The best exercises to strengthen the abdominal muscles

Exercises to strengthen the abdominal muscles

Strengthening the abdominal muscles not only helps to have a fit appearance and a flat stomach, but also plays an important role in improving body posture, increasing balance and reducing back pain. If you are looking for the best abdominal exercises with training pictures, this guide will help you learn the most effective exercises and do them correctly and without injury. In this article, we introduce a series of practical and tested movements that will provide you with the possibility of learning them quickly and performing them correctly by using step-by-step pictures. Whether your goal is to tighten the abdominal muscles or increase the core strength of the body, these movements can be the best starting point to achieve a strong and well-shaped body.

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Also read: Exercises with dumbbells for stomach and sides

The best exercises to strengthen the abdominal muscles

Having a strong and well-shaped stomach does not only help to look beautiful, but also increases the health of your spine, body balance and core strength. Performing correct and basic abdominal exercises can help you reach your goal faster and prevent injuries. In the following, we have brought a collection of the best exercises to strengthen the abdominal muscles with an explanation of the execution method, the number of repetitions and important points that you can accompany with educational images to make your exercises more effective and professional.

1. crunch

Crunches are one of the simplest and most effective movements to engage the upper abdomen and are considered the basis of many abdominal exercises.

Implementation method

1. Lie on your back on the floor.
2. Bend your knees and place your feet on the floor.
3. Put your hands behind your ears or chest.
4. Contract the abdominal muscles and raise the upper body slightly.
5. Go down slowly without straining your neck.

Suggested number

3 sets of 15 to 20 repetitions

Also read: Quick and effective tricks and exercises for girls’ six pack at home

2. lie down

A classic movement to strengthen the entire abdomen with an emphasis on the middle part.

Implementation method

1. Lie on your back.
2. Knees bent, feet fixed.
3. Using the power of the abdomen, come up completely so that your body is vertical.
4. Controlled descent.

Suggested number

3 sets of 12 to 15 repetitions

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3. Plank

The best movement to strengthen the deep muscles of the abdomen, spine and the entire core area.

Implementation method

1. Stand on your forearms and toes.
2. The body should be in a straight line, neither a bent back nor high hips.
3. Keep the abdomen fully contracted.

Suggested time

3 sets of 30 to 45 seconds

4. Plank from the side

Suitable for strengthening the oblique muscles of the abdomen and shaping the sides.

Implementation method

1. Lie on your side.
2. Come up on one hand.
3. Keep the body straight and do not fall.

Suggested time

2 sets of 20 to 30 seconds for each side

5. raising the leg

One of the best exercises to strengthen the lower abdomen.

Implementation method

1. Lie on your back.
2. Hands next to the body.
3. Straighten the legs until they are vertical.
4. Lower slowly without completely touching the ground.

Suggested number

3 sets of 12 to 15 repetitions

6. V-shaped sit-up

This movement strengthens both the upper and lower part of the abdomen at the same time.

Implementation method

1. Sleep on your back.
2. Raise your hands above your head.
3. At the same time, raise your legs and hands and make contact at the V-shaped point.

Suggested number

3 sets of 10 to 12 repetitions

7. heel touch

Great movement to strengthen the oblique muscles and shape the sides.

Implementation method

1. Sleep on your back.
2. knees bent
3. Touch the upper body a little higher and move left and right to the heels.

Suggested number

3 sets of 20 repetitions for both sides (10-10)

8. a bicycle

An effective movement for burning belly fat and strengthening oblique and middle muscles.

Implementation method

1. Sleep on your back.
2. Move the legs in a cycling position.
3. Bring the opposite elbow to the opposite knee.

Suggested number

3 sets of 20 to 30 repetitions

9. Climbing

Aerobic and abdominal exercise that increases the heart rate and increases fat burning.

Implementation method

1. Get into a push-up position.
2. Quickly pull the knees towards the chest
3. Keep moving without stopping.

Suggested time/number

3 sets of 30 to 45 seconds

10. Launch with rotation

A combined movement that strengthens the abdomen, sides and legs.

Implementation method

1. Take a step forward.
2. In the launch position, turn the upper body towards the front leg.
3. Return to the initial state.

Suggested number

2 sets of 10 repetitions for each leg

11. Russian twist

A great move for the obliques and lateral line of the abdomen.

Implementation method

1. Sit and lean back a little.
2. Lift your feet slightly off the ground.
3. Turn the body left and right.

Suggested number

3 sets of 20 repetitions

12. Bend the knees

Special for strengthening the lower abdominal muscles and controlling the center of the body.

Implementation method

1. Lie on the floor or slide machine.
2. Pull the knees towards the stomach.
3. Open slowly.

Suggested number

3 sets of 12 to 15 repetitions

13. toe touch

A suitable movement for the upper abdomen and strengthening flexibility.

Implementation method

1. Sleep on your back.
2. Raise the legs vertically.
3. Try to touch the toes with your hands.

Suggested number

3 sets of 15 repetitions

14. scissors

Dynamic movement for lower abdominal muscles and fat burning.

Implementation method

1. Raise your legs straight.
2. Move diagonally (scissors).

Suggested time/frequency

3 sets of 20 to 30 seconds

15. Hello body hold

One of the most effective movements for strengthening the deep abdominal muscles and body strength.

Implementation method

1. Sleep on your back.
2. Keep your hands and feet slightly off the ground.
3. The stomach should be fully contracted and the back should not leave the ground.

Suggested time

2 sets of 20 to 30 seconds

Important and basic tips to strengthen abdominal muscles

Warming up before exercise: Always warm up your body for 5 to 10 minutes with light and stretching movements before starting abdominal exercises to avoid muscle injuries.

Focusing on correct form: It is very important to perform movements with correct form. Even if the number of repetitions is lower, the quality of the movement is more important than the quantity.

Correct breathing: Exhale when the abdominal muscles contract and inhale when returning to the original position. Correct breathing helps reduce the pressure on the neck and back.

Start with the right intensity: If you are a beginner, start with less repetitions and time and gradually increase until the body gets used to the exercises.

No pressure on the neck and back: In movements such as crunches, avoid pulling the neck with your hands and contract the abdominal muscles to reduce the pressure on the neck and spine.

Adequate rest between sets: Rest for 30 to 60 seconds between each set so that the muscles have a chance to recover and perform better.

Balanced exercise: In addition to the abdominals, strengthening the back, side and squat muscles is essential to have a balanced body and reduce the risk of injury.

Body hydration: Drink enough water before and after exercise to maintain muscle function and energy.

Listen to your body: If you experience severe pain or discomfort, stop exercising. A little muscle soreness is normal, but sharp or persistent pain is a sign of injury.

Combine with a healthy diet: To see real results, combine abdominal exercises with a proper, low-fat, high-protein diet. Exercise without proper nutrition will have little effect.

last word

By regularly performing these abdominal muscle strengthening exercises and observing safety precautions, you will get a strong, smooth and well-shaped stomach faster.