Best Abs Workout
Fitness

Best Abs Workout Perfect for Burning Fat

Athletes of all sports—from baseball to football to hockey—base their physical training on improving the strength of their core using compound movements. That’s great for pro athletes, but what about guys who just want to get ripped abs? What’s their Best Abs Workout?

First off, let’s acknowledge a hard truth: Not all six-packs are created equal. Some guys need to work their belly to exhaustion before they can carve out abs, while other dudes seem to get theirs to pop without a single situp.

Regardless of where you fit on the fitness spectrum, effectively training the core comes down to the three planes of motion: frontal, sagittal, and transverse. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

Here is Our Best Abs Workout for you.

Upper Abs Workout

1| Dumbbell crunch

Best abs workout

Reps 10 Rest 10sec

Lie on your back, holding a dumbbell or weight plate across your chest in both hands. Raise your torso, then lower it, maintaining tension in your uppers abs throughout.

2| Tuck and crunch

Best abs workout

Reps 15 Rest 10sec

Lie down with your hands by your head and your legs raised with your knees bent at a 90° angle. Simultaneously raise your torso and draw your knees towards your chest. Keep your fingers by your temples throughout and initiate each rep smoothly without jerking your torso up. Don’t let your feet touch the floor between reps.

3| Modified V-sit

Best Abs Workout

Reps 12 Rest 10sec

Lie with your legs raised off the floor and extended away from you so they’re parallel with the floor, and your arms straight by your sides, held off the floor. Keep your arms straight as you raise your torso and bring your legs in, bending at the knees, so that your chest meets your knees at the top of the move. Then lower under control.

4| Crunch

crunch

Reps 20 Rest 90sec

Lie on your back with your knees bent and feet planted, and your arms crossed across your chest. Raise your torso using your abs, then lower. Your upper abs will already be close to fatigue but try to hold the top position of each rep for at least one second to make them work as hard as possible.

Lower Abs Workout

1| Hanging leg raise

leg raise

Reps 10 Rest 10sec

Fair warning, this tough exercise sets the tone for what is going to be a brutal workout involving four different hanging exercises. Start in a dead hang with your legs straight and your knees and ankles touching. Keep them together as your use your lower abs to raise them, then lower back to the start under control.

2| Hanging knee raise twist

twist

Reps 12 each side Rest 10sec

Start in a dead hang with your legs straight and knees together. Twist your body and raise your knees to one side, then return to the start. Continue, alternating sides.

3| Hanging knee raise

knee raise

Reps 15 Rest 10sec

This slightly easier variation on the hanging leg raise still puts a lot of pressure on your lower abs. Start in a dead hang and raise your knees powerfully to activate more of the muscle fibres in the lower abs. Lower back to the start under control to prevent swinging.

4| Garhammer raise

Lower abs workout: Garhammer raise

Reps 20 Rest 90sec

Start hanging from the bar but with your knees already raised to around your midsection, then lift them as high as you can. Lower back to the start under control, keeping your abs engaged throughout.

Core Workout

1| Decline plank with foot touch

Decline plank

Reps 10 each side Rest 10sec

Get into a decline plank position, supporting yourself on your forearms with your feet raised on a bench. Your body should form a straight line from heels to head and the aim is to maintain that position throughout the exercise. Lift one foot off the bench and move it to the side to touch the floor, then return it to the bench. Continue, alternating sides.

2| Seated Russian twist

Russian twist

Reps 12 each side Rest 10sec

Sit on the floor with your knees bent and heels on the ground. Your torso should be at the top of the crunch position, forming a 45° angle to the ground. Twist your torso from side to side, moving in a smooth and controlled manner.

3| Bicycle crunches

Reps 15 each side Rest 10sec

Lie on your back with your hands by your temples and your legs raised with your knees bent at a 90° angle. Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee. Then lower and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abs to work hard to stabilise your torso.

4| Plank

Time Max Rest 90sec

Maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed. Breathing slowly and deeply, hold the position for as long as possible.

Here is our fat burning exercises for you.

Leave a Reply

Your email address will not be published. Required fields are marked *