts as one rep. Do three sets of 10-12 reps.
- Ball Reverse Oblique Crunch
It is almost same as the above exercises performed on Swiss Ball. Like the other it will help you with flexibility and core strength.
How To Perform:
- Begin by lying down on your back. Between your heels and glutes, place a stability ball. Maintain a 90-degree angle with your knees bent and your arms straight at your sides.
- Lift through your hips to elevate your hamstrings and the ball off the floor, engaging your core and pushing your arms firmly to the ground.
- Squeeze your glutes and abdominals to maintain this stance. Revert to the initial posture carefully. Do three sets of 10-12 reps.
- Bicycle Crunches
The bicycle crunch is a great ab workout that targets not just the typical abs but also the inner abs and core muscles. This air cycling procedure is excellent for strengthening your core. Bicycling will target both your quadriceps and quads, so you’ll tone your thighs in addition to your abs.
How To Perform:
- Lay down on the carpet with your knees slightly bent and your lower back pressed to the mat. You should have your arms behind your neck.
- To stabilize your back, engage your core muscles and draw in your belly.
- Slowly elevate your knees to a 90-degree angle by pulling your shoulder blades back. Raise your feet off the ground.
- Exhale first, then pedal like a bicycle, raising one knee up to your armpit while raising the other, keeping both legs lifted over your hips.
- As you rise, rotate your torso so that your elbow touches the opposing knee.
- Rotate to the other side, bringing one knee to your armpit and the other leg straight until your elbow meets the floor.
These were a few exercises that you can do to get those defined abs. These abs exercise for men at home, will save you from obesity and the huge costs of hiring a trainer. Note that these exercises alone will not get you that visible abs. You need to maintain a highly specific diet as well. You also need to perform resistance training or cardio along with these exercises. Therefore, do not just depend on these exercises alone.
We have almost come to the end of our post. You might have a lot of questions in your mind. Hence, we have dedicated the next section to some general questions that might come to your mind.
Frequently Asked Questions (FAQs):
Which Exercises Burn your belly the most?
Burning fat has more to it than just exercises. Your genetic framework and diet have an equal roles in it. However, the best exercise we find to raise your heart rate as well as provide immense energy and tone your belly is mountain climbers. Therefore, including this exercise is a must.
Will Ab workout be just sufficient for visible abs?
Abdominal endurance can be developed by training your abdominal muscles. That isn’t to claim that concentrating solely on the belly and core is the most efficient technique to achieve a sculpted upper body. You must eliminate fat deposits from your abdomen region in order to achieve a defined belly. To do so, you will need to eat healthy food as well as fat-burning routines, such as this abdominal workout. This stack will ensure that you have the radiant abs that will allow you to go naked in the summertime.
Is doing abs workout daily health?
It is perfectly healthy to do abs workout daily. However, we suggest keep changing your routine regularly. Then your body will not get adapted to the routine. The regular variation in your routine will keep your body acquainted to changes.
What happens if you only do ab workouts?
You must exercise extreme caution when training them. If you simply do exercises that target one muscle area, you run the risk of overtraining, which can result in muscular spasms and injury.
What food ruins your abs?
Sugar and fat foods that include excess carbohydrates and fat should be avoided. Some of it includes:
- Candies, chocolates, cakes, toffees
- Soft Drinks, alcohol, soda, drinks with added sugar
- White bread and pasta
- Fried foods like burgers, pizza, noodles, etc
- Processed and packed foods
In Conclusion:
Here we are with our 15 best abs exercises at home. These exercises, along with good diet and consistency will give you that toned physique. Remember that they will help you gain muscle, but you will also need to reduce your body fat ingestion. You can speed up your effects by combining any of these exercises with cardio exercises like biking and jumping jacks. Keep in mind that exercising alone will not provide you with a flat stomach. Along with working exercise, you will need a good eating plan.