Men and women both know that revealing their abs and getting them nicely toned is one of the hardest tasks to do in terms of fitness. Building your abs and toning your body to the point they can be revealed takes lots of time and dedication.
The UAE is littered with gyms and training facilities as well as outdoor recreational parks for you to train. However, don’t underestimate home exercises as they can make the difference between a flat stomach and one with rippling abs.
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Unlike other muscles in the body, abs can be trained very intensely without the use of machinery or equipment. Although you can, most of the time, all you need is a mat for you to sit on and an arsenal of exercises you can virtually do anywhere, including your living room.
With that being said, here are some of the most popular and effective abs workouts you can do from your own home:
6 Abs Exercises to Try
The most basic and easy to perform ab exercise, the sit-up is perfect for toning and building your abs in confined and smaller training conditions. All you need is a soft mat to sit on.
Lay down with your knees bent and up in the air. Slowly lift yourself into a seated position and back down without moving your lower body during the motion. Pull yourself up using your stomach and core strength and not with your back and shoulders.
When doing crunches, you’ll find yourself in the same position as a sit-up. However, your body does not go all the way up into a seated position. Instead, move up halfway, and hold until you feel the burn in your abs. Though the range of motion is less, the intensity is increased as you are continually activating your core and abs.
3. Leg raise
This is a simple exercise to execute, but hard to perform. Lay down on your back with your body aligned. Begin the motion by lifting your legs into the air by 90 degrees and slowly bring them down.
Repeat the motion as a repetition. Be sure to keep your shoulders and arms on the ground the entire time and lift using your abs and core strength.
Hold yourself up with your forearm and make sure your elbows are aligned with your shoulders. The only thing touching the ground is your forearms and toes. Try to keep your body straight the whole time.
Hold the position for as many seconds as you can and rest in between sets. This exercise is perfect for building core strength and endurance throughout your whole body, including your abs.
5. Hollow extension to cannonball
Lay on the mat with only your bottom on the ground, begin by extending your legs and arms out in a straight position, from this position, bring your knees and elbows, and back into a cannonball-shape and hug all your body parts together, before resetting into starting position. Repeat this motion 10-12 times per set.
6. Bird dog
Start in a tabletop position with your palms and knees touching the ground. Keep your back straight the entire time and slowly lift one leg and one arm into the air by extending it out and holding the position.
After bringing them back, alternate with the other arm and leg. Be sure to keep your palm and knees aligned to your body. This exercise will help build your core strength, stretch out your joints and muscles, while also activating your abs.
Essential Tips for Abs Exercises
1. Train the whole body
Just like all your other body parts, you should be training all of them equally. Focusing just on abs will not get you into the ideal physique you are looking for. Not only is focusing on one muscle very inefficient, but your overall physique could also become worse than it already was.
2. Diet is almost more important
Diet is just as important, if not more than just training. The saying goes ‘abs are not made in the gym, they’re made in the kitchen’ is one that is very true.
There’s no point in training hard at the gym if your nutrition is off point. Make sure you study and understand the science behind nutrition towards helping you reveal your abs.
3. Manage your expectations
Abs is one of the most challenging muscles to reveal and is the one even pros struggle with. This is because abs are smaller in size and require rigorous and consistent training.
This also means dropping your fat levels to very low amounts. Remember to stay disciplined and take your time. Nothing happens overnight, certainly not abs.
4. Don’t skip cardio
A lot of gym-goers who love to lift weights don’t like doing cardio. Abdominal muscles need lots of cardio if they are to pop out. This helps to burn fat as well as providing other health benefits.
If you are training your abs at home, it may be a good idea to head outside for a walk or run before and after your abs exercises. By making it a routine, you won’t forget this crucial step.
Head over to the Okadoc app to immediately book an appointment with your health practitioner.
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