Top 5 Best & Effective Ab Exercises for Men & Women
Getting sculpted abdomen muscles is becoming a fad among men; particularly after movie actors flaunt their 6-8 packs on-screen. Strong abdomen muscles help to steady the spine and thus shield you from injuring your back. In order to gain leaner and stronger muscles at home check out the home workout abdominal exercises for men and women. Both men and women can improve their appearance, health and performance in sports or daily routine by creating a firm, lean and muscular abdomen.
5 Great Abdominal Exercises:
(1) Abdominal Hold
Step #1: Sit down tall on the edge of a sturdy chair and put your hands on the edge with your fingers pointing to your knees.
Step #2: Tighten your abdomen muscles by bringing your toes 2 to 4 inches off the floor and then lifting your butt off the chair.
Step #3: Hold this position for 5 to 10 seconds. Lower yourself down. Repeat it again.
Step #4: Try to do this exercise for 1 minute.
(2) The Side Crunch
This exercise tests your balance whilst it strengthens your oblique strength.
Step #1: Kneel down on the floor and then bend all the way over to your right side, placing your right palm on top of the floor.
Step #2: Then gradually expand your left leg and stretch your toes outwards.
Step #3: Put your left hand at the back of your head, pointing your elbow toward the ceiling.
Step #4: After that, gradually raise your leg to hip height as you expand your arm above your leg, with your palm facing forward.
Step #5: Rest on your hands while aligning the left side of your rib cage with your hip.
Step #6: Lower to your starting position. Repeat 6 to 8 times and then change sides.
Also check the Top Exercises for Bigger Shoulder
(3) The Hundred
Step #1: Sit down on the mat with your knees twisted by your chest and your hands on your sides.
Step #2: Then lie down with your knees bent and your palms facing down.
Step #3: Exhale and raise your head along with shoulders off the mat.
Step #4: Forcefully pump your arms 6 inches up and down.
Step #5: Breathe in for 5 pumps, and then exhale for 5 pumps.
Step #6: Try to do 100 pumps or 10 full breaths.
Step #7: Try to maintain your lower back pressed in toward the floor as well as keep your lower abdomen muscles pulled in the direction of your spine. You must keep your muscles busy this way all through the workout.
(4) Opposite Arm and Leg Raise
This exercise makes you steadier and balanced.
Step #1: Start on all fours, aligning your knees under your hips and your wrists under your shoulders.
Step #2: Lift up your left arm to shoulder height and your left leg to hip height.
Step #3: Hold this position for 2 counts, reaching forward with your fingers and back with your heels.
Step #4: Repeat this exercise on the reverse side.
Step #5: Do it 15 to 20 times reps, alternating sides.
[Check Out Best Exercises for Bigger Biceps]
(5) The Prone Plank
This simple exercise zips your abdomen muscles and can be done anywhere.
Step #1: Get into the full pushup position with your palms facing down on the floor.
Step #2: Hold here up to 30 seconds, with your abdomen muscles contracted and your arms and legs extended, your head aligned with your spine.
Step #3: As you build force, hold this position longer, up to one minute.
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