Friday, March 27, 2020

5 Best Abs Exercises Of All Time

If you follow personal trainer and Fit Body app creator Anna Victoria on Instagram, you already know her abs are #goals. And Anna is happy to share all her go-to moves for stomach-sculpting and getting strong all over (she has tons of great ab workouts on her app, FYI). In fact, below she shares her 15 favorite moves—many of which have helped her clients totally transform their core.

In order to see those types of results it’s important to train your abs from every angle. There are four main muscle groups in your midsection: your transverse abdominis, TVA for short ( deep stabilizers that wrap around your stomach like a corset), rectus abdominis (i.e. your six pack, the outer most layer of your abs), and the internal and external obliques, which you use every time you do moves that make your rotate your torso side to side.

If your goal is to get abs fast, then it's important to do a combination of exercises that'll target all these different areas in your abdominal wall like the ones on the list below. In addition to instructions on how to do each move, straight from Anna herself, you'll also find info on what specific areas of your abs they target. Just pick a few ab exercises from the list below and turn them into the ultimate ab workout.

Time: 15 minutes

Equipment: None

Good for: Abs, core

Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire three-move circuit two to three times.

1. Assisted Reverse Side Situp
How to: Start lying on left side, resting most of weight on left hip, with legs in the air at a 45-degree angle, and place left forearm on the floor for support. Bend knees as you bring them toward chest, and lift chest to meet them. Lower back to start. That’s one rep. Do 15 reps on each side.

2. Bent Leg V-Up
How to: Start lying on back with legs in air and bent at 90-degrees (shins parallel to floor) and hands clasped over chest. In one movement, straighten legs and lift torso up, extending arms and trying to touch toes with hands. Lower back down to start. That’s one rep. Do 15 reps.

3. Alternating Toe Reach
How to: Start lying on back with legs extended in air at 45-degree angle and arms straight out to sides on floor at shoulder level. At the same time, raise right leg up and lift torso trying to touch toes with left hand. Return to start and repeat on the other side. That’s one rep. Do 15 reps.

4. Leg Raise and Reach Clap
How to: Start lying on back with legs lifted in air at 45-degree angle and arms by side pressing into mat. Without letting lower back lift off floor, raise legs to hip level while curling upper body off floor and bringing hands to clap behind knees. Return to start. That’s one rep. Do 15 reps.

5. Lying Windshield Wipers
How to: Start sitting on tailbone with upper body propped up on forearms and legs lifted in the air and rotated toward top right corner of mat. Slowly, and without moving upper body, make a half circle with legs, arching up and over until the come to hover at top left corner of mat. Return to start. That's one rep. Do 15 reps.


No comments:

Post a Comment