Today we are going to talk about one of the most attractive body parts (According to most humans) – Abs. Abs are something that everyone wants and aspire for. Let’s face it, it improves a person’s appearance greatly and ultimately increases self-esteem and self-confidence. So, today we will see what is the best ‘Abs Workout: Best Exercises to Target Every Part.‘ for all the Perfesteemers. If you wanna be a Perfesteemer too, catch up with us-

How to Get Fit?

How to Get Abs?

Healthy Eating: Diet For Beginners

Warm up: Warm up Exercises (Complete Routine)

LOSE BELLY FAT

This one is gonna be a short and sweet one, we won’t discuss any extra information, just the main topic and that’s it. So,

Let’s get into it!

This ‘Abs Workout: Best Exercises to Target Every Part.‘. will be divided into three parts-

Abs workout to target every part

1. Upper Abs+Middle Abs

2.Lower Abs

3. Obliques

UPPER+ Mid ABS

The first part of this ‘Abs Workout: Best Exercises to Target Every Part.’ will include the Upper Abs.

Upper Abs are, comparatively, the easiest to train among them all. You see your ‘upper ab result‘ much faster than the rest. The Best Exercises for the Upper abs are-

1. Crunches

A crunch is one of the most common ab exercises which involves your upper +middle abs. It involves the entire abs, but primarily it works the rectus abdominis muscle and also works the obliques. It allows both building six-pack abs and tightening the belly.

Abs Workout - Crunches

Steps-

  1. Lie down on your back. Plant your feet hip-width apart on the floor. Bend your knees and place your hands on your ears without straining the neck. Inhale while contracting your abs.
  2. Lift your upper body while exhaling, keeping your head and neck relaxed.
  3. Inhale and return to the starting position.
  4. Repeat this pattern according to the number of sets you want to do.

2. Sit-ups

A sit-up is very similar to a Crunch. The sit-up is an abdominal endurance training exercise to strengthen, tighten, and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional muscles. 

Abs Workout - Sit ups

Steps-

  1. Lie on your back.
  2. Place your feet on the floor firmly, to stabilize your lower body and bend your knees.
  3. Place your hands behind your ears or cross them touching your opposite shoulders without straining the neck.
  4. Curl your upper body all the way up to your knees, exhaling on your way up.
  5. Lower back down slowly returning to the initial position.
  6. Repeat the movement.

3. High crunches

High crunches are great for your upper abs. This exercise involves…. Just read the steps!!

Steps-

  1. Lie on your back (anywhere you like, preferably on a mat)
  2. Plant your feet on the ground to stabilize the lower body and bend your knees. (identical to what you do during a crunch)
  3. Stretch your arms out towards the ceiling.
  4. Lift your body upwards(towards the ceiling).
  5. Return to the initial position.
  6. Repeat the movement.

4. Knee crunches

A knee crunch is like the ‘Next Level of a crunch’. You should prefer this when you are fluent in all the above-mentioned exercises.

Steps-

  • Lie on your back (anywhere you like, preferably on a mat)
  • Put your hands behind your ears with your elbows pointing sideways (away from your head).
  • Raise your legs, making a 90-degree angle at your knees. (90-degree angle between the floor and your butt and a 90-degree angle between your hamstring(back of your thighs) and the calves)
  • Perform a crunch by lifting your upper body and following the steps mentioned above.
  • Repeat the movement.

5. Longarm crunches

A long arm crunch involves more contraction and stretch than any of the above-mentioned exercises. Try involving this in your ab workout as it is very helpful.

Steps-

  1. Lie on your back.
  2. Plant your feet on the ground to stabilize the lower body and bend your knees. (identical to what you do during a crunch)
  3. Join your palms and stretch your arms away from your body while lying down.
  4. Lift your body up with your arm stretched out ( away from your body)
  5. Come back to your initial position
  6. Repeat the Movement.

6. Mountain climbers

Mountain climber is a great exercise as it gets your heart rate up fast and involves a large number of muscles. It helps you to burn calories as well as train your muscles at the same time.

Abs Workout- Mountain Climbers

Steps-

  1. Put your palms on the floor, with your body straight. (We can simply call this position the ‘plank position’ or ‘the initial push up position).
  2. Bring one of your knees as close to your chest as you can.
  3. Return back to the initial position and repeat the movement with the other knee.
  4. Keep switching your knees smoothly and uniformly (in a running motion/as if you are running) keeping your upper body firm and stable.
  5. Keep repeating this movement according to the number of reps you wanna perform.

7. High Plank

The High Plank helps you train your shoulders as well as abs at the same time. It is a great exercise to build upper body strength as well. Involve this in your daily workout routine and thank me later.

Abs Workout - High Plank

Steps-

  1. Lie down on your stomach.
  2. Keep your body straight.
  3. Place your palms on the ground shoulder-width apart and lift your upper body coming into a ‘Push up’ position.
  4. Contract and feel your abs keeping your body straight.
  5. Hold the position of 30-60 sec. initially. Increase the time as you advance.

8. Flutter Kicks

The Flutter kick is a kicking movement that helps you train your core and strengthening your balance and mid-body.

Steps-

  1. Lie on your back.
  2. Extend your legs up making a 45-degree angle with the ground.
  3. Keep your legs straight and stick them together with your toes pointed away from your body.
  4. Lower one of your legs such that it’s just above the ground (make sure it don’t touch the ground)
  5. Raise your lowered leg and lower the other, focusing on keeping your core engaged.
  6. Continue the movement, alternating between legs.

Lower Abs

The second part of this ‘Abs Workout: Best Exercises to Target Every Part. ‘ will focus on the Lower Abs.

