Abs are very important muscle group. They not only look good, but strong core is the key of getting stronger. Core strength will affect in deadlift and squats, even when you are doing bench press. When you are training one of the main exercise you improve your abs too. There are a lot of people who have amazing core without doing isolate exercises for abs. So why doing abs exercise? There are some reasons. There are some researches which prove that abs like other stabilizing muscles recover faster then bigger muscle group. This means that most people will never load their abs to the point they need more than a day to recover. Which means that if you train them only with main exercises, you are limiting your abs strength. If you want your abs to be more visible it is very important what and how much do you eat. Read our article on the topic how to lose weight.
Best abs exercise:
1. Weighted plank
Do not arch your back when you do a plank, your spine should be flat. Be careful you should not have much tension to your shoulders or lower back because it can be dangerous. Tighten your abs for max results. The weight should be on your lower back and glutes. While your elbows are on the ground push your shoulders down to prevent from injuries. A weighted plank should continue from 40 to 60 seconds. If you can do more, put more weight, if you can’t hold to 40 seconds, put less weight. Do 3 sets of this exercise per session.
2. Cabel crunch
Kneel under a high pulley with attached rope. Take the rope and bring it next to your face. Pull down until your elbows reach your knees. Be sure that you contract your abs. You should not feel any pain in your lower back. Do 3 or 4 sets of 15 reps.
3. Hanging leg raise
Hang from a pull up bar with extended arms using wide grip. Raise your legs until they make 45 degrees with the torso. If you are more advanced you can put weights or dumbbell or weights. Do not swing your torso while performing the exercise. If you can’t do this exercise, in most of the gyms, there is a vertical bench which will make it easier by supporting your back. Do 3 sets of 12 reps. This exercise is great for lower abs
4. Plate twist
Take a plate and lay on the ground. Raise you upper body to an 45 degree angle, than raise a little bit the legs and bent you knees slightly. This will make you more balanced. Move your hands with plate in them right above the abs. This is the starting position. Start the exercise by moving the plate to the right until you almost touch the floor with it. Then, do it to the other side. Do 3 sets of 10 reps to each side.