Workouts For AbsBy: DJC777 |
Before I give you a break down of these workouts for abs let me first establish a few basics. The first you need to decrease your body fat mass index if you ever want to see abs form. Men you need to drop to a minimum 12% body fat and women you need to drop it down to at least 16%.
Having the best exercise routine is not going to get you anywhere fast, unless your body fat mass index is around those figures. Now, measure your body fat index so you know exactly what your training position is! Secondly, having a strict diet drafted out is very important.
Taking your goals into account, you would want a diet that promotes fat loss. So, incorporate well balanced meals as your diet and eating smaller portions of meals. For your case it is advised that smaller portions of meals up to 6 meals a day helps increase metabolism and thus burn fat faster.
Here the Top 3 Workouts for Abs
Renegade Dumbbell Rows
Get into a push-up position with your hands on two dumbbells. While rowing your right arm ensure that your left side is pressed solid on the ground. Return the right arm back down towards the ground and then row your left arm ensuring that your body is pressed firmly on the ground. Alternate between the rows for total of 3 sets at 10 reps each.
Weighted Crunch with Long Arm
With this exercise I would advice a light weight. Position yourself in a lying down stance on the floor. With your feet flat on the ground and a dumbbell in each of your hands I want you to extend your arms beyond your head. Keeping arms and shoulders straight I want you to perform an average crunch, not straining your neck and back. Return back to original position. This exercise targets your upper abs, while working your arms also. Also try not to gain momentum using your arms.
Stability Ball Plank Hold
Position your chest and forearms on the ball and place feet on the ground with your legs straight. Harden your body to resemble a plank and lift your chest off the ball, so that your forearms support your upper body. If possible hold this position from 60-90 seconds.To get into a plank position you should support your chest and forearms on the ball and your toes on the floor. Ensure that your chest is off the floor or ball with your back straight and your eyes fixed ahead. Hold this position for 60-90 seconds.Using exercise balls is both fun and effective. First position your chest and forearms on the ball and place feet on the ground with your legs straight. Now harden your body to resemble a plank and lift your chest off the ball using your forearms to support your upper body. Try to maintain this position for 60-90 seconds.
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