Abs are like buns of steel. They’re tough, strong, and flexible. They work as an essential muscle in helping us stand upright. You can target specific areas of your core by focusing on one side over the other. When you combine these abs exercises with our cardio routine, you can get a full-body to sculpt, so you look good and feel even better!
Feel the burn with this intense workout! These explosive exercises will shape up your abs and melt that muffin top! Get ready to discover your body confidence so you can hit the beach feeling sexy!
1. High Knees
High knees are a simple way to work out at home that will improve your running speed while working out anywhere you can find a doorframe. You’ll notice that as you practice these drills more and more, you’ll be able to work out faster and longer as you become familiar with them.
2. Ab Bikes
The ab bike is a great exercise that targets your abs from multiple angles. Lie flat on your back, with your feet extended in front of you. Bring your knees towards your chest. Your arms should be placed at the side of your head, never pulling on your neck.
Bend your knees at a 90-degree angle with your hips. Move your right elbow towards your left knee, whilst bringing your right knee towards your right elbow. Your left leg should be fully extended outwards, while your right leg is bent at the knee. Your back should be straight, your neck in neutral position, and your head facing forward. Keep your core engaged during the entire exercise.
Make sure to flex your core while doing a bike ride. You’ll need to tense your core (stomach, lower back) muscles while you do a bike ride. That’s how you complete a “rep”.
3. Flutter Kicks
Flutter kicks are a fun way to get your lower body in shape. You can also do them with your partner in a modified V-Sit position. This version is less stressful on your joints.
Lift both feet an inch or two in the air. Tense your lower abs to raise one leg. Alternate between raising each leg, lowering them to 1-2 inches above the ground.
4. Pistol Squats
The pistol squat is the king of the squatting exercises! It builds power, size, and endurance without weights or equipment. To do a perfect pistol squat, you must have strong hip strength, balance, and a strong base. This exercise is one of the best and easiest ways to get stronger and build muscle, with minimal equipment required.
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To get a sense of where your center of gravity is, stand on one leg. The moment your foot touches the ground, raise your other leg, and see how well you can hold it up. Then try raising both legs in succession. This should help you get a sense of how balanced your body is.
Start with your hands on the floor in front of you. Your legs should be bent in a position that allows for the natural curve of your hips and knees to be straight. Bend at the knee joint, and keep the lower part of your thigh parallel to the ground. Keep the back of your hip bone against the back of the chair. Squeeze your glutes, quads and hamstrings as hard as possible. Squeeze your inner thighs in the same way.
Take it slow, especially at the beginning! This is important as your body adapts to the new movement pattern. Make sure your back and shoulders are correctly positioned and your foot planted before you move the lower body into position. The lower body should start with a slight bend in the knee, allowing you to move your weight forward as you swing your hips through. This is the starting point for your swing.
5. Plank Rotations
Start in a high plank / push-up position. Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
Start in a strong plank position with both feet firmly planted on the floor. As you exhale, lift yourself up onto your toes. Lower your body back down to the floor.
Swimming is a great way to get the whole body in shape. Lie down on your stomach and squeeze your glulutes as hard as you can, raising both legs off the ground.
Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
Repeat with the other arm rapidly.
7. Plank Reach Through
Get into a pushup position, with your hands resting on the ground below your shoulders, and your feet spaced slightly wider than shoulder width apart.
Lying on your side, place one elbow in the crook of your opposite arm, and lift yourself up to a standing position. Now, slowly reach for the sky with your other arm. Once you are able to extend both your arms straight up into the air without bending your elbows, stand up.
Slowly contract your abdominal muscles and raise your hips, keeping your body and legs straight. Touch your opposite knee with your hand.
Do 10 reps with each side of your body and then rest a minute. Repeat five times with each side of your body and rest a minute. You will be able to complete 10 reps on both sides.
8. Oblique raises
To tone your arms you need to start by exercising the muscles you use everyday. While you may think that exercise is not an everyday thing, there are many times throughout the day where you could work out. Take a walk or go outside and do some push-ups or crunches in the park or at the gym.
This is your starting position. Tense your glutes to explode up, using some of that momentum to raise the two dumbbells in front of you. As you do this, twist to the side by tensing your obliques (side abs).
Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. Do three sets of 10 reps each.
Glutes as hard as you can. Then lift your legs up so that you’re in a push-up position. You’ll notice that your glutes work harder because of the effort of pushing your body upwards.
9. Forward Lunge With Twist
A squat can really challenge your lower-body, but the lunge can offer some added challenges as well. It’s not uncommon to feel a little stiff in the hamstrings when doing them regularly, so adding this into your routine can offer some additional benefits for your lower-body muscles. The best part about this exercise is that it can work all the muscles in your lower body, which is why it’s a favorite of many people who want to maintain their core strength and tone.
As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge.
This is your set rep. Repeat this on the other side.
Sit in the position of hands and knees with your forearms placed on the floor, having your elbows directly under your shoulders. You should be in a position where your torso is off the ground, and your feet are touching the ground.
To do a proper squat, you need to brace your core. The core is made up of your back, your abdomen and the front part of your pelvic floor. Without bracing them, they cannot support you when you perform the squat.
The first step in this program is to strengthen your core muscles. You will need to be aware of the three main muscles used in a core muscle routine. They are the abs, obliques, and the lower back muscles. As you know, the obliques are used primarily in the backside of the body.
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