No abdominal exercise will help you if you do not have a proper diet.
If you want a well-worked abdomen, then you will definitely like the abdominal exercises that you will find below. You will also find TOP 3 beginner abdominal exercises that you can do in just 10 minutes a day.
What is the secret of a flat abdomen or 6 squares?
Most of the time, people think that the secret of the abdomen is to do all kinds of exercises. It is good to train hard enough to produce hypertrophy, but one important thing is omitted.
The abdomen trains just like other muscle groups, except that it is often covered with a layer of fat, which makes the muscles stand out or not be seen at all.
And the big secret is that:
6 squares mean lowering the percentage of body fat.
This seems easy to say but much harder to implement. To get to an abdomen where you can see 6 squares (or flat abdomen as women want) you need to lower the percentage of body fat which means caloric deficit and a lot of cardio.
You've probably noticed that in thin people, even if they don't do sports, the abdomen stands out. This is due to the low-fat content.
No abdominal exercise will help you highlight your abdominal muscles if you do not follow a number of dietary rules. In fact, the most important factor for a flat stomach is the diet you need to pay attention to.
Even the most effective abdominal exercises can't help you as much as a balanced diet.
A good strategy is to get rid of the belly fat on your abdomen first and this is not so easy to do just by exercising. You need proper nutrition first.
Abdominal exercises help us train the right abdominal muscle. It connects the rib cage to the hips.
If you have already accumulated a layer of fat, then it is best to adjust your diet and at the same time do exercises that will of course accelerate your progress to 6 squares.
Here are 3 things you need for a 6-square abdomen:
Balanced diet. You know what to eat and what not to eat. Also, take into account the preparation method.
Follow a diet. Even if you eat the healthiest products, you also need a diet that takes into account how much to eat and at what time. To avoid this, try to have a window of maximum 12 hours in which you eat. For example, if the first meal is at 8 o'clock in the morning, then the last meal should be at 8 p.m.
Abdominal training. You need a set of abdominal exercises to do regularly. In my opinion, the abdomen should be trained as often as possible, which means at least 3 times a week + cardio, which helps you lose body fat.
TOP 3 Abdominal exercises for beginners.
If you have not trained your abdomen before, then you can start with abdominal exercises for beginners. The simplest exercises would be those that are done with body weight. There are dozens of abdominal exercises, but here are the TOP 3 Beginner Abdominal Exercises with which you could start your transformation: From ZERO to 6 squares.
Short abdomen (CRUNCH). This is the simplest and one of the most effective abdominal exercises for beginners and advanced. Also, try other variations of it such as short abs or crunches with legs at a 90-degree angle (See description below).
Plank. Unlike CRUNCH, it keeps the abdominal muscles tense throughout which makes it one of the most effective abdominal exercises for beginners but also for advanced (See description below).
The climber. It is one of the favorite abdominal exercises because it involves not only the abdomen but especially the legs if performed correctly (See description below).
If you are looking for abdominal exercises for beginners then start with these 3 exercises CRUNCH, PLANK, and MOUNTAIN CLIMBERS, and don't forget about nutrition and calories.
Top 10 abdominal exercises at home.
The abdomen can be trained successfully and at home without special equipment. Most of the time in home workouts I use the 3 exercises presented above which from my point of view are also the most effective exercises for the abdomen at home + their variations.
We all want a quick fix and we believe that there are magic exercises that will help us get to those 6 squares easier but we are different and we need to find our balance.
I prefer simple exercises that involve the main muscle groups and the abdominal training program consists of 3-4 series of 3 exercises such as CRUNCH, PLANK, and MOUNTAIN CLIMBERS. The abdomen also trains while doing other exercises such as push-ups.
Types of abs.
We can distinguish 3 types of abdomen or rather, 3 large groups of exercises for the abdomen. In boxing, for example, the abdomen is trained not to have 6 squares but to cope with blows. For this reason, in martial arts, there are special methods of training the abdomen. In any case, here are the 3 types of abs:
Permanently Tight Abdominal Exercises (PLANCK)
Short-Tight Abdominal Exercises (CRUNCH)
Mixed Exercises: Variations Abdominal Types 1 and 2.
Abdominals of type 3 are the variations that are made at the abdomen bench provided that the body does not reach the relaxed position but always maintains an angle and the muscles fail to relax.
Also, lift your legs suspended by a bar or rings provided your feet are lowered to 90 degrees. Moreover, we reach the area where the muscles relax and we have the type of abdomen 2.
Here are the TOP 10 abdominal exercises at home.
1. Plank
Start from the support position on the forearms and toes. Make sure that the shoulder is perpendicular to the elbow and the legs are extended and close together.
Keep your back straight and your pelvis close to the ground.
