Top 11 Best Abdominal Workouts for Men and Women

In this article, we will introduce 11 abdominal workouts effective for both men and women. These are very effective workouts. Being devoted to them , you will get a surprising result.

1. The Plank

How to perform:
  1. Place your forearms on the floor. And set the tips of your toes on the floor too.
  2. Rest on your toes and use elbows to take the upper body. And push the body off. Make sure your back is straight. And your body must be straight and horizontal with the floor.
  3. Stay in this position for 30 - 60 seconds.
  4. Take a 1 minute rest. Do it 3-4 times.
  5. Perform 10 sets.

2. Decline Hip thrust

How to perform:
  1. Lie on a decline bench. Place your head at the top and feet on the floor.
  2. Keep your legs raised a little bit. Now start curling them up. And curl your hips upward.
  3. Now be slow to unwind and lower your legs halfway down.
  4. Repeat 12-16 times. Keep your legs in control always.
  5. Perform 10 sets.6. Note: Do not bend your back at any time.

3. Hanging Knee Raise

How to perform:
  1. Start hanging from a pull-up bar. Keep your arms straight.
  2. Raise your knees up about 90°. Keep your hip flexed.
  3. Lower legs in slow motion. Make sure to keep your upper body stable.
  4. Repeat 12-16 times.
  5. Perform 10 sets.6. Note: Make sure you keep head and back in normal position. Keep belly tight throughout the whole movement.

4. Mountain Climber

How to perform:
  1. Get on a push-up position on your hands and toes.
  2. Raise your right arm and left leg at the same time and stay for 3 seconds. Then be slow to lower both.
  3. Now do the same with opposite arm and leg.
  4. Two sides make one rep. Perform 12-16 reps.
  5. Perform 10 sets.

5. Oblique Crunch

How to perform:
  1. Lie down on the floor.
  2. Place your left foot cross your right knee and hands behind head.
  3. Raise your shoulders up off the floor. And twist to lead your right elbow to touch your left knee.
  4. Go back to starting position in slow motion.
  5. Do the same on opposite side.
  6. Two sides make 1 rep. Perform 12-16 reps.
  7. Perform 10 sets.

6. Elbow Stabilization

How to perform:
(a) Beginner:
  1. Get on a plank position. Rest on your elbows and feet. And your body stays parallel to the floor.
  2. Keep your trunk stiff and parallel. Lift up one elbow and twist your shoulders and trunk.
  3. Stay in that position for 3 seconds and then go back to the starting position. Do it on opposite side. And this completes 1 rep.
  4. Perform 12-16 reps.
  5. Perform 10 sets.
(b) Advanced:

Hold a light dumbbell in your hand and perform the above mentioned movements.

7. Vertical Hip Raise

How to perform:
  1. Get on a dip bar with arm rests.
  2. Place your forearms on the bar. Hold the handles. Set your back arms against the arm rests. Stabilize your shoulders.
  3. Raise your knees up 90° with keeping your hip flexed.
  4. Lower legs in slow motion.
  5. Perform 12-16 reps.
  6. Perform 10 sets.
  7. Note: Make sure you keep head and back in normal position. Keep belly tight throughout the whole movement.

8. Scissor Kicks

How to perform:
  1. Lie on your back the floor. Place your hands under your waist. Keep your legs straight. Raise your legs up with your heels about 4 inches above the floor. And isolate your abs.
  2. Spread your legs outward as far as possible in slow motion.
  3. Now close your legs inward in slow motion.
  4. Perform 12-16 reps.
  5. Perform 10 sets.

9. Rollouts with Ab wheel

How to perform:
  1. Rest on your knees and keep your knees to toes flat on the floor. Rest on your hands on the handles of an ab wheel. Shape your body like a four leg bench.
  2. Roll the ab wheel forward as far as you can reach and in slow motion. Then come back to the starting position.
  3. Perform 10-12 reps.
  4. Perform 10 sets.

10. Knee Tuck on Stability Ball

How to perform:
  1. Get on a push-up position. Place your shins on a stability ball. And position your body parallel to the floor.
  2. Move your knees inward in slow motion towards your chest as you elevate your butt upward. Contract your abs.
  3. Go back to the starting position in slow motion.
  4. Perform 12-16 reps.

11. Air Bike Crunches

How to perform:
  1. Lie on the floor. Lift your head and shoulders. And raise your legs. Thus, you make your body look like a V on your hip. Now place your hands behind your shoulders and spread your elbows outwards all the way.
  2. Now twist to your right and bring in your right knee towards your chest.
  3. And then twist to your left and bring in your left knee towards your chest.
  4. Move your legs like pedaling a bike.
  5. Do not stop your motion between the reps.
  6. Perform 12-16 reps.
  7. Perform 10 sets.

Conclusion

No exercise has any magic wands. But one is more effective than other. The workouts we have mentioned here are good for both men and women. And they are popular because they give you the best result.

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