Ab exercises are the simplest exercises since they can easily be done at home without any equipment. The best ab exercises are movements and positions that engage more than one abdominal muscle.
Ab exercises are not complicated and can be easily included in a workout routine. This article provides a list of the best ab exercises to help strengthen your core muscles.
Table of Contents
Abdominal muscles are made up of several layers. The outermost layer resting vertically along both sides of the abdomen is the rectus abdominis.
The transverse abdominis is the innermost muscular layer around the spine and between the ribs and hips.
The oblique muscles are the muscular layer that runs along both sides of the torso. There are two sets of oblique muscles in the abdominal region: the internal and external obliques. The internal oblique layer is located on the transverse abdominis, while the external oblique layer is located on the internal oblique layer and the transverse abdominis.
Core muscles protect the spine, allowing you to bend, twist, and turn your body without any difficulty.
Workouts | Reps/Time | Sets | Rest | Targeted Muscles |
---|---|---|---|---|
Crunch | 15-20 | 3-5 | 30-90 sec | Abdominal Muscles Oblique |
Bicycle Crunch | 15-20 | 3-4 | 30 sec | Abdominal Muscles Stabilize spine |
Pike Crunch | 10 | 4 | 30 sec | Core Oblique Hip Flexor |
Pilates 100 | 10 | 10 | 30 sec | Abdominal Muscles Back muscles |
Forearm side plank with twist | 10-15 | 3-4 | 30 sec | Oblique Transverse Abdominis Shoulder |
Mountain Climber Twist | 10-20 | 2-3 | 10 sec | Abdominal Muscles Transverse Abdominis Oblique |
Jackknife | 10-12 | 2-3 | 30-45 sec | Core Upper and Lower Abs |
Single Leg Jackknife | 10-12 | 2-3 | 30 sec | Abs Lower Back Hip Flexor Hamstrings |
Crab Toe Touch | 12-16 | 2-3 | 20 sec | Core Glute Deltoid |
Core Roll Up | Hold for 1 min | 2-3 | 30-40 sec | Core Spine |
Leg Raise | 15 | 2-4 | 1-2 minutes | Abs Core Hips Lower Back |
Planks | Hold for 30 seconds | 3 | 30 sec | Abs Core Shoulders Hips Back Muscles |
Plank with Spinal Rotation | 10-12 | 1 | 30 sec | Core Shoulder Spinal Mobility |
Forearm Side Plank Hip Dip | 10-15 | 3 | 30 sec | Abs Obliques Core Lower Back |
Boat Pose | 8-10 | 2-3 | 10 sec | Core Arms Legs Hamstrings |
Hollow Holds | Hold for 30 sec | 3 | 10 sec | Lower Back Core Glutes Hip Flexor |
Crunches work all abdominal muscles and help reduce abdominal fat. Crunches include several variations, including forward and reverse crunches. For the best results, perform a complete set including forward and reverse crunches.
The bicycle crunch works all abdominal muscles, especially the deeper muscles (transverse abdominis). This is an equipment-free exercise that ensures the engagement of all abdominal muscles.
Bicycle crunches also ensure a strong core, improving your stamina and physical capabilities during activities like sports and games.
Pike crunches allow a wider frame for motion than normal ab workouts and help strengthen your core muscles, oblique abdominis, and hip flexor. They engage several muscles in the abs, hips, shoulders, and back. Furthermore, it allows back stability and ensures spinal rotation.
Pilates 100 works your abdominal and back muscles, ensure better stability and strengthens your core. It provides a dynamic warm-up for the lungs and abdominals. Make sure to attention to your breathing and the alignment of your pelvis and spine.
It is challenging to complete 100 beats with your arms but also easy to understand and perform. Furthermore, pilates 100 is very beneficial for back and neck problems.
The forearm side plank workout involves the movements of all body muscles, from head to feet. It works the left and right obliques and transverse abdominis improves shoulder strength and assists the flexibility of the spine.
The mountain climber twist works your triceps, hamstrings, quadriceps, and hip flexor muscles. They also can help improve core strength, abdominal muscles like the transverse abdominis and oblique, and cardiac health.
The jackknife exercise also called “V-Up”, targets the core and abdominal muscles. This exercise is designed to improve upper and lower abdominal muscle strength. There are some variations that can be made in the traditional jackknife style to allow practitioners of every age to perform jackknife workouts.
The single-leg jackknife can harden and tighten the abs. This exercise also works the lower back, hip flexor, and hamstrings, while reducing the risk of back injuries. This workout is also helpful to improve posture, arrest back pain, and prevent back injuries.
The crab toe touch can strengthen the core, glutes, and deltoids. This exercise can also develop and tighten the abs. Secondary benefits include increased metabolism, agility, stability, weight loss, and aerobic fitness.
The core roll-up helps improve the strength and flexibility of your core muscles. Secondary benefits include better flexibility in your spine and less risk of bodily injuries.
This workout is helpful to increase flexibility and mobility and reduce the chances of injury. A tough and inflexible body is more exposed to pain and injuries.
Leg raises improve muscle strength in the whole body, including the core, abs, hips, and lower back.
Leg raises tend to be too challenging for beginners. However, if practiced regularly, your back will become stronger and reduce pain.
Planks can improve ab and core strength, along with working the shoulder, neck, abs, chest, hip, and back muscles. Planks can also help improve sitting and standing posture. It is beneficial for body balance and coordination. Planks also help to improve mental health and the body's overall metabolism.
The plank with spinal rotation will improve the stability and strength of your core, shoulder, and spine. It allows the abs movements in a wide range.
This rotation allows your deep abdominal muscles to be tightened. The overall effect of this workout is on your body balance, your endurance, and your core strength.
Forearm side plank hip dips help build stronger abs, obliques, core, and lower back muscles. They also can help you improve stability and balance.
The boat pose can work the core muscles without overworking the core. This pose can also work the arm and leg muscles, especially your hamstrings and upper arms.
Hollow holds can help stabilize the lower back and strengthen the core, glutes, and hip flexor. This pose can improve the flexibility of your spine and better protect your vertebrae and discs from injury.
Ab workouts are not very complicated and do not require equipment. Ab workouts can help practitioners develop stronger and more defined abs. Stronger abs also ensure strong core and back muscles too.
This article has details for 16 workouts for abs without any equipment. These all workouts are effective and helpful to develop core strength and abs. This is not necessary to perform all workouts in your daily routine. A few abs workouts can bring a big change if practiced regularly.
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