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When we decide to exercise, one of the parts we want to work on the most are the abdominals. That is why we look for five very effective abdominal exercises with which to obtain quick results. Not all abdominal exercises work in the area we want, I think we must find the most effective abdominal exercises for us.

It is true that one of the reasons why our abs do not protrude is because of the amount of fat on them. All this is what the abdominal exercises that we can find and perform to obtain them are based on, since getting rid of abdominal fat is the first step we must take.

We must also keep in mind that we can not only work our abdominal part, it is necessary to work our whole body in harmony. What we mean by this is that we cannot have a fibrous abdominal part, and the rest of our body with fat or not worked aerobically or anaerobically.

These two related articles where we work How to get abs and abs in 8 minutes may also interest you.

The set that make up the abs is responsible for maintaining the stability of our body, our organs and the spine, while providing the strength to move large numbers of dogs. But it is also true that, to work our abs in a more conscious way, it is necessary to know what type of abs we have, located, what types there are, etc.

The abdominals are located in the front and flanks of the lower torso, i.e., the rectus abdominis, the transverse abdominal and the obliques. The entire muscle group covers the ribs and pelvis in various ways. This group of muscles can help us in different actions such as flexing the spine and bringing the rib cage closer to the pelvis.

It is also responsible for supporting the core of the trunk when we perform heavy lifting, going the bowels inside our body. Finally, we have to keep in mind that these muscles allow us to move our body in numerous directions. They work diagonally through the body and also work to support the core during common movements and heavy lifting.

What can those five very effective abdominal exercises be?

The muscles of the abdominal area, to the muscles of any part of our body, I want a progressive overload to grow. This requires an emphasis on exercises in a weighted manner to improve our performance over time. Hence, we need to find the best abdominal exercises for the results we want to obtain.

There is an almost infinite variety of abdominal exercises and too many options on what is best for what kind of result. Fortunately, we need to focus on a couple of them to fully develop that area that we want to work on constantly. Find the 5 most effective abdominal exercises for our body get our frustration does not rise.

There are great compound movements, such as exercises on a bench or in the military press, which are not only abdominal exercises by themselves but become the perfect tool to work together our body. Since we cannot forget that working a single area of our body makes the rest weaken or not in harmony.

What You Need

• Comfortable clothing for exercise.
• Sports shoes.
• An exercise routine focused on the abdominal area of our body.
• A place to perform our exercise routine: Whether it is a park, our house, the gym,…
• Water to keep us well hydrated during our day of exercise.
• Some kind of energy bar or something sweet that can serve us for a moment of nutritional slump during our exercise routine.
• Music that motivates us and keeps us mentally active and, indirectly, leads our body to follow the rhythm of our exercise routine.

Instructions

1. “Spiderman Plank Crunch”: This is one of the exercises that work the most, all abdominal muscles at once and has numerous variations. This exercise starts in a classic Plank position, making sure that all our abs are compressed and our shoulders are down. We breathe and exhale, and then pull one of our knees into one of our armpits. Repeating with our other leg, 10 times for each of them. If we feel any discomfort in the lower part of our back, we must make sure that our abs are compressed enough and that we are making force for it, relieving back pain by gently lifting our buttocks a couple of centimeters more than where they are. Remember not to drop your head to the ground and keep your ears at shoulder height. This workout can be done with your arms straight or resting your forearms on the floor. Supporting the forearms
2.  “Lateral plank”: Very similar to the previous exercise, with the variation in this exercise that our body will turn to one side each time. For many it is enough to hold this position for 30 seconds but, it is to hold it for one minute. If we want to increase the difficulty of our exercise, we can try to lift one leg in the air when we turn our body. When we turn our body from the initial position towards, for example, the left leaving the right hand and the right leg free, we can stretch both the arm and the right leg in the air. We can do this for a minute or, for as long as we can, working and extending gradually over time. This workout can be done with straight arms or resting our forearms on the floor. You can also add a rotation in our hips by performing 15 repetitions to each side.
3. One-legged stretch: Lying on your back, head and shoulders curled up on the floor and legs bent at a 90-degree angle on the floor. Take a breath, and then as you exhale, straighten your right leg. Your right arm should touch your left knee and your left arm should reach your left ankle. Take a breath and repeat on the other side. Do not stress too much if the arm sequence is confusing, at first it is difficult to adapt since it is also a coordination exercise. This exercise can be done while holding a ball. The ideal is to do it for 10 repetitions with each leg, we will slightly work all the different abdominal muscles.
4. The bike: Start lying on your back, hands behind your head, bent and raised on the floor at a 90-degree angle. Take a breath and as you exhale, bend your torso from the floor, pulling your upper body to the left while stretching your right leg. Keep your upper body off the ground and turning to each side, not your legs. Another option is to keep a ball between your legs, straightening them while rotating your torso from side to side. If you start to feel pain in your lower back, simply lift your legs higher by keeping the legs bent until they become stronger or place them on a ball or chair. Keep your shoulders and elbows aligned, and never strain your head or neck as your hands are there to provide all the support you need.
5. Puzzle: Start by lying on your back with your arms straight up at ear level without touching the ground. Take a breath, and when you exhale start hanging your upper body and legs at the same time until it forms a V with your body, grabbing your ankles or legs with your hands. Take a breath and then slowly return to your starting position. Keep your feet pointing up and your thighs close as much as possible, this will help you maintain balance, work both abdominal and additional leg muscles. At the top of your V, try not to keep your back arched, but slightly rounded. The exercise is good to do it for 10 repetitions, but if you do not start back or some part of our body, we can stop and leave it as is.

Councils

• Mind-muscle connection: Surely you were performing the abdominal exercises that your routine was telling you that they touched you today, mentally you were not performing them as it should be. As soon as we are mentally out of our workout, we will immediately reduce the overall intensity we work on our abs and thus decrease the overall results of our workouts. It is so that we see less result, and we will move away from achieving our goals and therefore not frustrate more. So, we must focus on squeezing every muscle fiber that exists in our abdomen while we get up and down again in each of our exercises, to get a good workout and make sure that our muscles receive our full attention.
• Intensity: We must look for exercises that increase the intensity that our body seeks and needs. It is true that we can start with certain exercises that lead to good results, but our body can quickly get bored of them and need greater intensity. That is why we will soon need something else to shock the system and provide a higher level of stimulus to keep the muscles responding to our training. That’s where intensity comes in, since it can be represented both in the exercises we perform and, in the repetitions, time they last, in the weight we include, etc. There are many variations of the same exercise, and we have to be willing to progress and increase the intensity of them for the benefit of our abdominals and the results we want to obtain.
• Variation: Another thing, the variation of our routine is important. Just as we wouldn’t walk into a gym and perform the same leg exercise for months, we can’t do the same abs exercise for months. The abs are very likely to adapt to any stress, or that we should actually change our services with greater than with any other part of our body. That is why, even exercise that are basic and that we can use as a warm-up, we must incorporate and eliminate from our routine exercises every so often. If you can swap one of the abdominal exercises in our routine every three weeks, get greater results than if you stay in the exercises, you already master.
• Out of stress: If we really want our training to reach a level where our results are the reflection of our effort, we must apply relative stress to our body so that our muscles get out of their comfort zone. The ideal is to create situations in which we have to put our body in continuous movement, only moving the area we want to work, such as the abdominals, but also the rest of our body.