Training

The Top 10 Ab Exercises

Right after the New Year there is a lot of focus on our midsections. People want to work off the holiday weight as quickly as crunchespossible. Now while spot reducing doesn’t really work, in conjunction with losing excess fat you need to work the abdominal muscles to help tone up the entire area. Along with the cosmetic affect of having your midsection look better and tighter, you also gain benefits from having a strong core that will be felt in many other areas of life.

So how do you do it? How do you work the abs and other areas of the midsection? Just pick two or three exercises off our list of the Top 10 Ab Exercises and perform a nice circuit of them! Ideally you can work the abs two to three times a week and with a list of ten that gives you a lot of options to attack from all angles.

Top 10 Ab Exercises

While there are a lot of great exercises, these are easily the best on the bunch.

  1. Swiss Ball Reach n Crunch – Of all the possible ways to do a crunch, on a Swiss ball is the best. Then, you add to that a focused extension for a perfect exercise. Start by lying back on a Swiss ball with your mid-back on the top of the ball and feet flat on the floor. Lie parallel to the floor and extend your fingers to the ceiling. Now crunch your abs and reach your hands straight up as high as possible.
  2. Twisting Crunches – Basic and simple. Lie flat on the ground with your knees bent and feet off the ground. Touch your hands to your temples and start doing crunches, twisting to bring your elbow to the opposite knee. Go slow and smooth for maximum effect.
  3. Jackknife – Lie on the ground with arms extended overhead. In one smooth motion bring your arms and legs up to meet overhead like a jackknife.
  4. Leg Raise n Press – Lie flat on the ground (or a bench). Keeping your legs straight, bring them up from the ground to a 90 degree angle then use your abs to press your hips up. Reverse back to the start going slowly.
  5. Russian Twists – Sit on a decline bench with your back flat and lean back to about 30 degrees. With hands clasped in front twist slowly left as far as possible then all the way back to the right.
  6. Leg Twists – Lie flat on the ground with feet together in the air. Brace yourself with your arms and let your legs swing to the left until they are about 2 feet off the ground then slowly reverse and go the opposite direction.
  7. Ball Planks – Assume a push-up position with your feet on a Swiss ball. Hold that plank position for 30 to 60 seconds.
  8. Reverse Crunch – Lie flat on a bench and grab the bench near your head. Bend the knees and then curl/crunch your lower body up, bringing your knees towards your face.
  9. Toe Kicks – Stand like you are going to do jumping jacks. Kick your left leg straight up and twist your body to bring your right hand around to tap the top of your toe. Switch leg/hand and repeat.
  10. Side Planks – Assume a plank position on your side using one forearm for support. Straighten your body out to make a line from ankle to shoulders. This is a real oblique burner.

 

There you have it, the top 10 ab exercises that you should be incorporating into your training routine if your goal is to have an eye-popping midsection that attracts attention.