Every single man wishes to have a nice body and chiselled abs but when they find out how much dedication and efforts are required to build those abs, they back out. Everyone knows that abs are not built in the gym they are built in the kitchen. That means the first step is dieting, the cleaner you eat the more shredded you become. See, if you want abs of steel you to need to have a good core and there are several exercises which you can perform to strengthen your core, but there are times when you’ll want to hit those abs hard … perhaps at the end of a workout or at the end of a cardio session, when you still have a little left in your tank and you really want to polish off your physique. So here we are to provide you with 10 best ab exercises.
ABS ARE A MUSCLE LIKE ANY OTHER IN YOUR BODY AND THEY GROW EXACTLY THE SAME WAY AS ANY OTHER MUSCLE GROW. TARGETING THE CORE WITH THE RIGHT EXERCISES WILL GIVE YOUR ABS THAT 3D LOOK YOU WANT.
List Of Best Ab Exercises
1) Cable Crunch:
Get down on your keens and grab the rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly allowing the weight to hyperextend the lower back. With the hips stationary, flex the waist as you contract your abs so that the elbows travel towards the middle of your thighs. Exhale as you perform this movement and hold the contraction for a second. Slowly return to the starting position as you inhale.
2) Captain’s Chair Leg Raise:
Stand in the captain’s chair frame with arms resting on the chair arms and your back pressed against the backrest. Hold the handles in the right angle. Now bring your knees and legs together. Make sure you breathe in ready for the captain’s chair leg raise now Bend the knees and lift with knees up and slowly lower them down and repeat.
Rest on your forearms and keep your leg straight and slightly apart from each other. Your elbow should be in a straight line without your shoulders to avoid overloading on shoulder joints. Mentally focus on contracting the muscles of your torso and hold this position as much as you can.
4) Heel Touch:
Starting position – lie on your back with your knee bend but keep your head and shoulders off the floor. Lift your chest slightly until you touch your heel with your hand then return to the startinf postion.
5) Cross Crunch:
Starting position – lie on your back with your knee bend. Make your abs tight, curl up and push forward then from this position, reach toward your right knee with your left hand. Now bring it down toward your hip as you reach toward your left knee with your right hand. Cross crunch is like normal crushes but with a slight twist.
6) Hanging corner raises:
This one is tough bruh but totally worst it go as much as you can. Hold the bar nice and tight now lift your legs until your hips and knees are bent at 90 degrees angle. Raise your right hip toward your right armpit and give it a little pause, and then return to the starting position.
7) Swiss Ball Leg Rollout:
Beginners may find this exercise a bit difficult but this is one of the best ab exercises which target your lower abs. Avoid this exercise if the pain occurs. Place your hands and forearms against the ball, now lower your chest toward the ball moving your hips in line between your knees and shoulders. Set your back in neutral position now inhale and contract your abs and extend your elbows forward. Exhale and pull your elbows back and reach to the starting position.
8) Hanging Leg Raise Or Knee Raise:
Hold the bar with nice tight grip. Bright your legs together and keep your core tight and now try to lift your legs as described as in the picture below. Basically, your legs would make a 90-degree angle to your body.
9) Decline Russian Twist With Medicine Ball:
Get on a decline bench and hold the weight or medicine ball with both hands and keep your shoulders off to the bench in a sit-up position and rotate your torso and weight one side and reverse the motion and return to the starting position.
10) Ab-Wheel Roll-Out:
This exercise holds the 10th potion in our best ab exercises, but it’s still one of the best exercises which strengthen your core and helps you achieve those abs of steel. All you need is a roller. Now sit down on your knees and hold the roller in your hand and just extend your hands and come back in the same position.
As we told you abs are not built in the gym they are made in the kitchen, so remember to eat clean an if you want to know what to eat click on this – THE ULTIMATE FOOD CATALOGUE.