Get Stronger Abs With 8 Different Exercises

 

Many women underestimate the importance of their abdominal muscles. Strong, toned and defined abs do much more than just improve your appearance and help you fit into your skinny jeans. Your abs are part of a group of muscles known as core muscles, which are your body’s critical supporting tissues. They help you even when you don’t realise it, such as properly supporting your spine, improving upper body strength and helping to minimise the risk of injury. If you want stronger abs.




There are so many abs exercises to choose from, that it can seem impossible to figure out the right exercises to strengthen your abs. In my opinion, the best way to strengthen your abs is to choose harder and harder exercises to complete, not just complete more and more sets and reps.

1. Back Extensions:

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How to Do:

  • Lie on the floor face down with your arms at your side and lift your chest off the floor.
  • If this is too difficult, begin with your arms parallel under your chest, forearms on the floor, and hands pointing forward.
  • Try to use your back to lift your chest off your forearms, but let your arms do some of the work if necessary.

2. Vertical leg Crunch:

vertical-leg-crunch2

How to Do:

  • Lie down with hands behind your head.
  • Put your legs straight up with knees crossed.
  • Flex abs to lift head and shoulders off the floor. Lay back down.
  • Keep legs extended in the air the whole time.
  • Exhale when you flex; inhale when you lay back down.
  • Do 1-3 sets with 12-16 repetitions.

3. Mountain Climbers:

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How to Do:

  • Start in the push-up position. Keeping your hips at the same height as your shoulders.
  • Shuffle your right knee in toward your chest.
  • And then immediately switch it out for your left knee.
  • Think of this move as trying to run in a horizontal position.
  • You want to do these continuously, without rest, as many times as you can while still keeping your hips and shoulders at the same level.

4. Exercise Ball Pike:

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How to Do:

  • Position your feet and shins firmly on top of an exercise ball.
  • With your arms straight, fully extend outwards until you are in the push up position.
  • Do not bend your knees, hunch or arch your back.
  • Press your toes into the ball, contract your lower abs, and lift your bum into the air.
  • You should form an upside down “V” at the top.
  • Slowly lower back down into the push up position.
  • Repeat for 12-20 reps.





5. Bicycle Crunches:

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How to Do:

  • Lie flat on the floor with the lower back pressed into the ground
  • Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  • Lift your knees to a 45 degree angle
  • At first slowly go through a bicycle pedal motion with the legs
  • Alternately touching your elbows to the opposite knee twisting back and forth through the core,
  • Keep the elbows back rather than forward to the chest as this could strain the neck.

6. Reverse Crunches:

reverse-crunches6

How to Do:

  • Lie on your back with the arms extended downwards towards the feet and palms on the floor.
  • Place the hands under the lower back & hip. Legs should be bent at 90 degrees up in the air.
  • Using the abdominal muscles, i.e. contracting them, roll the spine & the hips upwards so that the knees come towards the face.
  • Slowly go down without changing the angle of the legs.

7. The Wood Chop:

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How to Do:

  • Start with your feet shoulder width apart, and your knees slightly bent.
  • With a weight in your hand, start with your arm across your body.
  • Holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body.
  • This works the muscles on your sides where your love handles are.
  • Make sure you are using your core to move the weight, not just your arms.

8. Burpees:

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How to Do:

  • Start by crouching on your toes with your palms on the ground.
  • In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
  • Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more.
  • If you are interested in exercising more muscles at once,
  • You can also include a quick push up between the plank position and returning to the crouching position.





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