Everyone is dreaming of a toned body, but unfortunately, having six-pack abs is not easy as it seems. It takes a combination of proper diet and training exercises to develop your most desired six-pack abs. You must know that you can not develop six-pack abs is an instant. It takes considerable time to successfully burn the stomach fat the right way.
Here are 9 exercises to help you burn calories and attain six-pack abs:
Exercises For Beginners
1. Front Plank:
Start by lying on your stomach with your arms bent, forearms and palms on the ground, fingers are pointed forward, while the legs are extended and the toes are tucked. Concentrate on your abs and back by slowly lifting your torso and contracting your core muscles. Do not arch your lower back, shrug your shoulders or hike your hips upward. Hold for 10 to 30 seconds, until you can hold it for one minute. Repeat the same 10 times. It targets the abs, core and back. It improves balance, a great core workout that also works your glutes and hamstrings.
2. Side Plank:
Turn into your right side with your feet and hips resting on the ground, the legs and feet are extended and one over the other. Align your head with the spine, put your right elbow directly under your shoulder. Slowly contract your core, lift your hips and knees off the floor to develop deep ab muscles and strengthen your sides. Initially, hold it for 10 to 30 seconds until you can hold it for one minute. Return to the beginning position. Repeat to the other side. Side plank is a good exercise to tone your tummy, improve your core strength, and stregthen your back.
3. Butterfly Crunch:
Lie on your back. Rest your both feet on the floor close to your buttocks, open your legs, similar to butterfly wings. Place your feet together with soles touching each other. Put your hands behind your head. Try not to clasp your hands as it may increase the risk that you’ll hurt your neck. Contract your stomach muscles, exhale and curl up your chest towards your legs. Return to normal position with your back flat. Repeat 10 times. It engages your abdominal muscle and leg muscles. It also works your abdominal muscles. Moreover, it is known to improve your digestion as it stimulates the abdominal muscles and boost peristalsis.
4. Scissors Exercise:
Lie on your back. You can place your palms under the back of your head, or extend your arms with your palms pressing into the floor. Bend your knees and draw them closer to your ribs. Lift both your legs toward the ceiling. Maintain your lower back pressed to the floor. Slowly place your leg towards the ground. Scissors your legs. Lift your right leg back up and your left leg towards the ground. Move slowly and steady. Keep your core engaged while your lower back pressed to the floor. Repeat the step 20 to 30 times on each leg. This exercise is ideal to enhance the primary muscles: hip flexors and transverse abdominis (deepest muscle of the stomach).
5. Fingers to toes:
Lie on your back. Place your straight arms outstretched above your head while your legs are stretched also. Touch your toes and hands by lifting your legs and arms to meet in a so-called jackknife position. Maintain your arms and legs straight. To maximize the benefits of this exercise, perform the movement 3 to 4 sets with 10 to 30 repetitions for 3 times a week. This movement targets the upper and middle abdomen, the outermost muscle of the abdomen, the external oblique, and the internal oblique, the intermediate muscle of the abdomen.
6. Reverse Crunch with Resistance Bands:
Lie flat on your back. Bend your knees, place your arms on each side and holding one end of the band. The band should be placed on the top of your shins. Lift your knees toward your chest until your hips is not touching the floor. Hold for 3 seconds. Return to normal position. Repeat for 2 sets with 10 repetitions. Exercise with a band work on the lower back and abdominals. It is an effective exercise to develop six-pack abs, enhance posture and balance.
7. Ball Leg Lift:
There are many variations of ball leg lift. To perform a leg lift with a stability ball must lie flat on your back. Place the stability ball between your feet. Place both your hands at your sides, your palm resting flat on the ground. Squeeze the stability ball between your feet. Lift the stability ball off the ground. Extend it until you reached a 90 degree angle position. Return to normal position by lacing your legs down, but the stability ball still in between your feet and a few inches off the floor. Lift and lower your legs with the ball. Repeat the step for 2 to 3 sets of 15 repetitions. This movement is an ideal intermediate and effective exercise for abdominal muscles. It strengthens the core as well as tone other muscles such as the thighs, especially your inner thighs.
8. Knee ups:
Knee ups is a great exercise to tone the entire abdominal area. Sit on a flat bench. Place your hands behind your buttocks. Lean while your body is at a 45-degree angle. Stretch your legs until straight. Pull your knees close to your chest. Return to normal position. Work on flexing your abs through the movement. Don’t let your feet touch the ground. This exercise is good for improving your upper and lower abs as well as your other body muscles such as shoulders, hips and back.
9. Leg Swings:
Lie flat on the floor. Place both your hands on the side with the palms facing down. Your legs and feet should be pointing up. Exhale. Pull navel in toward the spine. Place the lower legs on the left side at about 5 inches from the floor. Return to normal position. Repeat on the right side. Switch on each side for a total of 3 sets and 15 repetitions. This position is a great workout to tone your abdominal muscles, especially your lower abs.