All publications of SAMBHAB KUMAR MISHRA. . भुवनेश्वर , भारत
In today’s world all need to have their visible abs .Basically, the abs (abdomen) are the muscles which are located between the pelvis and ribs in front of the body. These muscles are divided into 4 groups –the internal obliques, the external obliques, the transverses abdominis and the rectus abodominis. The basic key to get the abs is to lower the body fat % and to be in calorie deficit. But that is not enough. Many people do crunches everyday without having any knowledge. But, the truth is that lifting weights and doing exercises to target each and every part of the body is also crucial .As they all uses core which would be beneficial to get those visible abs. You can activate your abs by doing certain ab exercises which will lead to visible abs. But these exercises for targeting the abs can be done three times per week to get the best results. As the body also needs rest. So here are the top 10 bodyweight exercises which strengthen the core resulting in the formation of abs.
It is a great exercise which basically target your upper abs. In this exercise you have to lie down on your back and bend your knees in about 45 degree position from your hips. Keep the hands across your chest or above the neck. Then contract your abs and inhale after that slightly lift your body up by keeping your abs tight. Then you have to exhale by keeping your head and neck relaxed. Then again inhale and return to the starting position. You have to lift your shoulders and half back only for best results. Always use your core to raise your upper body in order to minimize the risk of neck injury. Move in a slow and controlled manner as rapid movement won’t engage your core properly. Do three sets each of 10-12 repetitions for best results .Make sure to always keep your core tight while doing it.
It had several benefits as it strengthens the core and helps in maintaining the correct posture of our body. It also helps to fix the lower back pain .So overally it’s a great exercise for your upper abs and you must try it if you want to see your abs.
2-LYING LEG RAISES-
It is a wonderful exercise to target your lower abs. You can feel a better pump if you do it in a proper form. In this exercise you have to lie on your back and then you have to keep your hands under your lower buttocks. After that keep your legs straight in front of you by keeping your lower back straight on the ground. Keep your ankles and feet slightly off the floor. Then you have to keep your knees straight and start raising your legs by flexing the hips and then return back to the starting position which counts your 1 rep.
Make sure you exhale and inhale while going up and down respectively .Always keep your core tight while performing it. Do 3 sets each set consisting of 10-12 repetitions.
It is a great exercise which targets the upper abs and simultaneously engages your lower abs .In order to perform this exercise first lie down on your floor then lift the legs until they are perpendicular to the ground. Then fully extend your arms above you and reach your toes with the help of your hands. After reaching hold for one second and then return to the starting position by keeping the hands extended above you. This counts your 1 rep.
Make sure you exhale and inhale while going up and down respectively. Keep your core tight while performing it. Do 3 sets each of 10-12 repetitions for best results.
It is a great exercise which basically targets your lower abs. In order to do this exercise first lie down on the floor. Place the hands next to your sides and then extend the legs fully and keep slight elevation. While keeping legs straight raise one leg up. As you lower the leg, raise the other leg up. This is counted as one repetition.
Make sure to keep your legs slightly above the ground. Keep your core tight while performing it. Do 3sets each of 10-12 repetition for better results.
5-KNEE TUCK CRUNCHES-
It is a great exercise to target your upper and lower abs effectively. In order to do this exercise first sit down on the floor. Now, place both your palms right behind your butts’ .Bend your legs and bring them closer to your chest. Lift your upper body .Your upper body should make an angle of 45 degree with the ground. Now, you have to move your upper body and legs simultaneously and then return back to the starting position. This is counted as 1 rep.
Make sure to keep your abs tight and focus on the form. Do 3 sets each of 10-12 repetitions for best results.
It is a great exercise to target your upper abs, lower abs and obliques. In order to this exercise first lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward. Lift your knees to 90 degrees and raise your upper body. So, this is your starting position. Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Inhale and return to starting position. Exhale and move your left elbow to your right knee. Extend your left leg and here one rep is completed.
To avoid stain, keep your lower back on the floor and shoulders away from your ears. Rotate from your core instead of your neck or hips. Make sure to keep your core tight while performing this movement. Do 3 sets of 10-12 reps for best results.
It is also a great exercise which targets your oblique muscles. In order to do this exercise sit down on a yoga mat with your butt on the ground. Bent your knees then lean back slightly so your torso and legs form a V-like shape, bracing your abdominal well to engage your core. Then twist your torso from side to side without moving your legs. This counts your one repetition.
Keep your spine straight while doing this exercise. Keep your core tight for more impact. In order to increase your difficulty level you add some weights in your hand. Do 3 sets each of 12-15 reps for best results.
8-SIDE PLANK ROTATIONS-
It is a wonderful exercise to train your obliques more effectively. In order to do this exercise first of all start in a traditional side plank position. Raise your top arm straight above you then lower your arm and rotate your core as you thread your top arm through space under you . Stop when your shoulders are close to being parallel to the floor. Unthread your arm and return to the starting position. This counts your one rep.
This exercise helps in maintaining balance of your body and also improves the stability. Do 2 sets for each side consisting of 10-15 reps on each side.
9-COMMANDO PLANK –
For commando plank begin in the standard plank position resting on hands and toes with a neutral spine. Squeeze your abs and from there lower down to one forearm at a time and then back up onto your arms. This counts your one rep.
Repeat this movement for 15 times in each side. Do three sets of 15 reps for toned abs. Make sure to contract your abs while doing this exercise.
It is the most effective way to built deep core strength. It is an isometric core exercise which strengthens the abdomen and help in stabilization of spine. In order to perform this exercise first lie on your back and extend your arms overhead, then straighten your legs with your together and toes pointed. Tighten your core by drawing your ribs towards your pelvis and flex your abdomen region. Raise your feet, legs and shoulders off the ground and flatten your lower back against the floor.
Hold and stay in this position for about 40 seconds in each set .Do 2 sets of this exercise for effective core strength and contract your core during this exercise.
So these are the top 10 bodyweight abs exercises which you can try in your home in order to get ripped abs.