The abdominal workouts, commonly referred to as ab workouts, holds quite an importance in our lives. Abs help in balancing your back in good posture as they attach to your spine and pelvis. If your abs and back muscles fail to support your back in correct posture then it might result in back pain. Also, without abdominal strength, you will find it difficult to sit, stand and walk properly. Thus, to avoid back pain as well as to have proper balance of your body you must strengthen your abs and for this ab workouts become quite important.
Six, eight and twelve pack abs something which are desired by many. If not six or eight pack abs, then everyone at least wants a perfectly toned flat stomach. So listed below are some of the best ab workouts which can help you get the abs just the way you like
The Abdominal Hold
You will need one sturdy chair for this ab workout. Sit tall on the edge of your chair with your hands placed on the edge. Your fingers should point towards your knees. Squeeze in your abs tightly and lift your toes 2-4 inches off the floor. Also, lift your butt off the chair. Stay in this position for at least 5 to 10 seconds. If you can hold in this position for more than 10 seconds than it is great. Bring your body down and repeat this exercise. Do this continuously for 1 minute.
The Side Crunch
This is one of the difficult ab workouts and it works on your oblique muscles. Spread your mat on the floor and kneel on it. Now lean on your right side and place your right hand straight in the floor with your palm touching the ground. While keeping your weight balanced extend your left leg slowly. Point your toes. Take your left hand behind your head such that your elbow is pointing the ceiling. Now, slowly lift your left leg up to the level of your hip. As you do this, extend your left arm above your leg. your palm will face in the forward direction. Look over your hand as you lift your leg up to your hip level. put your leg down and again repeat this. Do this 6 to 8 times and them switch side. Perform two sets of side crunch.
The Prone Plank
This is one of the simplest ab workouts. Get down on the floor in push-up position with your hands beneath your shoulders and legs extended backwards. Your head should be aligned with your spine. Squeeze in your abs as tightly as you can and hold for 30 seconds in this position. If you have even strength, you must try to stay in this position for 1 minute.
If you want to go deeper, you can try one arm stable switching plank.
Among the list of ab workouts, this workout looks quite simple but actually it is bit tough. Sit straight on your mat with your hands placed at your sides and your knees bent. With your knees still bent, lie down on your back with your hands placed down and your palms facing the ground. Next, raise your head as well as your shoulders off the mat. Extend your legs straight up such that they form an obtuse angle and not right angle with your body. Now, pump your arms vigorously up and down. You need to Pump your arms up to 6 inches and then bring them down but do not touch the ground. Inhale and perform 5 pumps and then exhale for 5 pumps. Do this 100 times or for 10 breaths. It is very necessary to breathe properly during ab workouts.
While you perform pumps, your lower back should not get off the ground. Also, squeeze in your lower abs tightly throughout the workout. Ensure that you curl your chin in towards your chest as you do this exercise.
Opposite Arm and Leg Raise
This is another one from the list of ab workouts that can help you in getting flat stomach. Lie down on your mat on all fours. Your knees should be aligned with your hips and your hands with your shoulders. Now lift your right leg up to the height of your hip and your left hand up to your shoulder. Stay in this position for 2 counts reaching back with your heels and forward with your fingers. Now bring your hand and leg down and do this for opposite side. Perform this exercise 15 to 20 minutes by switching sides. This exercise is among the tough ab workouts.
Squat Thrust with Twist
Stand straight with your legs shoulder-width apart. Next, extend your hands in front of you such that they are in line with your shoulders. Now sit in squat position and twist your upper body to the right side. Stand up and again do the same but this time twist your upper body to the opposite side. You can join your hands together if you want. Do this continuously for one minute. You must try to bend your knees as close as possible to 90 degrees for best results.
Also, put all your weight in your heels. Your knees should continue to face in forward direction when your chest and shoulders are twisted in left and right direction alternately. In this type of ab workouts, you need to keep an eye on the position of your knees.
The Climb Up
You will need a 3 foot long scarf or a towel for this exercise. Lay straight on the floor with your knees bent and your scarf wrapped around the ball of your right foot. Hold the scarf with both your hands slowly extend your right leg while your left leg is still on the ground with knee bent. Now slowly lift your head and shoulders off the ground. As you lift up, walk your hands up the scarf. Lie down again in the starting position with your hands walking back down your towel or scarf. Perform this 8 to 10 times and then switch to the next side. Do 2 sets of this exercise. This type of crunches are quite different and difficult as compared to other ab workouts.
Here are some Ab Workouts: