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Lower Ab Workout

Your abdominal muscles, also known as abs, are situated around your stomach. The ab workouts aim to focus on this area as many people want to get rid of fat and flabby tummies by working on their fitness. As one of the principal “show-off” areas in the body for men and women, people always want to work on their ab muscles to get great results. View our ab workouts for men and ab workouts for women for more ideas.

A toned mid-section is not only great for your self-esteem, but it helps prevent injury by giving your back support as the torso muscle wraps all the way around. The ab workout is great on its own and should be performed on non-consecutive days, but it is also great to include in any one of our other workouts. Try looking at bicep workouts, leg workouts and back workouts if you want variety in exercises.

Lower Ab Workout Exercises

Some ab exercises are brilliant to include before or after some cardio or other type of workout. You can string a series of them together for a focused abdominal workout or if you run a busy schedule then you can try doing your favourite exercise 10 times in the morning and evening. Find what works for you!

  • Static Press: lying on the floor with knees raised at a 90 degrees angle and with your feet pointing in the air, extend your arms pressing your palms onto your thighs and breath in, on the exhale make sure to pull your stomach in tight
  • Leg Drop: lying on the floor with your legs straight up at a 90 degrees angle to your waist, breath in, bring your legs down and exhale, whilst flat breathe in again and exhale while raising them to the starting position
  • Weighted Crunch: with a plate in your hands, lie on the floor with your knees bent but feet touching the ground, holding your arms and plate above your head, crunch towards your knees, hold for a second and lower until your shoulders touch the floor
  • Inching Elbow Plank: starting in a normal plank position with elbows on the ground and your body straight, take a tiny step with one foot towards your elbows and then with the other, repeat until your hips are in the air creating a pike position, return to plank
  • Torso Twist: sitting upright with crossed legs and bending your arms connecting them with touching fingertips, breath in, rotate your body 45 degrees to the right and breath out, return and do the same to the left

Lower Ab Exercise Plan

The ab workout is quite simple to do by separating individual lower ab exercises or by combining different ones together. You can also add abdominal exercises to other workouts or cardio exercises.

  • Pre Workout: always remember to stretch and warm up your body before a workout
  • Inching Elbow Plank – 3 sets of 5 reps, 10 seconds rest
  • Leg Drop – 2 sets of 12 reps, 15 seconds rest
  • Scissors – 3 sets of 8 reps, 10 seconds rest
  • Static Press – 2 sets of 15 reps, 30 seconds rest
  • Weighted Crunch – 1 set of 10 reps

Take 2-3 minutes of break between each exercise. For a quick-fix, check out our 10 minute ab workout!

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Ab Workouts for Women

The amount of ab workouts out there is impossible to count and as a woman it can be even harder to find the right one for you. This ab workout for women is designed to be simple to follow so you can manage to fit it in to your busy schedules while also keeping your fitness levels up high. Many workouts can be done by both men and women, but when it comes to the ab workout there are usually some differences, generally in what goals want to be reached. Have a look at ab workouts for men if you want a challenge.

Generally speaking, an abdominal workout is perfect to do wherever you can – at home, at work, in the park – because it doesn’t require much equipment unless you specifically wish to add some light dumbbells or a gym ball. There are a large variety of ab exercises, some are taken from pilates and yoga workouts, so try them out to see which ones you enjoy. Don’t hesitate to mix exercises from bicep workouts, leg workouts or the back workout!

Ab Exercises for Women

For a flat and toned tummy, you need to work out all you muscles in the ab region and not just focus on one exercise or one muscle specifically. Here are our top 5 ab exercises (if you do not have equipment they can still be done without):

  • Dumbbell Push-Up Row: place yourself in a sit up position holding dumbbell handles that are on the ground shoulder width apart, lower yourself to the floor and raise up again, lift one arm to your chest with the dumbbell and repeat with the other arm
  • Opposite Arm and Leg Raise: on all fours, raise your left arm to shoulder height and right leg to hip height, hold and repear with the opposite arm and leg (for higher difficulty on returning to the start position try touching your knee with your elbow)
  • Planking Frog Tuck: start in a push-up position, bring your right foot forward next to your right hand or as close as possible keeping your body straight and not dipping the whole time, repeat with the other side
  • Twsiting Squat Thrust: standing with feet shoulder width apart and arms extended in front, bend your knees at 90 degrees angle and twist your upper body the left and return, repeat but twisting to the right
  • Single-Leg Stretch: lying on your back with your knees bent, inhale bringing your chin towards your chest, bring your left knee towards our chest holding your ankle with your left hand and your knee with your right, raise your opposite leg to a 45 degrees angle, repeat with opposite leg

Best Ab Workout for Women

No matter if you are looking for a perfectly toned tummy for summer, for yourself or to boost your performance, this is the workout for you! Give it a try and add other abdominal exercises if you wish, add these into a cardio workout, or simply try fitting them in when you have 5 minutes spare at the office:

  • Plank – 2 sets of 10 reps, 20 second rest
  • Twisting Squat Thrust – 3 sets of 12 reps, 10 second rest
  • Dumbbell Push-Up Row – 2 sets of 12 reps, 15 second rest
  • Cobra Position – 2 sets of 8 reps, 10 second rest
  • Single-Leg Stretch – 3 sets of 12 reps, 20 second rest

Feel free to modify what you want to change, to make things tougher, use weights of a Swiss Ball, if you are straining with the suggested requirements then lower the repetition count.

