AB Workouts-Fitness

Having abs is the new obsession or it has always been an obsession. Not for me, but for the rest of the world. At one point it was an obsession. At one point I really wanted a six pack, I would go through hell to get a six pack. Not anymore. Am happy with my gut, trimming at it slowly but surely. Everybody who work out is sure to incorporate ab work outs to have a flat tummy. So, what are some ab work outs for flat tummies? AB roller, sit ups, planks, leg raises, crunches, 6 inches & hold etc. These are the ones we will focus on.

Sit Ups

To start, find a flat comfortable surface to lie on. Proceed to, lie flat with your legs straight out or bent at the knees keeping your feet in contact with the ground. Raise your upper body till you create a V shape or an L shape depending on which pose you are using. You can put your hands to your side or behind your head. Once your ABs are engaged in the sitting position, lower your upper body back down to the flat surface. Breathe out while sitting up & breathe in while going back to starting position. For advanced practitioners, you can use a weighted plate to increase the difficulty of the exercise.

Planks

Planks are great for AB workouts. To start, get into push up form. Forearm & toes should be on the ground. Elbows should be directly under your shoulders with your forearms facing forward. With your weight resting on your forearms, your head should be relaxed looking at the floor & your body should form a straight line from your head to your feet. Hold position until failure & repeat. While planks are good for AB work outs, it’s also good for developing shoulders, arms & glutes. At the beginning, you will only be able to last for a few seconds. The more you do it the longer you will last & perfect you form. Remember, practice makes perfect.


Leg Raise

To perform leg raises, lie down with your legs straight & together. Raise your legs while straight all the way to the ceiling. Then slowly lower your legs till they are just above the floor then raise them to the ceiling again & repeat till failure. Leg raises can be performed while lying on the floor or up right while hanging from a pull up bar. Hanging leg raises or hanging knee raises are variations of leg raises while lying down.

Crunches

To perform crunches, lie down on your back with feet hip wide. You can put your hands to your side or behind your head. Curl up and forward so that your head, neck, and shoulder blades are off the floor. Hold for a moment at the top then back to the starting position. Keep your abs pulled inwards to feel tension in your abs which help to stop you overarching your back; your back should never lose contact with the floor. Always perform crunches slowly to avoid injuring yourself. Variations of crunches include using an exercise ball & use of a weighted plate. Gyms have AB Crunch machines that you can use for this exercise. I have used this machine & it was a fun experience. The cool thing about it is you can add or reduce weight to increase the difficulty level, if you get a chance try it. If you are at home, you can use the space in the living room. Always make sure you are lower back remains in contact with the floor.

AB Rollers

There are many types of AB Rollers you can use for your ab work out & they are pretty easy to use too. You can use a plastic AB Wheel or a Pro AB wheel which has a spring for added resistance. AB Carver Pro wheel is one of the high-end AB Wheels. To use an AB Wheel, get on your knees & just roll away. It’s that easy. If you have knee problems this is not for you. To start, get on your knees & places your hands on the AB Wheel. Roll forward & engage your ABs, then roll back to your starting position. Ensure your back is straight & your arms are straight; form is very important. You might want to use a yoga mat to cushion your knees rather than performing the exercise on hard wood floor.

6 Inches & Hold

To start, lie down on your back with legs straight & your arms to the side, palms facing down. Press your palms against the floor, breathe in & raise your legs six inches & hold. For advance practitioners, raise your shoulders & head off the floor. Hold this position until you can’t anymore. Your lower back should always be in contact with the floor for the advanced form. If this happens, lower your feet to 3′ or lower & progress till you can get to 6 inches & hold with the proper form.

Conclusion

Sit ups, leg raises, crunches, AB Roller, & 6 inches & hold are some of the AB workouts you can do. More will be covered later. Back injury is common if proper form is not used. Make sure you stretch before you start. I would recommend starting with sit ups since they are easy to do or 6 inches & hold. Use a timer to time yourself. At the beginning, start with if you start with 6 inches & hold, otherwise start off easy with the rest & pace yourself to get a feel for the exercise. As you get used to the exercise, do more over a longer period of time. Having a yoga mat will make it more comfortable performing most of these exercises. What’s your best AB workout? Leave a comment below & let me know.

