Abdominal exercises are those that affect the abdominal muscles (also known as the stomach muscles or "abs"). These exercises are useful for building the abdominal muscles. According to one of the study, abdominal muscle exercises are known to increase the strength and endurance of the abdominal muscles.
Here are 5 great abs exercises -
Elbow Plank
Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position.
- Start face down on the floor resting on your forearms and knees. - Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. - Contract your abdominal to keep yourself up and prevent your booty from sticking up. - Keep your back flat - don't let it drop or you'll be defeating the purpose. Picture your body as a long straight board, or plank. - Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger. - Repeat three times.
Warrior 3
Balancing on one leg challenges your core muscles. Here's how to do the Warrior 3 yoga pose.
- Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation. - Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. - Come to stand, lower your right leg, and repeat with the left leg lifted for another five.
Scissor Abs
- Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. - Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground. - Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. - You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it).
Pilates Corkscrew
- Lie on your back, and pull your knees into your chest. Reach your legs up to the ceiling, and tightly squeeze them together, focusing on connecting your inner thighs. - Reach the legs over to the right, allowing the hips to lift away from the floor. - Reach the legs back to center but still engaged, ensuring that the lower back remains on the floor. - Reach the legs over to the left, grounding the shoulders and allowing the hips to move first, the rib cage if possible next. Pull the legs back up in toward the body. This counts as one rep. - Repeat 10 times.
Quadruped
- Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat. - Reach out with your right hand and extend your left leg out behind you. - Round your back and head to connect your right elbow with your left leg under your body. Extend right hand and left leg back out. - Repeat for a total of 15 times, and then switch sides.