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Easy ABS Workout Guide

Easy ABS Workout Guide

Image Credit – Photo by Ivan Samkov from Pexels

Easy ABS Workout Guide

You can do a simple Abs workout with very little equipment. You can exercise at home and develop great abs with simple home exercises. We have included simple abs workout exercises for the fitness enthusiast. Here at XFitness, we have published fitness articles that are helpful for people interested in building muscle and losing weight. Getting fit isn’t easy, neither is working your abs, but with a few easy abs workout exercises, you would be amazed by the results. The good news is you don’t need a lot of fancy equipment to do a great abs workout. We have included some abs workout tips below to guide you along your fitness journey. If you plan on buying some fitness gear you can see out fitness product review articles for helpful info on products available on Amazon under 100 dollars.

A study led by Peter Francis Ph.D., they recruited 30 healthy men and women to be part of the study. They ranged in age from 20 to 45. They put through the participants through a range of abs exercises including the traditional crunch, modified crunches, partial bodyweight exercises with home workout gear, and gym exercise equipment designed for working the abs. The results of the study found the best abs workout exercises not always defined by the amount of gym equipment you are using to work the muscles. The study found some abs workout exercises are just more effective than others.

The study show that you don’t need lots of gym equipment to get good abs, it also show that if you target certain exercises you will get better results.

Abs workout guide

Image Credit – Photo by Ivan Samkov from Pexels

Easy ABS Workout Exercises

Bicycle maneuver

The bicycle manoeuvre is a super simple abs work exercise, it basically involves lying on your back on the floor. Place your hands behind your head and bring your knees up towards your chest, pressing your back firmly into the floor. Move your body, bring the left elbow and right knee close together while extending your left leg at the same time.

Doing the reverse for the other side, move towards the left side and bringing your elbow and left knee toward each other while moving and extending your right leg.

Repeat this exercise 25 times and do 3 sets altogether.

The Captain’s Chair Exercise

The captain’s chair is another easy abs workout exercise that involves gym equipment called the raise station, placing your back against the back support part of the raise station. Place your forearms on the armrests and hold the handles. Leave your legs hang freely and bend the legs and pull towards your chest. hold for a few seconds and fell the abs flex. Do these exercises 20 times and perform 3 sets.

Ball Crunches Exercises

The ball crunch exercise requires an exercise ball to perform the exercise. It’s a great abs workout exercise that you can do at home as part of a home exercise workout plan. Get into a seat position on top of the ball. Slide down unto your back is against the ball. Move your hands behind your back and keep your feet flat on the floor. Crunch the abdominal muscles and lift shoulders and chest to flex muscles mas part of this abs workout. Repeat 20 times and do 3 sets of 20 altogether.

Here are some other exercises to help you build your abs!!!

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10 Abs Workout Exercises

Instructions

Begin each of these sessions with a five-minute warm-up or perform the movements after completing your usual cardio or strength training while you are already warm. Each should also start with 20 repetitions of where you pull your navel towards your spine, in order to activate the muscles for the work you are doing. You will also need dumbbells for some of these movements.

Easy Abs Workout Exercise 1: Unilateral power

Renegade Rows –

It is ideal for targeting deep core muscles and emphasizes good posture. Take three turns of the following workout:

  • 20 Rows of renegade dumbbells
  • 20 Aerial press with one arm dumbbell with one rotation (on each side)
  • 8 Divided squats (on each side)
  • 30 Dumbbell rides on each side
  • 8 One-leg squats with dumbbell side elevation (hand weight of active leg), each side
  • 15 One leg lifter with vertical row (on each side)
  • Sideboard with 15 dumbbells on each side

Easy Abs Workout Exercise 2: Training without tightening

There are so many things stabilizing here, these exercise will burn calories and this is a really good Abs workout at home.

Dumbbell Flys –

 Make three turns of the following:

  • 20 elongated bicycle crunches with suspended dumbbell (hold the weight just above the floor, but do not let it touch)
  • 10 Pumps
  • Sideboard of a minute
  • 20 Superkicks
  • Sideboard with 15 dumbbell flyes (each side)
  • Series of Forearm Planks: Hold one plank for 15 seconds in each position:
  • Forearm board
  • Right leg up
  • Left leg lifted
  • Right arm at the hip
  • Left-arm at the hip
  • Right arm and left leg lifted
  • Left-arm and the right leg lifted
  • Forearm board

Image Credit – Photo by Ivan Samkov from Pexels

Easy Abs Workout Exercise 3: Cardio Core Shred

Skater Slots –

Make your blood work with this very energetic workout, it will help you burn calories. Do three sets of the following exercises. Rest for a minute between sets:

  • 20 Skater slots
  • 20 Mountaineers
  • Burpees
  • 20 Kneeling knees (alternating sides)
  • Sideboards of one minute
  • 20 Knee with opposite shoulder

Easy Abs Workout Exercise 4: Board variations

Because staying still in a simple forearm for an eternity is both boring and counterproductive, most people lose their shape after a minute, causing tension in the back. This routine allows you to stay in motion so that you continue to see results without back pain. Bonus: No equipment required.

