These Are The Best Workouts For Abs – Get Results In Weeks
When you do workouts for abs with beach ready abs and warm summer days in mind, a perfect match is created just like sleeping in on a weekend. They’re inseparable.
Some gym goers are completely invested in their bulking program and are willing to bulk right through summer and into winter with no problem but for the rest of the world, summer time is when the abs reign supreme and once it arrives you’ll want to rip that shirt off and leave it off until your skin is golden brown.
If you aren’t familiar with the rules of sculpting abs and are new to the game, there’s one thing you have to grasp first: abs are made in the kitchen. You’ve probably heard this saying a thousand times before but that’s only because it’s true.
You simply cannot get well defined, chiseled abs if you aren’t taking your nutrition seriously. Sure, you can get them really strong but at the end of the day, you also want them to look good right? If you look good you feel good.
As soon as you have a good handle on your eating you’re ready to get to work and build a terrific torso. With the following 8 ab exercises you’ll take your training way past basic sit ups and crunches.
Add these power moves to your regular training regime and you’ll easily build a shredded, strong and sexy six pack for summer.
The Top 8 Ab Power Moves For A Sculpted Core
Lie on your back with your hands at your temples and bend your knees so that they form a 45 degree angle. To begin, pull your left knee in close to your chest and touch it with your right elbow. Alternate by lowering the left knee and touching your right knee with your left elbow.
Continue this cycling motion and do 10 reps to start off with. As you keep doing this exercise and improving your strength and stamina, shoot for 20 reps per set.
Hanging Leg Raises
To do this exercise all you need is a chin up bar from which you’ll hang throughout all your repetitions. Don’t worry if you don’t have Herculean forearm strength. You can easily attach some arm straps to the pull up bar and lock in your upper arms to overcome this small issue.
The starting position has you hanging completely straight with your feet above the ground. Keep your legs almost perfectly straight with a very slight bend in your knees and slowly bring your legs up as high as you can.
Only bend at the waist and really focus on using your hip flexor muscles to pull your legs up. Try to get your legs to form a 90 degree angle or less at the top of the movement.
It can help to focus on rounding your back slightly as you lift your legs to help you get a maximal crunch effect.
Without using any momentum, lower your legs back down to the starting position to complete one repetition.
Keep in mind that this is one of the hardest workouts for abs exercises out there but trust me, if you can stick to it for at least 2 weeks, you’ll quickly realize that this is hands down one of the best ab moves and you’ll probably never stop doing these.
This exercise is very similar to doing abdominal planks but instead of facing the ground, you’ll be on your side and really hitting those oblique muscles.
To begin, lie on your side and rest your weight on your forearm and feet and then try to hold this position for at least 15 seconds without letting your spine bend at all.
Switch sides and do the same thing on the other side of your body. As you progress, try to increase the duration of the hold up to 30 seconds.
Decline Bench Sit Ups
This is an advanced version of the standard ab crunch. Because we don’t do standard 🙂
To begin, lie on a decline bench and keep your feet hooked in.
Place your arms across your chest or place your hands at your temples and simply bring yourself up to a vertical position but no further as you want to maintain constant tension on your abs throughout the movement.
As your strength improves and you can do 20 strict repetitions, add a little bit of weight like 5 to 10 pounds and place it across your chest to really add more strength to your developing core.
Rope Cable Crunch
Grab a rope attachment and hook it up to the top part of a pulley cable station.
Get on the ground and while kneeling, grab the ropes from overhead and with your arms at the side of your head and just using your abdominal muscles, control the weight down as you try to touch your thighs with your elbows.
Hold for a second and control the weight back to the starting position.
Reverse Bench Crunch
This is a small movement that might look a little strange but it does a great job at hitting the bottom part of your abdominal wall.
Lie down on a flat bench and stabilize yourself by holding the bench behind your head. Lift your legs and get into the starting position by keeping your straight legs pointed towards the ceiling. Keep a slight bend in your knees.
Now use your lower abs and curl your butt off the bench and round your lower back.
Really try to feel the contraction in the lower region of your abs. Start off with 10 reps and increase the reps and sets as your overall fitness improves with these workouts for abs.
Seated Barbell Twist
Sit on a bench and keep a standard barbell across your back the same way you’d do when doing a regular squat.
Twist to the right and exhale as you turn your torso. Keep the abs nice and firm throughout the movement and repeat on the left side to complete one repetition.
Keep doing this exercise to develop a great set of obliques which will help in building your V-taper upper body.
Sit down on the ground and lean back about 30 to 45 degrees. Keep your legs together with a slight bend at the knees. Keep your feet hovering off the floor.
Put your clasped hands together and straight out ahead of you as if you were holding a glass. This is the starting position.
While keeping your lower body as motionless as possible, turn your upper body and your extended arms to the left and down as if you were placing an imaginary glass on the ground beside you.
Turn your torso to the right and place the imaginary glass beside you again. This completes one repetition. Remember to maintain a steady rhythm and not to swing left and right wildly but to focus on the entire core doing the work.
As your strength and endurance increase, you can replace the imaginary glass with a real weight like a small dumbbell or medicine ball.
Sample Workouts For Abs Program
There are no hard and fast rules when it comes to ab programs or exercising in general. Feel free to mix and match the exercises listed above.
However, if you’re looking for a quick program you can implement now without worrying about making your own, try one of the following sample routines.
Abs Workout Program 1
Russian Twists – 3 sets of 20 reps
Hanging Leg Raises – 3 sets of 10 reps
Side Bridges – 3 sets of 30 seconds for each side
Abs Workout Program 2
Decline Bench Sit Ups – 3 sets of 20 reps
Rope Cable Crunches – 3 sets of 15 reps
Reverse Bench Crunches – 3 sets of 20 reps
Seated Barbell Twists – 3 sets of 20 reps
Let’s Get To Work
Your workouts for abs training is something that should be done throughout the year and be a part of any workout program. The key to shredded summer abs is to keep your nutrition on point and work on your abs regularly.
In my opinion, abs should be done 3 to 4 times a week. That’s how you get abs that others wish they had.
Besides looking great, a strong core will literally improve your performance in every other exercise you do such as the bench press, squats, deadlifts, overhead presses, etc.
You have all the information you need to build a solid mid section now go out there and make it happen.