Abs workout routine is essential. Every girl wants a flat belly to flaunt, and every boy wants six-pack abs. Abs workout routine provide many health benefits too.
ABDOMINAL MUSCLE ANATOMY
1. The Rectus Abdominis- It is a long flat muscle extending from lower tummy to lower ribs. A muscular white sheath, also known as “linea alba” divides the rectus abdominis from the middle. And, three such sheaths split it horizontally, giving it that six-pack look.
2. The External Obliques- It is present on either side of the rectus abdominis. These extend downwards and inwards from lower ribs to pelvis. These together form a letter V.
3. The Internal Obliques- This pair of muscle lies just below the external oblique muscles. It is a little deeper muscle. The two obliques, internal and external, are at right angles to each other.
4. The Transversus Abdominis- This muscle covers the torso from front to back. It lies deepest among all the abdominal muscles. It has horizontal muscle fibers.
How to make an abs workout routine or any workout routine more effective?
ENOUGH AND RIGHT EATING.
- It is very crucial to have a body that is adaptive to toned abs.
- One can never have a toned belly with a loose body. Or, six-pack ab with a fat body.
- Eat accordingly, and work on the whole body, not just on one particular part.
STAY HYDRATED
- To get most out of your workouts, you need to stay hydrated.
- Lack of water in the body leads to speeding up the use of glycogen.
- This rapid use of glycogen leads to a lack of glycogen in the body.
- And, this lack of glycogen leads to muscle fatigue, hence poor performance.
- (Glycogen are carbohydrates stored in the body.)
HAVE PROPER REST.
- Give rest to the body part that you want to build.
- After you work out, the muscles lose strength and get stronger while healing.
- This process is called super-compensation.
So, rest is essential.
VARY MOVEMENTS AND VOLUME.
- Isolated exercises are very beneficial. But, you will not notice results until you work on the neighboring muscles as well.
- Accordingly, it is essential to work on your upper body side by side.
- Also, do not hold on to the same weight or the same number of repeats.
Keep on adding weights while you get habitual of the current volume.
GRIP HARDER.
- When you make a hard grip, it helps you manage heavier weights.
- So, whenever you are doing any workout that requires gripping weights, grip hard.
- Also, it helps build more muscles that are thick furthermore strong.
DO NOT TRAIN TOO MUCH.
- Usually, one heavy workout of a specific part in a week is sufficient.
- Training too much can be critical for the muscle.
- Different people have different needs. Some people want to get rid of the belly fat, and some want to build abdominal muscles. Some are willing to work out and look for ways to keep their core healthy.
We have something in store for everyone.
ABS WORKOUT ROUTINE FOR A FLAT BELLY?
Want to lose belly fat and get a flat belly to flaunt? Here is an ab workout routine for you.
PLANK
(45 seconds)
WHAT IT TARGETS?
It targets all the core muscles and helps strengthen them. It enhances body balance and helps you get a flat belly.
Only 2-3 minutes of plank daily can help you get a toned core.
If you do not have time for a complete abs workout routine, then solely go for plank.
A rightly done plank alone can do wonders.
HOW TO DO IT?
- Place the hands directly under the shoulders. (slightly wider than shoulder-width apart).
- Place the toes on the floor and squeeze your butt to make the body stable.
- Look at a spot on the floor about a foot beyond the hands.
- Your head should be in line with your back, and your body should resemble a platform.
- Do not lift your butt or neck too much.
A correct posture is essential for results. An incorrect form can cause injuries.
COMMANDO PLANK
(10 repeats)
WHAT IT TARGETS?
It targets not only the core muscles but also the arms. It is a variation of the basic plank and requires more strength. More pain more gain.
HOW TO DO IT?
- To start, get in a plank position.
- Push your body up from the left side, making your left arm straight. And, get on your left hand.
- Instantly do the same with the right hand. Now, you are in the initial push up position.
- Keep your back flat during all of this.
- Now, get back to your left forearm following the right one. And return to the plank position.
DOWNWARD TO UPWARD FACING DOG TRANSITION.
( 20 repeats)
WHAT IT TARGETS?
Along with targeting the core, it stretches hamstrings, calves, arches, hands.
It helps strengthen arms, shoulders, wrists, ankles, abdominals.
HOW TO DO IT?
- To start, get into a high plank or push-up’s initial position.
- Lift your butt while keeping your back straight.
- Get into an inverted ‘V’ position and face your feet.
- Stay in this position for 5 seconds or so.
- Push your hips back in and return to a high plank position. DO NOT STOP IN THIS POSITION.
- Continue to get lower by squeezing your butt and stretching your core muscles. Face upwards so that you feel a little stretch in chest and neck too.
- During this, your arms should be touching your chest.
- Stay in this position for 5 seconds and then get back up into the inverted V directly.