Abs Workout - Lower abs

1. Scissors

Scissors is an abdominal exercise that strengthens your lower abs and helps you in strengthening your core. It passively works your hamstrings and lower back as well.

Abs Workout- Scissors
This picture ain’t got nothing to do with the exercise.

Steps-

  1. Lie down on your back.
  2. Lift both your legs making a 45-degree angle with the ground.
  3. Cross one of your legs above the other.
  4. Switch your legs crossing them again.
  5. Keep your core engaged and repeat this movement.

2. Reverse Crunches

The reverse crunch is an intermediate level variation of a Crunch. In this, your upper body stays on the mat while the work is done by your lower body.

Steps-

  1. Lie on your back (anywhere you like, preferably on a mat)
  2. Put your palms on the ground beside your hips to get more controlled movement.
  3. Raise your legs, making a 90-degree angle at your knees. (90-degree angle between the floor and your butt and a 90-degree angle between your hamstring(back of your thighs) and the calves)
  4. Keeping your legs in the same position, bring both of your knees towards your chest raising your hips from the ground.
  5. Come back to the initial position.
  6. Repeat the same movement according to your number of reps.

3. Leg raises

A Leg raise is an Ab exercise that trains and strengthens your abs. The upper body remains on the ground while the lower body is moved. You can perform these while hanging for better results if you have access to a bar/rod (for hanging). Just hang and raise your legs (as the name suggests).

Abs Workout- Leg Raises
The Hanging one, read the steps for the on you can do on a mat.

Steps-

  1. Lie on your back.
  2. Keep your legs straight and together.
  3. With your legs straight, lift them all the way up to the ceiling until your butt comes off the floor.
  4. Lower your legs slowly till they are just above the floor. (make sure they don’t touch the ground)
  5. Hold for a moment and feel the contraction.
  6. Raise your legs back up.
  7. Repeat the movement according to the number of reps you want to perform.

4. Pulse Ups

Train you Lower abs with this exercise. This helps you get extra contraction which ultimately gives better results.

Abs Workout - Pulse ups
Kinda like this, just don’t keep your hands on your back.

Steps-

  1. Lie on your back.
  2. Lift your legs up towards the ceiling making a 90-degree angle with the ground.
  3. Keep your legs straight and together.
  4. Keep your core tight and engaged.
  5. Lift your hips from the ground pushing your legs towards the ceiling.
  6. Return to the initial position.
  7. Repeat the movement.

5. Crunch Kicks

While doing crunch kicks, make sure to keep your form strong and the movement- controlled.

Steps-

  1. Lie on your back.
  2. Put your palms on the ground beside your hips to get more controlled movement
  3. Raise your legs, making a 90-degree angle at your knees. (90-degree angle between the floor and your butt and a 90-degree angle between your hamstring (back of your thighs) and the calves).
  4. Keep your legs together and straighten up your legs, keeping your core tight and engaged.
  5. Straighten your legs slowly till they are just above the ground.
  6. Hold for a moment.
  7. Return to the initial position and Repeat.

Oblique

The final part of this ‘Abs Workout: Best Exercises to Target Every Part.’ focuses on strengthening your Obliques.

Abs Workout- Obliques
Don’t look at the Bicep.Focus on the Obliques.

1. Sitting twists

Sitting twists are great for your oblique. This exercise includes a twisting movement which helps you to target the oblique.

 Sitting twists
This is an advanced variation of sitting twist. We call these Russian Twists.

Steps-

  1. Lie on your back.
  2. Bend your knees slightly.
  3. Keep the soles of your feet flat on the floor and your hands on your ears without straining the neck.
  4. Lift up your torso and bend to the right until your left elbow touches your right knee.
  5. Repeat the movement on the opposite side and continue.

2. Cross Crunches

The picture depicts the advanced level of Cross Crunches while the steps will let you know how to do a cross crunch as a Beginner.

Cross Crunches

Steps-

  • Lie on your back.
  • Bend your knees and plant your feet on the floor.
  • Place your hands behind your head and keep your elbows flared to the side.
  • Lift your shoulder blades off the floor.
  • Reach your right hand towards the outside of your left ankle.
  • Exhale as you curl to get a better contraction.
  • Return to your starting position.
  • Repeat the movement on alternate sides according to the no. of reps you want to perform.

3. Side Plank

Side plank is an isometric exercise that is great for increasing strength and training your oblique.

Abs Workout - Side Plank

Steps-

  1. Lie sideways on the floor keeping your feet together.
  2. Place one forearm directly below the shoulder.
  3. Raise your hips until your body is in a straight line.
  4. Hold the position for the time duration you aim for.
  5. Repeat on each side according to your no. of reps.

4. Sitting Punches

Sitting punches helps you improve your endurance and train your oblique at the same time when done uniformly and smoothly.

Sitting.....
...Punches

Okay..Let’s get serious now….

Steps-

  1. Start by contracting your abs.
  2. Sit up and get in the crunch position.
  3. Throw a cross punch to the other side of your body.
  4. Breathe out while punching.
  5. Return to the starting position and repeat this movement uniformly and smoothly on either side.

Final Words

That’s it for today’s ‘Abs Workout: Best Exercises to Target Every Part’. I hope and wish that the information I share helps you to be a better person (not just physically) but in every sense. Check out my previous articles if you are new here. I don’t have much ‘final words’ today.

How to Get Fit?

How to Get Abs?

Healthy Eating: Diet For Beginners

Warm up: Warm up Exercises (Complete Routine)

LOSE BELLY FAT

Just Keep Going and remember…

NOTE- A very few of the definitions in this article have been taken from Wikipedia due to Lack of words to explain (with the author).

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