 Do the following series of boards twice, resting between the sets:

Slideboard –

  •  15 Forearm side plate with “needle threading” (upper arm wound under and at the back), on each side
  • 10 pumps to the right arm
  • Sideboard of a minute
  • Forearm boards with 20 feet (make the 20 with one foot, then change sides)
  • Forearm board with 20 hip dips from side to side
  • 20 Knees on their knees
  • 20 Knees on opposite knees
  • 15 Forearms sideboard with “threading the needle”

Easy Abs Workout Exercise 5: Training of standing abs

You do not have to go to bed with all your work. Do three sets of the following exercises

Dumbbell Chops –

  • 20 Dumbbell chops (each side)
  • Board with 20 knees (do everything on one side, hold last for 5 breaths, then change)
  • 8 Slots before
  • 8 One-leg squats with dumbbell lateral elevation (weight on the same side as the active leg) on each side
  • 12 Dumbbells overhead press (hold a two-handed weight by the bells), each side
  • 20 Dumbbell swings (hold a bell with both hands, swing like a bell)

Easy Abs Workout Exercise 6: Body weight training

No equipment? No problem. Take three sets of these exercises

  • 20 Butterfly kicks (lying on the back)
  • 20 Crunches
  • 20 Russian twists
  • 20 Crunches from elbow to knee
  • 20 Butterfly sit Ups (soles of feet together, knees to the side)
  • 20 Knee drops side by side (at the back, knees bent at right angles)
  • 20 Crunches
  • 20 Butterfly kicks (lying on the back)

Image Credit – Photo by Andrea Piacquadio from Pexels

Easy Abs Workout Exercise 7: Anti-flexing training

These movements act by forcing your body to resist forward flexion, to make the core muscles more stable. Do three sets of the following:

  • 20 butterfly kicks
  • 20 dumbbell pulls (you can also do this with a medicinal balloon, as shown)
  • Forearm planks with 20 toe grips on each side (make every 20 with one foot, then change position)
  • Sideboards with 20 leg pendulums (on each side)
  • 20 inverted crunches on the back (face down, place your hands behind the head and lift the chest off the ground, toes on the ground)
  • Sideboard with 15 dumbbell Flyers on each side
  • Board of the forearm one minute

Easy Abs Workout Exercise 8: Deep V workout

The purpose of this one: to create this definition of the deep V in your abdominals. Do three sets of the following exercises.

  • 12 Alternating leg lifts (on each side)
  • 20 Supine cross movements with suspended dumbbell (hold the weight just above the ground and raise your legs up to a reverse tightening)
  • 20 Bike crunches (make sure to fully extend your legs)
  • 10 Inchworms Opens a new window. (briefly hold in plank position)
  • 20 Knees on their knees
  • 20 Knees on opposite knees

Easy Abs Workout Exercise 9: Abs circuit of 5 minutes

For when you run out of time but no motivation. Do three to five sets of the following:

Dumbbell Pulls –

  • 20 Dumbbell pulls
  • 20 Bikes with full extension of the legs
  • Forearm board with 20 hip dips from side to side

Easy Abs Workout Exercise 10: Rotation drive

Twisting – or, in fact, learning to control against twisting – is an advanced but essential technique for improving basic power. After a warm-up, Do 2 sets of the following exercises.

  • 8 Forward slits with a twist of dumbbells (each side holds the dumbbell of its bells and brings weight on the front knee)
  • 12 Hanging dumbbells Press with a twist (each side)
  • 20 Rows of renegade dumbbells
  • 10 Pumps to the right arm
  • 15 Forearms sideboard with “threading the needle” on each side
  • 20 Dumbbell chops, each side
  • 10 Dumbbell chops from side to side (staggered feet, chop, then, as you bring back weight, turn on the feet 180 degrees before cutting again)

Image Credit – Photo by Polina Tankilevitch from Pexels

Abs Workout Tips

Abs Workout Tip 1 – Do more cardio

Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate. Regular integration of cardio into your routine can help you burn more fat and get you to a six-pack series faster. Studies show that cardio is especially effective at reducing belly fat, which can help make your abdominal muscles more visible. A small study showed that cardiovascular exercise three to four times a week significantly reduced belly fat in 17 men.

Another study found that the more people did cardio exercise, the more they lose belly fat. Try to do at least 20 to 40 minutes of moderate to vigorous activity a day, or between 150 to 300 minutes a week. Activities such as running, walking, cycling, swimming or playing your favourite sports are just a few easy ways to adapt your cardio to your day.

 Studies show that cardio exercises can reduce belly fat, which can help you get six per pack Abs workouts are really good, another study found that the more people were doing cardio, the more they lose belly fat.

Abs Workout Tip 2 – Exercise your abdominal muscles

The big right of the abdomen is the long muscle that extends vertically over the entire length of your abdomen. Although better known as the muscle that creates the appearance of the six-pack, it is also necessary for breathing, coughing and stool.

