There are several ab exercises that can be done for strengthening abdominal muscles. Once you figure out which exercises benefit you the most, you can do them on a regular basis to attain a six-pack belly. The best way to strengthen the abdominal muscles in a short time is to opt for harder exercise with more reps and set. Let’s look at the top 5 exercises to strengthen abdominal muscles:
Beginners are usually recommended to do knee crunches that target mainly the upper abs, and offer some lower ab stimulation as well. The only shortcoming may be that some people experience strain in their neck while doing this exercise. In case you find this hard to do, perform normal crunches with your feet on the ground and your hands behind the head until you get used to it.
This requires holding a cable with both hands out in front of you as you stand. This should be just under your shoulder height. Keep your arms in a straight and fixed position for engaging your abs. Rotate the body to the left, come back to the initial point in the center and then move to the right, in the same position. Do 10 reps of these for maximum outcomes.
This will engage your abdominal muscles more than other exercises, like the knee crunch. As you have to control one leg with your abs muscles, keeping the other one on the floor, it is a challenging exercise for strengthening your ab muscles. Keep your legs off the ground a few inches to put more stress on your lower abs. The exercise becomes easier the higher you kick out your legs.
Forward Swiss Ball Roll
For working the transverse abdominous muscle, keeping the core stable is the key. That’s why planks are effective exercises for strengthening your ab muscles. Take a Swiss Ball and kneel in front of it. Let your forearms rest on the ball and extend your legs behind you in a straight line. Roll the ball forward by using your arms as you inhale and pull the ball back towards your core as you exhale. This should be down slowly for deriving the most effect. This exercise keeps your arms moving and not your core. Complete 15 reps for a significant effect.
This exercise involves keeping both legs up by using the abs muscles. Anyone with lower back problems should ask his doctor if he can do this one. This exercise hits the lower abs hard and the movement makes your upper abs squeeze strongly for maximum strength. Bring your knees towards the chest and contract your abs. Place your heels close to your butt while being at the top position and don’t let them swing high.
Every muscle that makes up the abdominal region serves a particular purpose. As a group, they protect our spine and help maintain a good posture. An intelligent approach to exercise can help train your ab muscles and strengthen them. Make sure you stick to a healthy diet as what you eat will greatly influence how your ab muscles look.