improve your abs

Now working on your abs is one thing and getting a six pack is a complete different game. But you have to start somewhere. So we are going to focus on some basic to intermediate training drills for your abs. One of the important thing to follow doing abs is to train the lower portion more . You will want to agree, as that lower area is stubborn and it just gets back as you left it when not training. Best workout is a combination of your lower and upper abs in resistance and stabilisation of core.

 Hanging knee raises  :

Sets 3

Reps 15-25

 

 The idea here is to build up strength in your core to support the work along with your obliques and back muscles. start by doing some knee raises hanging on bar. Try to fold the knees and bring them as high as possible close to chest without losing the form of back, the back has to be straight , so no cheating .When you can easily do knee raises, move to:

 Hanging leg raises

Sets 3

Reps 10-15

 

 Move on to do leg raises in the hanging position. This will be require more strength as you will be lifting additional weight of your full straightened legs. Doing so, keep the form straight and don't swing your body.While raising legs straight up exhale and at the highest point try to hold and squeeze the abs there with deep exhale.

  Sitting oblique twists:

Sets 3

Reps 10-20-20

 

Sit on the floor with your knees bent and feet flat on the floor (easier) or raised up off the floor (more difficult).

Contract your abs and sit at about a 45 degrees angle.

Hold the medicine ball with both hands directly in front of you.

Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you and perform the same to the other side

  Crunches with weight

Sets 3

Reps 15

 

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.

At the top of the movement, flex your abdominals and hold for a brief pause.

Then inhale and slowly lower yourself back down to the starting position.

 Swizz ball plank

Sets 3

Hold - 30 to 45 secs

 

This is a stability exercise that trains your entire core, including your abdominal, lower-back, and hip muscles. This exercise is more difficult than the 45-degree plank. That's because your abs work nearly twice as hard when you do a plank on a Swiss ball instead of on a solid surface. The instability of the Swiss ball makes it harder to hold your position.

STEPS:

 Start to get into a pushup position but place your forearms on a Swiss ball.

Your elbows should be placed so that your arms and torso form a 90-degree

 angle, and your body should form a straight line from your shoulders to your ankles.

Brace your core by contracting your abs as if you were about to be punched in the gut.

Squeeze your glutes.

Hold this position while breathing deeply.

A Progressive workout where you can keep improving yourself by increasing the reps (find your limits) and sets (maximum- 5)

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