Best Ab Workouts

40 best ab workouts – Best Foods for Abs

Last Updated on September 2, 2022 by Andrew Pirie

Best Ab Workouts

Strengthen your abdominal core muscles and lose your body fat.

How to Develop Sexy 6 pack

Edited by Tom Viren, Jack Herrick, Krystle C., Ben Rubenstein and 404 others

  • The concept may sound simple. While putting it into action can be quite challenging.
  • Furthermore, It will take dedication, time, and patience to get a 6 pack. Yet, in the end, the effort is well worth it.
  • To get six-pack abs, you need to do two things: lose fat and build muscle.
  • Hence you get this by dieting and exercising daily.
  • So you can have the most toned and muscular 6-pack abs.
  • While it will not show if there is a layer of fat over them.
  • This article will discuss how you can accomplish both of these goals

    (Finding Your Core | ACTIVE, 2006)

Best Workouts for Abs at home for beginners and Core Activation to create Core Strength: The Key to Preventing Back Pain in Runners

– Feb 18, 2020,  by Jane Sandwood

Through core strength help alleviate back pain (especially lower back pain). It is widespread in runners, according to Runner’s World (World Editors, 2021),  Owing to factors such as repetitive stress and impact. Although pain can come and go; The good news is through workouts for abs routine can strengthen the core to cope with back pain.

Workouts for Abs and Core Activation
Workouts for Abs

It can be chronic which is a factor that can wrest from motivation and lead many to give up athletics. A study by researchers at Ohio State University; has discovered what causes chronic back pain and how to resolve it. The study found that most of the time. It has to do with weak deep core muscles; unfortunately, many people lack strength in this vital part of the body. 

Working on strength is key if you are to succeed as a runner in the long term. 

Workouts for Abs
Workouts for Abs

Ab Workouts at home and Core Activation Motion Detection Technology Reveals the Truth.

The researchers used motion detection technology (Study Uncovers Potential Key to Preventing Back Pain in Runners, 2018) to examine the role that both superficial and deep core muscles have. Using force-measuring floor plates to ascertain total impact.

Obtaining detailed images of how bones and muscles moved and how much pressure every joint had to withstand. Then used simulation to ‘turn off’ specific muscles to observe how the rest of the body would compensate. They discovered that weak core muscles force superficial core muscles (such as the abdominals) to compensate, resulting in lower back pain.

Workouts for Abs
Workouts for Abs

 

Ab Workouts at home and Core Activation Core Strengthening

Athletes wishing to strengthen their core can do so at home or the gym through static ab exercises and specific equipment.

Gym rings are a versatile choice that can use to strengthen a plethora of muscles – including arm, shoulder, and back muscles – in addition to the core. A typical core strengthening workout with rings would involve using gymnastic rings to lift the body off the ground, bending the legs forward and outwards. The key to making the most core-focused ab workouts at home is a technique; performing each exercise in a stable, controlled fashion will ensure you achieve your aim without injury. Rings are more challenging than bar ab exercises because they take more effort from the body’s stabilizers; it is ideal for advanced athletes to go one step beyond the bar.

Workouts for Abs
Workouts for Abs

Static Ab Workouts at home for Deep Core Muscles

“Static ab exercises that force you to fire your core and hold your body in place are what’s going to make you a better runner,” stated researchers in the Ohio State University study.

These will not result in the appearance of a six-pack workout routine, yet that is not their aim. As stated by the researchers, great runners typically don’t have six-packs, yet their core is in top shape.

Top static (also called isometric) ab exercises for the deep core include the plank, in which you place your forearms on the floor at shoulder width, extending your back and holding your feet together.

Workouts for Abs
Workouts for Abs

Another exercise is the Dip Hold, in which you grab parallel bars, lifting yourself upwards and extending your arms. As you lower your body down slowly, you bend your elbows and bend your knees.

Stop when your upper arms are parallel to the floor, keeping your elbows tucked in and your forearms completely straight.

Recent research indicates that weak deep core muscles can contribute to back pain. Keep these muscles strong through the floor, bar, and wooden ring exercises. Consult your physiotherapist to ensure you perform these ab exercises with the technique you need to optimize each workout.

 

Ab Exercises Core Activation

Core Activation, the dream of six-pack abs and tight core muscles, is a common fitness dream for both ab workouts for men and ab workouts at home for ladies.

While it’s impossible to achieve if one side of your muscles is working harder than the other, or worse, you’re experiencing muscle pain.

While the core is comprised of the trunk and spine. It also provides support and stabilization for all movements. Hence any time we twist, turn, bend over at the waist, or hold our body in one position for a long period, our core is at work.

Workouts for Abs
Workouts for Abs

And the way you sit and your posture (tendency to slouch). These are just a couple of the reasons that can cause core problems. Yet, it is a susceptible area. Meaning that an issue affecting the neck may reverberate down the spine or vice versa.

While if your core isn’t working properly. Other areas that are not meant to handle such stress end up compensating and suffering in the process. Hence this commonly manifests itself in backaches, especially lower back pain.

  1. Trunk Rotation


2. Lower Abdominal Cross

3. Back Twist

Article by Kate Allgood MAT, SH for active.com

Read the Full Article with specific instructions.

 

How to build sexy abdominals – 30 Day Abs core Challenge

Workouts for Abs
Workouts for Abs

Due to the popularity and overlooked value of ab exercises. We have added another article on ab exercises.

