Do you dream of sculpting your abs to get the tummy of your dreams, or are you looking for targeted exercises to tone your abs and strengthen your abdominal muscles? Perfect, you've come to the right place! 💪
In this article, we'll take a look at the best abdominal exercises, how to perform them and, finally, we'll present you with a workout routine/plan to help you in this quest for chocolate bars 🍫
Essential abdominal exercises for effective strengthening
Do you want to strengthen your muscles, improve your posture and burn calories? Here are 8 abdominal exercises you can do at home or in the gym.
1. Plank
Plankinginvolves the muscles of the abdomen, buttocks and shoulders. It is performed in a horizontal position, supported on the forearms and feet, with the body in a straight line. For greater comfort, we recommend using a sports mat !
The plank enhances body stability, improves posture and helps prevent injuries.
For a correct execution of the sheathing, you will need :
- Aligning the body from head to toe
- Contract abdominal muscles and buttocks
- Breathe calmly and regularly
- Avoid hollowing or arching the back
- Maintain constant muscle tension
2. Lateral Plank
The lateral plank is a key exercise for strengthening the deep muscles of the abdominal belt. To perform the lateral gainage correctly, follow the steps below:
- Lie on one side, with legs straight and feet one on top of the other.
- Position your hand or elbow under your shoulder.
- Keep your body upright, without letting your pelvis drop or rise, and engage your abdominal muscles.
- Breathe in a relaxed manner and hold the position for as long as possible.
- Alternate sides.
3. The crunch and its variations
Exercise carried out on the weight bench
The crunch targets the abdominal muscles, in particular the rectus abdominis and obliques. It involves lifting the torso towards the knees. This movement shapes the abdominal muscles. To perform a crunch :
- Lie down with your hands behind your head without pulling on them.
- Knees bent, feet hip-width apart.
- Lift your shoulders off the ground, contracting your abdominals and exhaling, chin to chest.
- Slowly breathe in and out.
- Keep the rhythm and tension constant. There are several variations of the crunch, offering a wide range of abdominal exercises.
4. Leg raises
This exercise strengthens hip flexorsthe abs and the quadriceps. Lying down, raise your legs simultaneously. Leg raises target the lower abdominal muscles, sheath the pelvis and burn fat. To practice :
- Lie down with your hands under your buttocks or as shown in the image above.
- Raise your legs vertically.
- Lower your legs without putting them down.
- Keeps your back flat throughout the movement.
5. Russian Twist
The russian twist (or bust rotation) focuses on the oblique muscles, this bust rotation exercise sculpts the waist and improves trunk mobility. Best performed with a weight for greater difficulty.
- Sitting on the floor, feet together, slightly elevated.
- Hold your load in front of you, elbows bent.
- Lean back slightly, abdominals contracted.
- Turn your torso from side to side, without moving your legs. The aim is to bring the weight close to the hip.
"Advanced" abs exercises
If you've already taken the first steps towards quality muscle strengthening and you'd like to intensify your training, here are 3 advanced exercises designed to intensely challenge your abdominal muscles.
They promise consistent development in terms of strength, endurance and aesthetics.
6. Abdominal wheel
The abdominal wheel is an ideal tool for working the deep muscles of the abdomen, back and shoulders, improving core stability and posture, while preventing injury. Here are the steps to follow:
- Start on all fours, hands on handles and arms outstretched.
- As you roll the wheel forward, involve your whole body in the movement, taking care not to arch your back. Keep your abdominal muscles engaged.
- Go down as far as you can without your torso or hips touching the ground, then come back up, contracting the muscles involved.
- Repeat the movement, maintaining rhythm and tension. Variations, such as cartwheels on the feet or with one leg raised, can be used to diversify the level of difficulty.
7. The dragon flag
Popularized by Bruce Lee, the dragon flag is a powerful workout for the hip flexors, abdominals and quadriceps. Here's how to do it:
- Lying on your back with arms outstretched and grasping a solid support, contract your abdominal muscles.
- Lift your legs and pelvis vertically, keeping your body in a straight line, without bending your knees.
- Slowly lower your body without losing the straight line, then rise again without releasing the tension.
8. L-SIT
This exercise directly targets the abdominal muscles, in particular the rectus abdominis and obliques. Best performed suspended on a support, but can also be performed on the floor. To perform :
- Place your arms on parallel bars and stretch them out.
- Raise your legs simultaneously to form an "L".
- Contract your abdominal muscles and hold the position for as long as you can.
- Repeat the movement.
Typical training program for abs 💪
Looking to structure your exercise routine to sculpt your abs?
Here's a training programdesigned to help you progress and achieve visible results.
The effort time is 45 seconds, with 15 seconds rest. If this is too difficult for you, you can adapt the time according to your level (e.g.: 30 sec effort, 30 sec rest).
Session 1: Focusing on plank and crunches
Session 2: Leg raises and oblique work
Session 3: Circuit composed of different exercises
Tip 1: Vary your abdominal exercises
The abdominals are made up of different parts (rectus abdominis, transversus abdominis, obliques) with different functions (flexion, rotation, stabilization). It is therefore essential to use them in a variety of ways to strengthen and sculpt them in a balanced way.
There's a wide range of exercises targeting the abdominal muscles, including crunches, planks, abdominal wheels, leg raises and chest rotations. Vary the difficulty by adding weights, changing the position of your arms or legs, or adjusting the speed and duration of your exercises.
Tip 2: Opt for an excellent diet
A balanced, healthy diet is essential to eliminate the fat that masks abdominal muscles. You'll need to eat a diet rich in protein, good fats and fiber, while limiting processed and sugary foods.
We advise you to drink at least 1.5 liters of water a day!
Tip 3: Recovery as the key to progress
It is very important to respect rest periods in order to recover optimally and build muscle.
Sleep also plays a vital role: make sure you get at least 7 to 8 hours' sleep a night to allow your body to regenerate fully. By following these recommendations, you'll maximize your chances of making healthy, lasting progress.
I hope this article on the best abdominal exercises has helped you achieve a flat stomach and chocolate bars. You'll find an FAQ below if you're interested 💪
Don't hesitate to leave a comment below.
See you soon!
Eric Flag .
FAQ
What's the most effective exercise for abs?
The plank is the most effective exercise for strengthening the abs. By involving the entire abdominal girdle, it helps improve core stability. Although demanding in terms of effort and endurance, the plank delivers remarkable results.
What abdomen exercises will help you lose belly fat?
To slim the waistline, the ideal solution is to combine cardio, a real calorie burner, with muscle-strengthening exercises that sculpt the abs. Must-dos include crunches, sheathing, leg raises, as well as elbow/knee touches and torso rotations.
How can I work on my abs at home?
It's easy to tone your abs at home: opt for classics such as the plank, crunches or leg raises. The mountain climber is also an excellent choice.
To intensify your workouts, you can use a kettlebell or weights!
