NEWS
Individuals can start doing some exercises for toning their ab muscles. Your abs or abdominal muscles perform various functions that include turning your body either to your back or front or to both your sides. Abdominal muscles help individuals maintain their body posture, apart from keeping their spine flexible. Even if it is tough for you to train your ab muscles, you would be able to see good results with some efforts made from your side to perform these exercises.
Following are some of the exercises that individuals can do as a part of their workout routine to strengthen their ab muscles.
1. Weighted Russian Twists:
Equipment Required:
• Weight Plate
How to do this exercise?
• Firstly, you can start off by seating yourself on the floor and keep your knees in a bent position. Your feet must stay flat and off the floor.
• Now, hold on to a weight plate in your hands and brace your core muscles.
• Your hands must be extended out directly in front of the chest.
• Start breathing in and out and lean back by holding your torso at around 90 degrees angle, while your arms are kept extended.
• Start turning your torso to your right and after pausing for a few seconds, begin to squeeze the core muscles.
• Subsequently, start turning your torso to your left and after pausing for a few seconds, begin to squeeze your ab muscles.
• You have completed one rep.
You can try and do at least 2-3 sets comprising of 15 reps each per set by alternating between both sides. You can rest for a minute after completing each set.
2. Tuck and Crunch:
Equipment Required:
• Exercise Mat
How to do this exercise?
• You can start by lying on your back on the floor, with your knees kept raised at an angle of 90 degrees.
• As you start lifting your torso, bring the chest nearer to your thighs.
• Try and hold on to the position for a few moments and start curling the upper body which can help to increase tension on to your abs.
• You can again start moving slowly back on to the starting position.
• You have completed one rep.
You can try and do at least 3 sets comprising of 15 reps each per set.
3. Jackknife Sit-Ups:
Equipment Required:
• Exercise Mat
How to do this exercise?
• Start by lying flat on your back onto a mat and keep your arms extended at the back and above your head. Also, keep your legs extended long completely.
• Start bending at your waistline and simultaneously continue to lift the arms as well as legs, so that they arrive at a jackknife position. You should breathe out as you perform this movement.
• Once you are in this position, keep your legs extended completely at a 45 degrees angle from the ground.
• After keeping your arms extended completely and at a position that is parallel to the legs, start lifting your upper body away from the floor.
• Now, as you breathe out, get your arms and legs lowered back on to the floor by coming back to your starting position.
• You have completed one rep.
You can try and do about 3 sets comprising of 8 reps each.
4. Hanging Leg Lifts:
Equipment Required:
• Pull-up bar
How to do this exercise?
• You can start off by holding on to a pull-up bar firmly with an overhand grip and keep your hands shoulder-width apart.
• Start engaging your ab muscles and begin to lift your legs slowly and steadily. As you lift the legs, try to ensure that they are kept straight and reach a position of 90 degrees with the torso. While doing this movement, your torso must be kept stable.
• After having brought your legs to such a position, you can start lowering down again and come back to the starting position.
• You have completed one rep.
You can try and do about 3 sets comprising of about 8 reps each, by resting for a minute or two between each set.
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