Here is a simple 30-Day Abs core challenge to tone up your Abs and burn your stomach fats. I found this on Stumbleupon.com, which has now, after 16 years, closed down and moved to mixed.com.

I plan to do this challenge now that I have gone to Australia and am starting to regain the weight.

As it does mention in the poster. You should consult your trainer or physiotherapist before starting this challenge to avoid any training injuries.

Here is my own experience, I did a light version of this Abs core challenge first, which started on day 1 and finished on day 15 only.

Then I took a two-day rest, and then I re-started the whole challenge from the beginning to the end (From day 1 to day 30), so it technically took 45 days for me.

Workouts for Abs
Workouts for Abs

 

Follow the instructions given above in the diagram.

Do the sit-ups, crunches, leg raises, and planks in the order given.

And remember to take a 30-second/ 2 minute break in between each exercise. Could you not do it after having food?

Speaking about the food diet is also very important for abs.

 

Russian Twist

The Russian twist is core movement that targets the torso and spinal stabilizer muscles (heart muscles, mainly oblique exercises). 
Additionally, the Russian twist will increase the rotational torso movement and strengthen isometric control of the heart.
Below is an excellent video on how to perform a Russian Twist.

Side Plank

The side plank is perfect movement to reinforce the oblique abdominal muscles that are not exercised during ab workouts at home, including crunches.  
You should hold your body straight on your leg, helped only by one arm and one-foot hand.
The side plank would reinforce the quadratus lumbar more powerfully-the portion of the backside of the abdominal wall plays major role in reducing back pain. 

Palloff Press

The Pallof Press is key stabilization exercise that has widespread application to athletes with weight, power, and functional fitness. 
It can be done in a movement training regimen or as key accessory to boost strength and muscle endurance.
The Pallof press is an anti-rotation hold exercise that will work great to help
 you develop stable heart. 
It’s an excellent step for any sports exercise where you are required to spin at the speed of sixpence, as it helps develop the core strength to cope with twists and turns without getting hurt.

Dead bug Exercise

Dead bug exercise is healthy and efficient, effective way of improving and stabilizing the heart, spine,  and back muscles.  
That improves your posture and helps to reduce low back pain and prevent it. 
Also, you can improve your posture and coordination.  
For the first couple of reps, the dead bug may seem fairly straightforward, but if you keep your core engaged, 
push slowly and avoid lifting your back off the ground; you’ll be surprised how hard it is. 
Obtain three sets of five to ten reps on each hand, 
or keep going before your abs shake gets too intense.

Do it in a group to add value.

This is a large variety of ab exercises and is very good for athletes and those just wanting to stay fit.

As the core is one of the most important and most overlooked areas of development.

To add more value and entertainment, try doing these by listening to music and/or in a group so you will not get bored.

A core workout can often be repetitive and boring.

Also, check out our article on 10 Minutes ab workouts.


The 10 Best Foods for Flat Abs

foods for flat abs
English: Blanched almonds. Gaelg: Almonyn giallit. हिन्दी: भुने बादाम. മലയാളം: പുഴുങ്ങിയ ബദാം പരിപ്പ്. (Photo credit: Wikipedia)
Eat up for flatter abs — these waist-whittling foods give you a dose of ab-ulous nutrients in every bite.

Almonds and Eggs

The sad truth: You can crunch yourself into a coma and still have ab flab. If you want a sleek, sexy midriff, you’ve got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine’s effectiveness, and protein to help maintain a healthy metabolism. At the same time, there are the top 10 choices for flatter abs.

1. Almonds – Foods for Flat Abs

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. Also, They’re a good source of magnesium; a mineral your body must have to produce energy, build and maintain muscle tissue, and regulate blood sugar.

 

“A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine.

 

But what makes almonds most interesting is their ability to block calories. Hence research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories.

Also, an empty Altoids tin will hold your daily dose perfectly.

2. Eggs – Foods for Flat Abs

Flat Abs
English: Three chicken eggs of contrasting colours. From left to right WHITE (from a white leghorn hen), RED (speckled)(from a Marans hen), and TINTED (from a Rhode Island Red hen). (Photo credit: Wikipedia)

 

You won’t find a perfect protein source. Dietitians highly respect eggs because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibres to brain chemicals). Hence we like them because they keep our hands out of the cookie jar.

 

Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels.

 

“The protein and fat in the egg may be contributing to the feeling of satiety,” says lead researcher Nikhil V. Dhurandhar, PhD.

 

Try for: In conclusion, one egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about213 milligrams of cholesterol.)

 

READ THE FULL ARTICLE HERE

 

REFERENCES:

Contributor, A. (2013, January 1). Build Your Entire Core, Not Just Your Abs. Atlanta Black Star; atlantablackstar.com. http://atlantablackstar.com/2013/01/01/build-your-entire-core-not-just-your-abs/

Finding your core | ACTIVE. (2006, May 16). ACTIVE.Com; www.active.com. https://www.active.com/articles/finding-your-core

Study Uncovers Potential Key to Preventing Back Pain in Runners. (2018, January 3). Study Uncovers Potential Key to Preventing Back Pain in Runners; wexnermedical.osu.edu. https://wexnermedical.osu.edu/mediaroom/pressreleaselisting/study-uncovers-key-to-preventing–back-pain-in-runners

World Editors, T. R. (2021, December 28). Stop Suffering in Silence, and Address Your Lower Back Pain. Runner’s World; www.runnersworld.com. https://www.runnersworld.com/health-injuries/a19577588/lower-back-pain/

 

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