9 Workout For ABS

February 5, 2021
Uncategorized

There is nothing better than 6 pack abs, this gives you a different type of confidence and also built them. To ensure this we are here to present some exercises which boost your energy level as well as generate your abs. Apart from this these exercises also help you a lot in gaining stamina.

Benifits of Strong ABS

-Reduces Back Pain
– Support Good Posture of body
– Build Functional Strength and stamina
– Create Stability and Balance of body
– Improve Sports Performance and recreation
– Control Inflammation of the body
– Make You Live Longer and better
– Help You Breathe Better and improve respiratorily
– Improve Your Ability to Bear Weight and gain
– Help in Prevention of Injuries
– Protect Your Central Nervous System and Inner Organs of the body

Abs workout 1: Unilateral powerhouse

This one is great for targeting the deep core muscles and emphasizes good posture of the body this helps you a lot.

Do 3 rounds of the following:

  1. 20 Dumbbell Renegade Rows
  2. 20 Single-Arm Dumbbell Overhead Press With Twist (each side)
  3. 8 Split Squats (each side)
  4. 30 Dumbbell Suitcase Walking Lunges (each side)
  5. 8 Single-Leg Squats with Dumbbell Lateral Raise (weight in the hand of the working leg), each side
  6. 15 Single-Leg Deadlift with Upright Row (each side)
  7. Side Plank With 15 Dumbbell Flyes (each side)

Abs workout 2: No-crunch workout

There’s so much stabilizing going on here, your entire core will be burning way more than your abs do after a hundred crunches this helps you a lot in burning your fat.

Do 3 rounds of the following:

Abs workout 3: Cardio core shred

Get your blood pumping (and the calories burning) with this high-energy workout and exercises that help you a lot.

Do 3 rounds of the following circuit. Rest for a minute between sets:

  1. 20 Skater Lunges
  2. 20 Mountain Climbers
  3. 20 Burpees
  4. 20 Knee-to-Shoulder Knee-ins (alternating sides)
  5. 1-minute Side Planks
  6. 20 Knee-to-Opposite-Shoulder Knee-ins

Abs workout 4: Plank variations

Because holding still in a simple forearm plank for eternity is both boring and counterproductive and very effective, most of losing form after a minute, causing strain on their back. This routine keeps you moving and makes your back strong and fit. Bonus: There is no equipment needed.

Do this following plank series twice a day

  1. 15 Forearm Side Planks With the “Thread the Needle pose” (curl top arm under and back up; repeat, then switch sides after doing one)
  2. 10 Pushups to Straight-Arm Side Plank
  3. 1-minute Side Plank
  4. Forearm Plank with 20 Toe Taps (do all 20 with one foot then switch sides after that)
  5. Forearm Plank with 20 Side-to-Side Hip Dips
  6. 20 Knee-to-Shoulder Knee-ins
  7. 20 Knee-to-Opposite-Shoulder Knee-ins
  8. 15 Forearm Side Plank With “Thread the Needle”

Abs workout 5: Standing abs workout

You don’t have to take all your core work lying down and control your breathing.

Do 3 rounds of the following circuit:

  1. 20 Dumbbell Chops (each side)
  2. Plank with 20 Knee-ins (do all reps on one side, hold last one for 5 breaths, then switch)
  3. 8 Forward Lunges
  4. 8 Single-Leg Squats With Dumbbell Lateral Raise (weight on same side as working leg; do all reps on one side, then switch)
  5. 12 Single-Arm Dumbbell Overhead Press (each side)  
  6. 20 Dumbbell Swings 

Abs workout 6: Bodyweight abs workout

No equipment? No problem.

Do 3 rounds of this circuit:

  1. 20 Butterfly Kicks by (done lying on your back)
  2. 20 Crunches
  3. 20 Russian Twists
  4. 20 Elbow-to-Knee Crunches
  5. 20 Butterfly Situps by (soles of feet together, knees out to the side)
  6. 20 Side-to-Side Knee Drops by (on back, knees bent up in a right angle, and many more) helps you a lot
  7. 20 Crunches
  8. 20 Butterfly Kicks by (done lying on your back)

Abs workout 7: Anti-flexion workout

This workot helps in making your body more stable and flexible which increase your strength as well as make you body fit, to make the core muscles more stable.

Do 3 rounds of the following:

  1. 20 Supermans
  2. 20 Dumbbell Pullovers by (you can also do this with a medicine ball, as shown)
  3. Forearm Planks With 20 Toe Taps by (do all reps with one foot, then switch)
  4. Side Planks With 20 Leg Pendulums (each side)
  5. 20 Prone Reverse Crunches by (face down, place hands behind head and raise chest off ground, toes stay down)
  6. Side Plank With 15 Dumbbell Flyes (each side)
  7. 1-minute Forearm Plank
  8. 20 Supermans

Abs workout 8: Deep V workout

The main aim of this workout is to create a V shape on your stomach i.e. ABS

Do 3 rounds of the following circuit:

  1. 12 Lying Alternating Leg Lifts by (each side)
  2. 20 Supine Reverse Crunches With Overhead Dumbbellby (hold the weight right above the ground and raise your legs up to a reverse crunch)
  3. 20 Bicycle Crunches by (make your legs fully extended)
  4. 10 Inchworms by (pause briefly in plank position)
  5. 20 Knee-to-Shoulder Knee-ins
  6. 20 Knee-to-Opposite-Shoulder Knee-ins

Abs workout 9: 5-minute abs circuit

This workout also helps in boosting your energy level. Do three to five rounds of the following:

  1. 20 Dumbbell Pullovers
  2. 20 Bicycles with Full Leg Extension
  3. Forearm Plank with 20 Side-to-Side Hip Dips