Abdominal exercises presented here will help to keep your stomach flat. They will also help you to work out the rectus and oblique muscles of the abdomen effectively.
Table of Contents
The 3 Best Exercises to Strengthen Abs
A flat stomach is the result of regular training and tireless work! Perform this set of exercises to strengthen abs three times a week and your stomach will always be in great shape. So no excuses for missed workouts!
1. Side Plank
Target: muscle stabilizers, obliques.
Lie on your left side with the support of your left forearm and ankles, place your left elbow straight on the shoulder line. With your legs joined, align them and your back in a line. Place your right hand on your hip. Swing your right thigh up, lower it, slightly touching the surface of the floor, then return to its original position. Perform 3 sets of 20 repetitions.
Tip: while maintaining tension in the legs and back, linger at the top point for 30 seconds. This will increase the effectiveness of the exercise.
2. Med Ball Sit-Ups
Target: muscles of the upper and lower abs.
Lie with your back on the mat, holding the medicine ball in front of you on outstretched straight arms. Connect the soles of the feet, spread the knees to the sides. Holding the ball, go up and forward until your elbows come close to your knees. The hands should move strictly parallel to the floor. Return to starting position. Perform 3 sets of 20 repetitions.
Tip: try to keep the muscle stabilizers in tension and do not lift the buttocks off the floor during the exercise.
3. Leg Scissors
Target: hips, outer and inner thighs, lower and upper abs.
Lie on your back, straighten your legs, put your hands behind your head and cross on the back of your head, raise your shoulder blades. Raise your legs 15-20 cm from the floor and spread to the side so that they form the letter “V”. Cross your legs so that the right is over the left, then lift the left over the right. Continue until you lift your legs to an almost vertical position. In the same way, return to the starting position. Follow 3 sets of 25 repetitions.
Tip: keep your legs at a lower point at a height of 15-20 cm from the floor while keeping abdominal muscles tight.
How long does it take to strengthen your abs?
If we’re talking specifically about strengthening your ab muscles, which may not include muscle definition, it can take from four to eight weeks, depending on your exercise routine and eating habits.
Does holding your stomach in help tone it?
Tightening your stomach muscles won’t help you get a six-pack, but it can improve your muscle tone, balance, stability and coordination.
I can’t lose fat! I’m peeved and frustrated. What would you recommend to tighten flabby belly?
If your current training doesn’t work, you can try interval or strength training. Besides, you need to create calorie deficit, which is crucial for losing belly fat.