To have beautiful abs, it is imperative to take measures to modulate them. There are a large number of exercises to get the abs, and everyone is free to make the choice that suits him. You should know that what works for one person may not work for another.
Also, we don’t all have the same level of requirements. However, we are always looking to improve and for that, we have the solution! If you want to work your abs to lose belly fat and get nice chocolate bars, you need exercise. Here we give you the 10 best exercises to work your abs well. But before starting, it is necessary to know the constitution of the abdominals as well as the role and mode of operation of the latter.
The best abdominal exercises
Constitution of the abdominal strap
The abdominals are part of the different muscles of the body, all form the abdominal strap. Here are their names and positions:
The cross: it is a muscle that has the role of stabilizing the trunk, it is the deepest of all the muscles that make up the abdominal strap.
The rectus: it is in the front of the abdomen and is shaped like a chocolate bar with small squares.
The large and small oblique: these are on the side. They are easy to spot thanks to their V-shape. The small oblique is located under the large oblique. They help with trunk rotation as well as lateral flexion.
The serratus anterior: this is the muscle located on the side wall of the thorax, it is he who maintains the scapula which is glued to the thorax. Admittedly, it is not part of the abdominals, but it plays an aesthetic role, very important for those who modulate their abdominal strap. It is recognized by its serrated shape.
It is therefore his muscles that must be worked in order to obtain the beautiful chocolate bars that some men (and women) love so much.
How to make your abs visible
If you want to make your muscles visible, you will have to start by eliminating the fat located around them. Depending on the fat level, it is advisable to follow an appropriate diet or rather to readjust your diet . If this concern is not addressed, there is no need to go further, because the fat envelops all the muscles, making them invisible. Know that abdominal exercises have an effect on the development and not on the loss of fat. For this, proper nutrition remains the only remedy.
Aside from the beautiful chocolate bars, building your abs also helps strengthen your muscles to have improved abdominal sheathing, which is necessary for running or high-level swimming. In any case, it is not one or two exercises in particular that will bring a concrete result, but a set of exercises. Together, in an abdo program, these exercises will allow you to work, little by little, the whole of the abdominal strap. It is therefore necessary to prepare a program, to get off to a good start.
So let’s move on to the exercises that should be part of your program.
The 10 best exercises for getting abs
1 – The head-shoulders lift
This exercise will especially strengthen the upper rectus abs. For beginners, this is the basic exercise and for the advanced, it is rather a useful exercise during the warm-up.
How to practice it?
You lie down on your back and glue it to the ground, put your arms along your body, and bend your legs. The feet are placed flat. You are now in the right position. Then, it is a question of bringing in your chin, slowly raising your head then your shoulders and your arms. Throughout the exercise, exhale as slowly as possible. If the effort is difficult for you, you have the option of leaving your elbows and forearms on the ground, this reduces the load. For a start, it is advisable to repeat the exercise at least six times, a number which can be increased as the program progresses.
2 – The crunch-abs
This is an abdominal exercise to pay attention to. Indeed, if this is done incorrectly, problems with the spine and the pelvic floor can arise. This exercise is ideal for working the rectus abs.
How to practice it?
This exercise is ideal for beginners because it is completely risk-free. Lie down and put your back on the ground. The legs rest on a chair and the arms rest on the thighs. Then, the exercise is very simple to perform. You slide your hands on your thighs until you reach the kneecap while bending your chest. We practice the climb by exhaling slowly. Then slowly, we come back down to reposition ourselves in the starting position. As you descend, inhale slowly. The exercise can be repeated between 8 and 12 times.
There are many variations of the crunch, once you have mastered the abdo crunch, you can move on to a higher level, including the crunch without a chair, which requires a lot of effort, the crunch with the legs lifted without any support, the crunch crossed abs, the double-crunch which consists of working the upper and lower muscles of the abdominal strap as well as the crunch on a gym ball. This latest version allows you to work the oblique abs and crosses.
3 – The plank
If the plank is the most famous exercise, it’s because the result is there. With this exercise, we not only work the abdominals, but also the back. The practice of the plank seems easy, however it requires considerable effort.
How to practice it?