The other abdominal muscles include the internal and external obliques and the transverse abdominals. Exercising these muscles is essential for increasing muscle mass and reaching abdominals by six however, keep in mind that abdominal exercises alone are unlikely to reduce belly fat.

 For example, one study found that doing abdominal exercises five days a week for six weeks had no effect on belly fat in 24 women. Instead, be sure to combine your abdominal exercises with healthy eating and cardio exercises regularly to stimulate fat burning and maximize results. Abdominal crunches, bridges and boards are some of the most popular exercises that can help strengthen your abdominal muscles and give the appearance of a compact abs.

Exercising the muscles that make up your abdomen can help increase muscle mass to reach six-pack abs. Combine abdominal exercises with healthy eating and cardio for optimal results.

Abs Workout Tip 3 – Increase your protein intake

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Increasing your intake of protein-rich foods can help you lose weight, fight against belly fat and support muscle growth on your way to a six-pack. According to one study, eating protein-rich meals has helped increase feelings of satiety and appetite control in 27 overweight and obese men.  Another study showed that people who increased their protein intake by only 15% reduced their calorie intake and saw a significant decrease in their weight and fat mass. Post-exercise protein consumption can also help repair and rebuild muscle tissue, as well as support muscle recovery.

 In addition, a study even revealed that a high-protein diet can preserve metabolism and muscle mass during weight loss. Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are just a few examples of healthy, protein-rich foods that you can add to your diet.

Protein can help reduce caloric intake, as well as body weight and fat. It can also help repair and rebuild muscle tissue and preserve muscle mass during weight loss.

Abs Workout Tip 4 – Try high-intensity interval training

High-Intensity Interval Training, or HIIT, is a form of exercise that involves alternating intense activity peaks and short recovery periods. HIIT maintains your heart rate and increases fat burning.

 Adding HIIT to your routine can increase weight loss and make it even easier to get six-packs. One study found that young men who received HIIT training for 20 minutes three times a week lost on average 4 kg (2 kg) and experienced a 17% decrease in abdominal fat over a 12-week period.

Similarly, another study showed that in 17 women who had had HIIT twice a week for 16 weeks, the total volume of belly fat decreased by 8%. One of the simplest ways to try HIIT at home is to switch between walking and sprinting 20 to 30 seconds at a time. You can also try alternating between high-intensity exercises such as jumps, mountaineers and burpees, with a short break in between.

High intensity interval training can help increase fat burning and can be particularly helpful in reducing belly fat and achieving a very good six pack.

Abs Workout Tip 5 – Stay hydrated

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Water is absolutely crucial for just about every aspect of health. It plays a role in everything from waste disposal to temperature regulation. Staying well-hydrated can also help increase your metabolism, burn belly fat and make it easier to get six abs.

 In fact, one study found that drinking 500ml of water temporarily increased energy expenditure by 24% up to 60 minutes after eating. Other research shows that drinking water can also reduce your appetite and increase your weight loss.

 A study of 48 middle-aged and older adults found that people who drank water before each meal lost 44% more weight in 12 weeks compared to those who did not drink water. Water requirements may vary depending on a variety of factors including age, body weight and activity level. However, most research recommends drinking about 1 to 2 litres (34 to 68 ounces) of water a day to stay well hydrated.

Studies show that drinking water can temporarily increase metabolism, reduce appetite and increase weight loss to help you lose stubborn belly fat.

Abs Workout Tip 6 – Stop eating processed foods

Cake image

Highly processed foods, such as chips, cookies, crackers and ready meals, are usually high in calories, carbohydrates, fat and sodium. Not only that, these foods are usually low in key nutrients such as fibre, protein, vitamins, and minerals. Remove these unhealthy foods from your diet and trading them for whole foods can increase weight loss, reduce belly fat and help you get a set of six abs.

In fact, it takes more energy to digest whole foods rich in protein and fibre, which can burn more calories and maintain your metabolism. Nutrients in whole foods, such as protein and fibre, also help you tone up and lose weight.

Fruits, vegetables, whole grains and legumes are nutritious alternatives to pre-packaged consumer products such as frozen entrees, baked goods and savory snacks.

Processed foods are rich in calories, carbohydrates, fat and sodium. These foods require less energy to digest and also lack important nutrients, such as protein and fibre, which can promote weight loss.

Abs Workout Tip 7 – Get professional health advice

Get a doctor’s answers in minutes, anytime. Do you have medical questions? Connect with an experienced certified doctor online or by phone. Paediatricians and other specialists available 24/7.

Abs Workout Tip 8 – Reduce refined carbohydrates

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Reducing your intake of refined carbohydrates can help you lose more fat and gain better abs.

Refined carbohydrates lose most of their vitamins, minerals and fibre during processing, resulting in a low nutritional value end product. Eating a lot of refined carbohydrates can cause spikes and drops in blood sugar, which can lead to increased hunger and food intake. However, eating a lot of whole grains has been associated with reduced waist circumference and reduced body weight.

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