So, you have to stop at the high plank position only when you are complete the 20 repeats.
FLUTTER KICKS
(20 repeats)
WHAT IT TARGETS?
It strengthens and tones the lower body and the core. It is not solely an abs workout as it actively targets the legs too.
HOW TO DO IT?
- Lie flat on your back with your arms on either side of the body.
- Place your palms under your glutes while they face the floor.
- Raise both the legs in a way they make a 15-degree angle with the floor.
- Alternatively, raise your legs to a 45-degree angle. When you bring your legs back down, do not touch the floor.
- Maintain the 15-degree raise at all times.
Continue this until 20 repeats.
CRUNCHES
(20 REPEATS)
WHAT IT TARGETS?
It targets the rectus abdominis and the transverses abdominis. It is a crucial exercise in an abs workout routine.
HOW TO DO IT?
- Lie on your back with your knees bend.
- Place your hands under your head with elbows out.
- Without raising your lower body from the floor, lift your shoulder and torso from the floor.
- You can bring your elbows together while coming up.
- You will feel the tension in the core. Maintaining this tension and return your shoulders to the floor.
Repeat 20 times. It means you have to come up twenty times.
CROSS CRUNCH
(20 repeats)
WHAT IT TARGETS?
It targets the rectus abdominis and the obliques. All types of crunches are an essential part of every abs workout routine.
HOW TO DO IT?
- Lie flat on your back. Place your hand behind your head with elbows out.
- Lift a leg with a bend on the knee, bring it close to your chest.
- Raise the alternate arm and join the elbow and the knee.
- Lift your neck from the floor while doing so, but keep it stable.
- During this, the other leg should be straight, and the other arm should be on the floor.
- Switch arms and legs simultaneously and repeat the same.
Do this until each of your knees has come up to meet the elbow ten times.
RUSSIAN TWISTS
(20repeats)
WHAT IT TARGETS?
It targets the rectus abdominis, the obliques, the transverses abdominis, and the hip flexors.
HOW TO DO IT?
- Sit on your hip bones, and lift your feet, keeping your knees bent.
- Straighten your back, creating a V shape with your torso, and thighs.
- Lift a weight (start from a lighter weight).
- Twist to the right, and take the weight with you.
- Come back to the center, then turn towards the left.
When you return to the center, after one turn on each side, it will be one repeat. Do it 20 times.
BIRD DOG
(20repeats)
WHAT IT TARGETS?
It directly and actively targets the core. Bird dog is also one of the five basic exercises. It is a must-do exercise in an abs workout routine.
HOW TO DO IT?
- As the name suggests, you have to first get into a dog-like position.
- Place your knees and palms on the floor, making your core parallel to the floor.
- Raise your right arm and left leg while keeping your shoulders and hips parallel to the floor.
- Hold this position for a few seconds, then lower back down to the starting position.
- Repeat with alternate arm and leg.
The above abs workout routine can help in losing belly fat and getting a flat abdomen. It can also help in getting six-pack abs when done with higher intensity
Along with the workouts mentioned above, add these for amazing six-pack abs.
LEG RAISES
(20 repeats)
WHAT IT TARGETS?
It targets the lower region of the rectus abdominis or the lower abs. It is probably the best exercise for lower abs for both men and women.
HOW TO DO IT?
- Lie on your back on the floor or a straight bench.
- Keep your hands on the sides, close to your body for support.
- Raise your legs while you feel the tension in your lower abdominals.
- Raise until your legs are parallel to the floor.
- Lower your legs to the initial position while retaining the tension and maintaining the control.
JACKKNIFE SIT UP
(20 repeats)
WHAT IT TARGETS?
It targets the upper and lower abs.
HOW TO DO IT?
- Lie on your back on the floor or a straight bench.
- Keep your hands on the sides, close to your body for support.
- Raise your legs while you feel the tension in your lower abdominals.
- Raise until your legs are parallel to the floor.
- Now, lift your shoulders and torso from the ground as up as possible. Avoid lifting your back.
- Try to reach your feet with your arms.
- Lower your legs and arms to their initial positions. Retain the tension and maintain control while doing so.
REVERSE CRUNCHES
(20 repeats)
WHAT IT TARGETS?
It actively targets the upper and lower abdominal muscles.
HOW TO DO IT?
- Lie on your back on the floor or a straight bench.
- Keep your hands on the sides, close to your body for support.
- By gradually bending your legs at knees, bring them close to your chest.
- Now, without raising your back from the floor, lift your torso and shoulders as up as possible.
- Lower your legs to their initial positions. Retain the tension and maintain control while doing so.
The above abs workout routine can help you in building six-pack abs. You have to work hard and right.
Keep your postures correct
All the best!
Tell us if we could help you in the comments section below.
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