We lie down on the stomach, we put the forearms on the ground, here we make sure that the elbows remain aligned with the shoulders. We also put our toes on the ground. Then, it takes concentration, the best is to fix a point on the ground located between the hands, this also helps to keep the spine and the neck straight. We then lift our body, resting on our forearms and toes. It is advisable to keep this position for a minimum of 20 seconds before resting the body flat, to start again afterwards. The ideal is to repeat these movements at least 6 times at each session.
4 – Scissors
This exercise will work the abdominal obliques, but also the muscles of the legs and the pectorals. This is the best exercise for those who want to have “V” shaped abs.
How to practice it?
Put your buttocks on the ground. We place the arms back and the hands are flat, which allows a balance of the body. Lift one leg then the other and repeat as much as possible. Here, it is advisable to contract its “core” (the entire abdominal belt), which brings more efficiency.
5 – The rolling ball
This exercise consists of working the entire abdominal strap. Little known, but very effective.
How to practice it?
We land on the ground, we bend our legs. Then, we throw the arms forward to connect the hands which must be placed on the kneecaps. The feet remain lifted throughout the exercise, at no time should they touch the ground. We then begin a series of movements by rocking forwards and backwards.
6 – Roulette
More reserved for experienced practitioners, the roulette exercise requires specific equipment (a roulette or a bar with two light weights). This movement considerably strengthens the entire abdominal belt. It combines sheathing and dynamic movement, which allows you to work the muscles both deep and on the surface as well as the lower back.
How to practice it?
Get on your knees, arms forward and grab the wheel. Your arms should form a 45° angle with the floor. Roll the wheel in front of you almost as far as possible and then return to the initial position. For the more adventurous, rather than putting your knees on the ground, simply put your tiptoes. Good luck!
7 – The Lumberjack
For this exercise, you will need to get a weight, it will work your obliques,
How to practice it?
Take the weight and put one knee on the ground. Then, try to lift this weight with the help of both hands, until you bring it back above the shoulder located in the line of the foot which is in front. You are in position. Then, lower the weight towards the opposite hip, then return to the starting point. The same movement is repeated at least 12 times, at each session.
8 – The Seal
This exercise is certainly funny, but very effective to obtain beautiful chocolate bars, indeed all the muscles are solicited.
How to practice it?
We land on the ground. We grab the inside of each leg around the ankles to keep the legs apart and bent (as if you were in a suit). You are in position. Now knock your heels against each other two or three times in a row then swing back so that your back comes to touch the ground, without ever letting go of your ankles then come back forward. Repeat these movements as many times as you can.
9 – The bicycle
The bicycle allows you to work the upper and lower abdominals. A great exercise that affects the entire abdominal strap, but also all the leg muscles.
How to practice it?
We lay down on the ground. The back and the head remain on the ground while the legs pedal in the air. Still pedaling, start by lifting the shoulders one after the other towards the opposite knee. The ideal is to repeat this exercise twelve times in two stages and at each session.
10 – The leg lift
How to practice it?
Hold on to the pull-up bar, keep your chest straight and raise your legs straight up. If possible and depending on your level of training, make your feet touch the bar. This exercise is difficult but allows you to work on both the power and the volume of the abdominal belt. It is best to do it at the start of the session, when you still have a lot of strength and energy.
Know that for each exercise, it is not the quantity that counts, but the quality of the exercise. Make sure that the practiced exercise is performed correctly.
Two more tips for getting abs
As you have seen, there are a multitude of exercises that aim to develop the muscles of your abdominals. Only, doing your exercises is not enough to get an athlete’s body. You should also follow his two tips.
Use weights when doing your abs workouts
To strengthen your abs, you can follow the exercises on this site https://www.espace-musculation.com/programme-abdos.html for example. When exercising, bring weights. Weights allow you to carry a load during exercise. The exercise will then be more difficult and you will have to strain your muscles more. By using weights, you will get visible results much faster. Start with weights adapted to your physique and your level. As you train, you will be able to lift heavier and heavier weights.
Adopt a healthy and balanced diet
For your abs to be visible, you must lose fat. To lose your body fat, physical activity is not enough. You must combine your training with a healthy lifestyle and this involves diet. Choose vegetables, rice, white meat or even fish.
