The 3 most effective ab workouts

The 3 most effective ab workouts

abs situps workout fitness exercise woman gym sit ups

Six-pack abs are impressive to look at, and often conjure up images of hours spent in the gym — however, obtaining a strong core is surprisingly easy, if you know how.

Visible abs are actually made in the kitchen — a diet leading to a low body fat percentage is the most important things — but there are various workouts that will successfully harden and transform your abdominal.

According to a study done by the American Council on Exercise ( ACE), there are three abdominal workouts that are most effective in achieving a strong core and washboard stomach muscles.

The bicycle man oeuvre, or bicycle crunches

According to the ACE study, this is the most effective ab workout.

workout crunches exercise

For this position, you lie on your back on a yoga mat with your legs in the air and knees pulled towards your chest. Fingertips should be placed behind your ears.

Crunch on exercise ball

workout fitness exercise

The exercises were ranked by muscle stimulation in the rectums abdominal, the front ab muscles, and the obliques, the muscles extending from the sides of the abdominal wall.

In addition to making you appear “in shape,” abs are also important – as a strong abdominal wall is necessary to protect the spine and keep posture upright and straight.

If you have set out to achieve a six-pack, it will likely take you anywhere from three to 20 months, according to ACE.

However, make sure your diet is on par with your goals, as hours of hard work can be sabotaged by what you eat.

 Kneeling Cable Crunch

First off, it’s easy to sit back while doing this move, letting your hip floors do much of the work. Second, if you keep a flat back, it limits the degree to which you can hit the upper abdominal—your back has to round! And finally, your hands should stay in the same relative position next to your head for the duration of the set. Letting them drift away on the eccentric and then pulling them back again beside your head brings a lot of shoulder and upper body into the move.

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In your workout: This is another good first or second exercise that can be done for a low-to-moderate number of reps. Do 3 sets of 10-15 reps. To do a droplet, just change the pin when you reach muscle failure.

 Squat

Both front and back squats force your abs and spinal erectors to work overtime to maintain a neutral, upright position. If both were not firing at high rates, you’d fold under the weight or drop in a split second.

Oh, and forget what you heard about standing on a BOSS ball to increase the work of your stabilizers. Research has shown that if you just go heavy with your squats on the floor, you’ll get all the ab stimulus you want.[1]

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In your workout: Regularly implement both back and front squats into your program. To keep it from becoming mundane, you can rotate through them in four-week waves, or alternate weeks between back and fronts. It’s best to do your focused ab training on a day after your heavy training days for the week. The last thing you want is residual soreness that forces you to decrease the weight on the bar.

 

The 3 most effective ab workouts

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