#ab exercises

Do These To Build A Strong Deep Core

A strong deep core isn’t just about abs 🙅‍♀️

It’s about stability and control in every movement in and out of the gym.

Save it for next time you’re doing abs 💪

You can also get your core workouts in the Gymaholic App 👇

Quick Ab Workout

You can’t be truly strong without a well-built core 💯 Yes, defined abs are nice, but your core also provides stability and balance.

So try this quick ab workout and you’ll feel the burn 🔥

Find more of these in our app 👇

If you are among those people, that you are dreaming of losing the stomach muffin top, then you will need to undertake the abs challenge that today’s article has prepared for you because the stomach fat is something that is easy to be gained, but it is very hard to get rid of.

This challenge is quite simple and all you have to do is follow the instructions that will be presented to you. And after 4 weeks you will see positive noticeable results on the stomach.

First of all, you must remember to work your stomach at least 3 times a week, drinking plenty of water and incorporating healthy foods. That’s why you should start doing these exercises to tighten your belly.

So, follow the instructions:

1. For obliques: Lateral Plank

Start with a side plank position. Place your arm on the floor, keeping it straight and in line with your shoulder. Lean your leg on the same side to give you support. Using the arm and leg on the opposite side, try to get your elbow and knee to touch and then return to the starting position. This is a double round because you have to do both sides.

Perform 5 sets of 20 repetitions each side.

2. Stretch arms and legs on the floor

You should stand in the same position as in the picture and perform 5 sets of 20 repetitions without stopping for about 25 seconds. Remember to do this once a day, rest one day and then increase the number of repetitions.

3. For lower abs: V Ups

Lie on your back. Extend your arms and legs. Raise your arms as you raise your legs and try to touch the tips of your toes with your fingertips. Return to starting position and repeat. Perform 3 sets of 20 repetitions.

4. Plank

If you are just starting to get in shape, is not necessary to use weights, but if you stay in the same position, wait one minute and after two weeks increase by 10 seconds.

5. Mountain Climber

To start with, you can do 5 sets of 20 repetitions without stopping. This exercise should be done once a day with a rest day once a week.

6. Sit ups

Lie on your back. Bring your legs to an angle of about 90 degrees. Spread your legs slightly and try to touch the space between them with your hands as you stand up. Perform this exercise quickly for best results.

You can do 20 repetitions of 3 sets

I would be more than happy to share my ab-programs! When I started abs in the beginning of January I made my own two ab-programs that I’ve switched between between since. I’m no expert at all, but these exercises have worked for me as you can see in my three months abs update! It took me some time to find the real names of the exercises, because people call them different names. You can click on each exercise, and the link will take you to a video or photo that demonstrates how you perform the exercise! 

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The programs are kind of similar, the first one focuses more on the obliques tho. Both programs consists of 12 exercises. I do each exercise for 50 seconds, no breaks! 

AB-PROGRAM 1 (10 minutes)

Reach through crunches 

Frog crunches 

Toe Touch crunches 

Heel touches 

Elbow to knee oblique crunch (right)

Elbow to knee oblique crunch (left) 

Half seated flutter kicks 

Leg Raises 

Figure 8 

Crunches 

Oblique crunches (right) 

Oblique crunches (left) 

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AB-PROGRAM 2 (10 minutes)

Reach through crunches 

Frog crunches 

Toe Touch crunches 

Reverse crunch into leg extension 

Seated knee tuck 

Reverse crunches 

Half seated flutter kicks 

Leg Raises 

Half seated scissor kicks 

Crunches 

90 degree crunches 

Plank 

I’ve used both of these for about three months and I’ve gotten great results by doing it 3-4 times weekly.

However I will probably be making a new program soon as I'm kind of getting tired of this one after doing it for months!

If you get burnt out with doing the same stomach exercises on the floor, it is time to start doing some standing abdominal workouts. These types of exercises are additionally helpful for those who have some injuries or pain in their neck or lower back while they do flooring workouts such as crunches, sit-ups and so on. They are also ideal for novices that have actually just started to train their abs and need some standard strengths.

Standing ab workouts are as effective as straight or regular ones. We could strengthen as well as tone each of the stomach muscular tissues. You will see there are many variants, which function your upper and also lower abdominals, obliques and also your lower back, also. They could absolutely help to obtain a flat stomach.

What are the Conveniences of Doing Upright Ab Exercises

Standing exercises train even more muscles at once.

If you do them consistently, they will certainly enhance your posture.

Since we have to move a lot more and also use our entire body, we will shed much more fat and also calories. Standing core workouts work for weight reduction. We might do a routine as if it was a cardio training which is necessary to shed weight.

We can train all the primary muscle teams such as arm, legs, shoulders etc.

There is no have to make use of any equipment. By using some tools such pinheads, a medication ball, kettlebells etc. we could make these workouts even much more efficient.

These workouts could be done everywhere.

They are suitable both for novices and advanced trainers.

We could stimulate the muscles from various angles.

These motions train your abdominals on the way your body actions in the actual life.

You could avoid injuries as well as neck as well reduced back pain.

Floor abdominal workouts are necessary, but combining them with standing ones is an awesome combo. Listed below I have actually collected the best 3 vertical abdominal exercise programs to begin with. You should do the motions gradually and hold the position to obtain the very best result.

5 Standing Core Exercises for Beginners

This is a respectable 10 minutes regular with 4 workouts, which will educate all components of the core. Do 4 rounds and also do each workouts for 30 secs. Rest just a little to keep your heart price high which helps to shed fat. Great for beginners.

Details of the routine:

High Knee Chop x 30 seconds

Crunch + Straight Leg Increase x 30 seconds

Side to Side Strike Outs x 30 seconds

Side leg raising + Oblique Grind x 30 seconds

Opposite Elbow to knee twist x 30 seconds

10 Min Standing Ab Workout to Shed Tummy Fat

Within this video clip there are 6 exercises, each one need to be provided for 45 seconds. You will certainly require a weight such as a dumbbell or a medicine ball. It consists of the adhering to standing exercises.

Standing Pike Crunch-- This is the upright variation of the crunch, but it additionally improves your balance.

Captain Morgan Diagonal Pass-- For this you will certainly require some weight which could be anything. This educates the muscle mass around your hips, reduced abdominals as well as obliques.

Jumping oblique twist-- This is excellent for strengthening obliques, but additionally for burning belly fat.

Torso Rotations-- It appears simple, however it is great for the whole core.

High Knee Chops-- Another useful one for burning some extra calories.

Waist Pinchers-- It is an oblique workout, but it also assists to boost your posture.

My FavoriteVertical Ab Routine for Toning

This is a much longer regular which will certainly educate not just your abs, but certainly helps to burn fat. It consists of 7 vertical abdominal workouts which need to be carried out 10-20 times, and also there are 3 rounds. Do this regular 3-4 times a week, comply with a healthy and balanced diet regimen and you will see superb results.

15 Standing Oblique Crunches

15 Bend Over Rotate

15 Standing Toe Touch Crunches

15 Diagonal Crunches

20 X Pivots

15 Bent Over Back Extensions

10 Corkscrew Squats

Thanks for FitnessBlender for the last two videos.

Another Routine from Jillian Michaels

More routines

Do you need more? Then, right here are some even more trainings to work your core with upright moves.

Conclusion

Vertical ab exercises could be very efficient to construct a strong core and additionally help with shedding calories. If you wish to alter and also boost your abdominal training, it is time to include them in your sessions. You can learn much more about tummy fat burning ab workouts here.