5 Categories Of Exercises That Will Train Your Abs In No Time

Are you also looking for exercises that will train your abs? Do you badly want those flat, sleek, and rock-hard six-packs? 

Well, you’ve come to the right place. This article consists of exercises that will train your abs and uncover your abs which might be hidden underneath a layer of subcutaneous fat. All you need to do is get rid of that fat and do abs exercises for more definition. 

Abs which is short for abdominals are 4 muscles running vertically to your abdomen. The external obliques, internal obliques, the rectus abdominis, and transversus abdominis work together to improve overall fitness and core stability. These abs exercises also reduce back pain and inflammation, improves posture, and increases life expectancy. 

Whether you are a beginner or an expert, you will find abs exercises for yourself in this article. Apart from that, you need to set realistic goals, follow a proper diet, track your routine, trust the process and take proper rest. Do not overdo it at once, try to give your best each day, and slowly you will meet your goals. 

Exercises that will train your abs for different fitness levels

Abs Exercises: Beginners

Follow these 4 easy abs exercises that will train your abs for beginners and get your results within 1-4 months. 

Planks

  • Get on all four, look at the ground and touch the ground with forearms and toes. Elbows under shoulders and forearms facing forward. 
  • Stress on your abs area and keep your torso rigid. Form a straight line with your body, shoulders should be down and heels over the balls of your feet. 
  • Stay in that position for 10-15 seconds and do 3 sets of 10-12 reps.

Dead Bug

  • Lie on the ground facing the ceiling with your arms extended to the ceiling and knees bent forming a 90-degree angle.
  • Lower your right arm, touching the ground, and straighten your left leg, making it parallel to the ground. 
  • Hold that position for 10-20 seconds and change the sides.
  • Do 3 sets of 10-12 reps on both sides. 

Weighted Sit-up 

  • Sit down on the ground and hold a weighted plate or dumbbell against your chest. 
  • Place your legs a bit far from your body, feet firmly planted on the floor, and lie on your back. 
  • As you lie down, stress on your abs and contract your core. Raise your body and bend your upper body towards your knees, touching your thighs.
  • Stay in that position for 10-15 seconds or more and do 3 sets of 10-12 reps.
Abs Exercises: Intermediate 

Leg Lift

  • Stand tall, engage your abs and hold a pull-up bar with an overhand grip.
  • Slowly raise your legs and straighten them (you can bend your knees if it seems too difficult).
  • Hold that pose for a few seconds and do 2 sets of 10-12 reps.

Hardstyle Planks

  • Take a forearm plank position facing the ground, making sure your elbows are under your shoulders.
  • From that position lie down, touching your chest and legs to the ground. 
  • Hands should be placed beside your chest and make fists. Hold that position for a few seconds. 
  • Repeat and do 3 sets of 10-12 reps.

Dumbbell Squats

  • Stand tall, hold a dumbbell in each hand and arms at your side.
  • Gradually go down, doing a full squat and stress on your abs. 
  • Engage your core and hold that position for 10 seconds. 
  • Do 3 sets of 10-12 reps.
Abs Exercises: Advanced 

L-sit

  • Sit down, keep your legs together and extend them. Avoid bending your knees and straighten your legs.
  • Open your arms and them on the ground. Squeeze in your glutes, engage your abs, and put your body weight on the palms. 
  • Press through your palms and raise your body off the ground. 
  • Your body must be forming an L shape and keep your back straight too.
  • Hold that pose for a few seconds and do 2 sets of 10-12 reps.

Body Rock

  • Lie down, facing the ceiling, and join your hands above your head. Your legs should also be together.
  • Raise your hands, head, and legs off the ground, only your back and butt should be touching the ground.
  • Keep your body stiff, engage and stress on your core. 
  • Hold the position for 10 seconds and do 2 sets of 10-12 reps.

Bicycle Crunch

  • Lie down, facing the ceiling, and bend your knees. 
  • Plant your feet on the ground a bit far from each other and place both hands at the back of your head.
  • Engage your abs, lift your knees and make 90 degrees. 
  • Then push your right leg back and left leg forward as if you are cycling. At the same time try to touch your left knee with your right elbow. 
  • Remember to touch the opposite elbow with the knee, repeat, and continue this for about 15 minutes. 
Abs Exercises: Medicine Ball 

You can even do these abs exercises that will train your abs with a medicine ball and gain more benefits. 

Seated Russian Twist

  • Sit down on the ground and lean back a little, about 45 degrees to the ground. 
  • Straighten your spinal cord/back and your knees should be slightly bent. 
  • Hold the medicine ball to the right side of your body with straight arms.
  • Twist your torso and move the ball to the left side.
  • Continue twisting your torso and do this for 10-15 minutes.

 Reverse Crunch 

  • Lie down, facing the ceiling and hold the medicine ball between your knees. 
  • Keep the thighs vertically alight, lift your hips off the ground and curl your knees towards your chest. 
  • Hold that position for a few seconds and do 3 sets of 10-12 reps. 

Ball Squats

  • Stand tall and hold the medicine ball in your hands. 
  • Do a squat and engage your abs muscles. 
  • Do 3 sets of 10-12 reps.
Abs Exercises: During Pregnancy 

You even keep yourself in a good condition by following these exercises that will train your abs during pregnancy. 

Core Breathing 

  • Sit at the edge of a chair or on an exercise ball. 
  • Inhale and feel your body get filled with air.
  • Slowly exhale and hold your belly. 
  • Continue this for 10-15 minutes with deep breathing and focus.

Bird Dogs

  • Touch the floor with both hands and kneel.
  • Remember to raise one hand with the opposite leg at the same moment. 
  • Your lifted arm and leg should be like two straight parallel lines. 
  • Hold this position for 10-20 seconds and do the same on another side.
  • Do 2 sets of 10-12 reps.

Cat/Cow Pose

  • Get on all 4 and move into a cow pose(facing the ground) and press your chest forward. 
  • Push your back outwards and suck your belly inside. 
  • Lift your head, relax your shoulders and move into cat pose(facing the ceiling) while rounding your spine outward and drawing your pubic bone forward. 
  • Stay in each pose for 30-60 seconds and do this for about 10 minutes. 

These exercises will train your abs and you will see promising results. You have so many options! Do you need abs exercises for beginners or abs exercises with a medicine ball or abs exercises during pregnancy? 

You got everything in one place and you can even combine all of them to make your own abs workout routine. 

Also Read: How to get abs?

Bottomline 

You need to consult a doctor before doing exercises that will train your abs during pregnancy. These abs exercises are just a few, you can do so much more and even spice it up in your ways. 

So what are you waiting for? 

Start your abs workout now!

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