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Building strong and defined abdominal muscles requires a combination of exercises that target different areas of your core. Here are some of the best ab exercises that you can incorporate into your workout routine:
1. Plank:
- The plank is a fundamental exercise that engages your entire core. Start in a push-up position with your weight on your forearms and toes, and hold your body in a straight line for as long as you can.
2. Russian Twists:
- Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or a household item and twist your torso to touch the weight to the ground on either side of your body.
3. Bicycle Crunches:
- Lie on your back with your hands behind your head and your knees lifted. Alternate bringing your right elbow and left knee together and then your left elbow and right knee in a pedaling motion.
4. Leg Raises:
- Lie on your back with your legs straight. Lift your legs off the ground, keeping them straight, and then lower them without letting them touch the floor. This exercise targets your lower abs.
5. Mountain Climbers:
- Begin in a plank position and alternate bringing your knees toward your chest in a running motion. This exercise combines core engagement with cardio.
6. V-Ups:
- Lie on your back with your arms extended overhead and your legs straight. Lift your upper body and legs simultaneously, forming a "V" shape with your body.
7. Hanging Leg Raises:
- If you have access to a pull-up bar, hang from it and lift your legs straight in front of you as high as you can. This exercise is excellent for lower abdominal strength.
8. Reverse Crunches:
- Lie on your back with your knees bent and your feet off the ground. Contract your lower abs to lift your hips off the ground.
9. Side Plank:
- Similar to the standard plank, but you balance on one forearm and the side of one foot, engaging your side abdominal muscles.
10. Dragon Flags:
- This advanced exercise involves lying on a bench or sturdy surface, holding onto the bench behind your head, and lifting your legs and lower back off the bench.
11. Swiss Ball Rollouts:
- Kneel on the floor with your hands on a Swiss ball. Roll the ball forward, extending your arms, and then pull it back to your knees. This exercise challenges your core stability.
12. Boat Pose:
- Sit on the floor with your knees bent and your feet flat. Lift your feet off the ground and balance on your sit bones, forming a "V" shape with your body.
To effectively target your core, it's important to perform these exercises with proper form and gradually increase the intensity as your strength improves. Incorporating a variety of these ab exercises into your fitness routine will help you build a strong and defined midsection.
Source:
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Resources:
https://drive.google.com/drive/folders/1XtrzEWT9QmPqk556ru6dqNFQI0Mq_7Br
https://docs.google.com/spreadsheets/d/1TP8RHr9TNo3DkQldLzJP06a4GnvOwTsrGBfYNiv4oT8/edit?usp=sharing
https://sites.google.com/site/howtogetaflatstomach1/
http://www.nicoleball.com/21-day-flat-belly-challenge-video/
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