For a speedy workout, have a look at our 10 minute ab workout you can fit in as many times a day as you want!

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10 Minute Ab Workout

An ab workout doesn’t have to last an hour if you don’t have time. Try out our 10 minute ab workout, just one of our many ab workouts! Many workouts require time and concentration, expect you to go to the gym, but this one could not be easier. Only asking for 10 minutes within your buy schedule, you can fit it in when you wake up, during your lunch break at work or while you are waiting for your dinner to cook.

If you want a more full workout, try including workout exercises from the leg workouts, back workouts or bicep workouts. You can even decide to extend the 10 minutes on some days if you have the time. This ab workout is made for you to fit it in whenever you can. Fitness freaks, take a look!

10 Minute Ab Workout Routine

Whether you are looking for a bikini body or a killer six-pack, try out these ab exercises to get your body in shape! If you find it too easy, pump up the sets or reps, and if you find it too hard then do the opposite – always work to your ability.

  • Long Arm Crunch: lying on your back with knees bent and arms extended over your head, raise your arms from the floor so they are above your head and use your torso to push up – 12 reps
  • Reverse Crunch: lying on your back with your hands behind your head, being your knees into your chest at a 90 degrees agle with your feet pointed to the ceiling and raise your hips using your stomach muscles, return without letting your feet touch the floor – 12 reps
  • Janda Sit-Up: lying on your back with your knees bent and hands behind your head, press your heels into the floor while performing a normal crunch – 12 reps
  • Jackknife: lying on your back with your arms extended over your head, simultaneously raise your arms and legs to touch each other, both working towards a halfway meeting point – 12 reps
  • Extended Plank: in a press up position, place your hands around 8 inches in front of your shoulders keeping your body straight, hold for 45 seconds and breathe normally

This set of ab exercises should be repeated 3 times to complete the 10 minute ab workout. If you are taking too long or too short, increase/decrease the number of reps.

Alternative 10 Minute Ab Workout

Here is another option for a 10 minute ab workout, feel free to mix and match ab exercises after you have trialed them out and found what works best for you.

Remember to seek professional advice if you experience any discomfort or muscle injury.

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Ab Workout for Men

Ab workouts can be so varied and different so it’s about time that you looked at ab workouts for men specifically! One of the workouts that is aimed at building mass muscle and keeping your body at a high fitness ability, you have come to the right place for our ab workouts.

Guys are always looking to have rock-hard abs and a great chest to show off, so these abdominal exercises should get your blood pumping and your muscles working hard! This ab workout is aimed for men but can be done by anyone with a high level of fitness, it would also be helpful looking at the ab workouts for women for extra ideas. Try not to neglect the rest of your body, check out bicep workouts, leg workouts and our back workout.

Ab Exercises for Men

These are some hardcore abdominal exercises to work your core during an ab workout, they can also be mixed with other workout exercises if you wish to do a more general workout:

  • Bicycle Crunch: sitting on your bum with your upper body leaning at a 45 degrees angle backwards, place both your hands behind your head, extend one leg and bend the other reaching with your opposite elbow to touch your knee, switch legs and repeat
  • Hanging Leg Raise: using a pull up bar, hang with your back straight, bring your legs up as high as possible towards the ceiling, bending and rouding your back, if unable to do this then lift your legs up to your waist
  • Dumbbell Romanian Deadlift: standing straight with dumbbells in each hand and palms facing inwards, bend your hips and your knees keeping the natural arch in your back, lower your torso until you are about to lose your arch and return
  • Swiss Ball Jackknife: in an all foors position with your legs raised on a swiss ball, keep your arms and back straight, bend your knees towards you causing the ball to roll and return
  • Renegade Row: in a push up position, with dumbbells or kettlebells in each hand, move your weight from one side to the other by slowly raising your arm and bending it into your chest holding the weight

Ab Workout Routine for Men

The ab workout exercises can be put together to make a workout routine, you can do sets of each exercise pushing yourself to do as many reps as possible, or here is another suggested routine:

  • Sit-Ups – 4 sets of 10 reps with 10 second rest
  • Elbow Plank – 2 sets holding each for 30 seconds with 10 second rest
  • Swiss Ball Jackknife – 2 sets of 15 reps with 30 second rest
  • Mountain Climber (with swiss ball or bench) – 3 sets pushing yourself for 30 seconds with 30 seconds rest
  • Hanging Leg Raise – 2 sets of 10 reps, 20 second rest
  • Bicycle Crunch – 4 sets of 8 reps with 10 seconds rest

Never push your body too hard! If you feel pulling or straining, seek professional advice and calm down the exercise count. Check out our 10 minute ab workout if you’re looking for something speedy.