12 thoughts on “AB Workouts-Fitness”

  1. Scott Hinkle says:

    Thanks for this post.

    For me, abs has always been a concern.  I’d say obsession but then, if that were true, I’d have some definition, LOL.

    I never considered leg raises as an ab workout.  Good to know.

    I’ve seen the rollers but figured they were just a gimmick so I never really looked into them.

    After reading this post, I think I’m going to get one and start on a few of the exercises you’ve listed here.

    Thanks again,

    Scott

    1. Ray Rooney says:

      Hey Scott, glad you found the article informative. Good luck with you ab work outs.

  2. Nathaniel says:

    Hi Ray – These exercises should certainly serve one well to achieve the goal of a flat tummy.  I never knew that there were this many choices for working the ABS.  I’m tempted to try the AB roller.  Since I have some back issues, I think that would be the safest.  Do you agree?

    1. Ray Rooney says:

      Hey Nathaniel, good question. I would say yes since I have used the ab roller while having some pack pain. Use a foam roller for your back before using an ab roller, then grab your ab roller & get into position. Start of gently with the ab roller. Since am not sure about the severity of your back issues, I would suggest you check with your doctor if this will aggravate your back issues. Have a nice day Nate. Thanks for the comment. 

  3. Jake says:

    Ahh yes the 6 pack craze. I also use to work hard on my abs, thinking that it would be worth all the time and energy.  I also do not invest that much time into my abs. It maybe hard to be hard to believe but in my younger days I did over 300 sit ups straight.

    Planks are a good Ab exercise for sure. The are so simple to do and to add to your routine.

    Another Ab exercise you can do is hanging from chin up bar, you can raise up your knees. 

    Diet is very important to getting abs. You can do 1000 sit ups a day, but if your diet is not good then you will not see the results. Diet is very important in bodybuilding.  That is why I do not do it. I just don’t worry that much about how my body looks as long as I am healthy and fit I am happy.

    1. Ray Rooney says:

      Hey Jake, you are right, its the 6 pack craze, 300 sit ups definitely fits into that category, lol. Am planning to do a follow up article on ab work outs & I’ll definitely include the ab work out you mentioned. Diet definitely plays a big part in getting & maintaining your abs. Thanks for the comment. Nice visit. 

  4. Jim says:

    Hi Again Ray. While I was on your website I decided to check out some of your other blogs. As a person that is aging, and rather to quickly I might add, I know the importance of exercise. The AB workouts that you mention can be a fantastic way for those of maturing age to remain fit. The main thing to think about as we get older is not to over do any exercise. But if re regulate the types of exercises that we do then they can only benefit us. Some of the crunches and leg raising ones that you show, can be easily adapted to be safe for the elderly. Thanks again for another interesting blog. Jim

    1. Ray Rooney says:

      Hey Jim, nice to see the exercises I recommended would be good for elderly people. As we get older, we definitely need to find exercises that won’t too much strain on our bodies. Nice comment. Thanks for visiting. 

  5. Lovey says:

    I really like this. you explain why you think ab workouts are important.  You layout 6 exercises that can be done   The pictures are great and easily shown how to do each one. You give well written descriptions and you stress the need for correct form in each exercise description and in the conclusion. This great to avoid injury. Any equipment needed is mentioned as well as items that may bring more comfort to the exerciser while doing the exercise.

    1. Ray Rooney says:

      Hey lovely, glad you enjoyed the articles & the illustrations. Thanks for visiting my page. 

  6. Leila says:

    Hey ray, I plan on trying some of these ab workouts to achieve my goal of a more toned stomach, will let you know how it goes

    1. Ray Rooney says:

      Hey Leila, thanks for the comment. Let me know how it works out for you.

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