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The Benefits of Ab Exercises
Getting visible abs is just the tip of the iceberg when it comes to training your core. There are almost countless benefits of having a fortified mid-section that are applicable to almost everyone — whether you swear by a weekend 5K, are a devout CrossFit zealot or just want to become faster, fitter and stronger. Here are just a few.
You'll beat back pain with ab exercises: In 2016, according to the Office for National Statistics, almost 31m work days were lost in the UK due to musculoskeletal problems including back pain, with treatment and attributable costs estimated at £12.3bn a year. The solution, thankfully, is significantly cheaper. A core-focused training regime — this 4-move back workout is particularly effective – can eliminate back pain, Canadian research suggests, with stationary exercises such as side planks being more beneficial than sit-ups or crunches.
You'll hit many personal bests: If your big lifts have stalled, it's probably your (lack of) accessory work and a weaker core holding you back. A strong midsection will become the sturdy foundation on which your compound moves will increase, helping you lift heavier weights for more reps, generating more force through your body and keeping your back safe.
Your posture will improve with ab exercises: Simply put, core training can help you stand up straight. A study in Isokinetics and Exercise Science found men who took three hour-long pilates sessions a week for two months saw significant improvements in postural stability tests and exercises.
You'll have better balance: "A strong core keeps your torso in a more stable position whenever you move, whether you're playing sports or just doing chores," sports medicine specialist J. Christopher Mendler, M.D said to Men's Health. This will translate into both your training and every day movements.
You can dominate at your sport: As a strong core will help you transfer more power to your limbs, you'll be able to punch harder, drive further and send a ball with more force, making you a better athlete at just about anything.
You'll become more agile with ab exercises: A study in the journal Kinesiology found that participants performing core and instability exercises — such as TRX exercises and single-leg moves — can help you become more flexible and more agile.
Your Ab Exercises and Six-pack Cheat Sheet
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Of course, there's more to life — and to your training – than the ab exercises that we've prescribed in this article. The links, below, offer alternatives to your current training, alongside diet advice, physique know-how and workouts that will hit your abs and other areas of your body, such as your shoulders and your arms.
BEST AB EXERCISES TO DO IN DAILY WORKOUT PROCESS
Upper Abs Workout
1. Dumbbell crunch
Reps 10 Rest 10sec
Lie on your back, holding a dumbbell or weight plate across your chest in both hands. Raise your torso, then lower it, maintaining tension in your uppers abs throughout.
2 Tuck and crunch
Reps 15 Rest 10sec
Lie down with your hands by your head and your legs raised with your knees bent at a 90° angle. Simultaneously raise your torso and draw your knees towards your chest. Keep your fingers by your temples throughout and initiate each rep smoothly without jerking your torso up. Don’t let your feet touch the floor between reps.
3 Modified V-sit
Reps 12 Rest 10sec
Lie with your legs raised off the floor and extended away from you so they’re parallel with the floor, and your arms straight by your sides, held off the floor. Keep your arms straight as you raise your torso and bring your legs in, bending at the knees, so that your chest meets your knees at the top of the move. Then lower under control.
4 Crunch
Reps 20 Rest 90sec
Lie on your back with your knees bent and feet planted, and your arms crossed across your chest. Raise your torso using your abs, then lower. Your upper abs will already be close to fatigue but try to hold the top position of each rep for at least one second to make them work as hard as possible.
Lower Abs Workout
1 Hanging leg raise
Reps 10 Rest 10sec
Fair warning, this tough exercise sets the tone for what is going to be a brutal workout involving four different hanging exercises. Start in a dead hang with your legs straight and your knees and ankles touching. Keep them together as your use your lower abs to raise them, then lower back to the start under control.
2 Hanging knee raise twist
Reps 12 each side Rest 10sec
Start in a dead hang with your legs straight and knees together. Twist your body and raise your knees to one side, then return to the start. Continue, alternating sides.
3 Hanging knee raise
Reps 15 Rest 10sec
This slightly easier variation on the hanging leg raise still puts a lot of pressure on your lower abs. Start in a dead hang and raise your knees powerfully to activate more of the muscle fibres in the lower abs. Lower back to the start under control to prevent swinging.
4 Garhammer raise
Reps 20 Rest 90sec
Start hanging from the bar but with your knees already raised to around your midsection, then lift them as high as you can. Lower back to the start under control, keeping your abs engaged throughout.
Obliques And Core Workout
1 Decline plank with foot touch
Reps 10 each side Rest 10secGet into a decline plank position, supporting yourself on your forearms with your feet raised on a bench. Your body should form a straight line from heels to head and the aim is to maintain that position throughout the exercise. Lift one foot off the bench and move it to the side to touch the floor, then return it to the bench. Continue, alternating sides.
2 Seated Russian twist
Reps 12 each side Rest 10sec
Sit on the floor with your knees bent and heels on the ground. Your torso should be at the top of the crunch position, forming a 45° angle to the ground. Twist your torso from side to side, moving in a smooth and controlled manner.
3 Bicycle crunches
Reps 15 each side Rest 10sec
Lie on your back with your hands by your temples and your legs raised with your knees bent at a 90° angle. Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee. Then lower and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abs to work hard to stabilise your torso.
4 Plank
Time Max Rest 90sec
Maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed. Breathing slowly and deeply, hold the position for as long as possible.
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