Breathe deeply.
Distribute body weight on the forearms, elbows, and legs, so you will develop balance.
Hold on like this for 30 seconds, for a start.
2. Plank with your hands straight
You start from the support position on your right hands and toes.
Keep your arms straight and your back not arched.
Look at the floor so that your body forms a diagonal line.
Breathe deeply.
Distribute your body weight on your hands and feet, developing your balance.
Hold on like this for 30 seconds, for a start.
3. Plank with rotating spine
You start from the support position on your right hands and toes.
Keep your arms straight and your back not arched.
Look at the floor so that your body forms a diagonal line.
Legs stretched back, hip-width apart.
Rotate the whole body to the right in a side "board" so that the right shoulder is stacked above the wrist of the right hand and the left hand is extended to the ceiling.
Pause here for a second, then come back to start.
4. Plank rock
Start in the plank on your forearms, with your forearms on the floor, your elbows directly under your shoulders, your hands facing forward, so that your arms are parallel and your legs are stretched out behind you.
Swing your whole body forward a few inches so that your shoulders protrude from your elbows to your hands.
Pull your body back a few inches. This is the first practice.
Make sure you keep your abdomen, buttocks and thighs tense at all times.
5. Dolphin Plank
Start with the plank on your forearms, your forearms on the floor, your elbows directly under your shoulders, your hands facing forward, so that your arms are parallel and your legs are stretched out behind you. This is the starting position.
Stand on your forearms and lift your hips up and back, creating an inverted V-shape with your body. Your head should be between your shoulders.
Take a break for a second and then slowly descend back to the starting position.
Continue this movement for a certain period.
6. Dead bug
Lie faceup with your arms outstretched to the ceiling and your knees bent at 90 degrees and stacked over your hips. This is the starting position.
Slowly extend your right leg outward while simultaneously throwing your left arm over your head. Keep both a few inches off the ground. Tighten your bottom and keep your abdomen tense at all times, with your back to the floor.
Bring your arm and leg back to the starting position.
Repeat for the other side, extend your left leg and right arm.
7. Abdominal flexions
Lie down with your arms outstretched above your head, leaning on the floor.
Raise your arms so that your wrists are directly over your shoulders and slowly begin to arch your spine up from the floor, starting with your shoulders and ending with your lower back.
Bend in a sitting position, then continue to bend your torso over your legs, keeping your abdomen tense.
Reverse the movement to get back down on the floor, lowering your back to your shoulders.
8. Jack Knife with one leg
Lie down with your face up, legs outstretched and arms slightly apart. Tighten your abdomen to press your back to the floor. This is the starting position.
Squeeze your thighs together, tighten your buttocks and simultaneously lift your left foot and upper back off the ground, stretching your right hand forward to meet your left foot. The trunk and left leg should form a V.
Keep your abdomen tense as you slowly lower yourself back to your starting position.
I repeat with the opposite foot and arm.
9. Hip side plank
Start with the side plank of your forearm, resting your body on your right forearm, with your elbow stacked under your shoulder and your hand in front of your body. Extend your legs and keep your left foot above your right, then tighten your abdomen and buttocks to lift your hips off the floor.
Extend your left arm above your head. The shoulders, hips and legs should all be in a straight line.
Slowly lower your hips to the floor, keeping your abdomen tense and your back flat. Then lift your hips back.
Do all the repetitions on one side and then repeat on the other side.
10. Plank with a twist
Start with the side plank of your forearm, resting your body on your left forearm, with your elbow stacked under your shoulder and your arm outstretched in front of your body. Extend your legs and place your right leg above your left, then tighten your abdomen and buttocks to lift your hips off the floor.
He placed his right arm behind his head, his elbow bent and pointing up toward the ceiling. This is the starting position.
Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Don't let your hips fall.
Reverse the movement to return to the starting position.
Continue for a certain period, then repeat on the opposite side.
Other abdominal exercises to do at home
Warrior Balance
Stand on your left leg and raise your right knee to hip height in front of your body. Bend your elbows so that your hands are close to your shoulders. This is the starting position.
Sit your hips forward and stretch your arms forward as you extend your right leg back. Keep the support leg slightly bent as the torso becomes parallel to the floor.
Pause for a second, then reverse the movement to return to the starting position.
Do a set number of repetitions on the right leg, then change your legs and repeat.
What are the best belly and waist exercises?
This question is probably asked more often by women who have gained a few extra pounds. If you are looking for the most effective belly and waist exercises then the answer is NUTRITION. You will not be able to get rid of your belly just by exercising. Exercise helps to tone and develop muscles and the calories you burn while exercising your abdomen are too low.
Even if you do all kinds of programs like HIIT, you will not be able to burn enough calories to lose weight if you accumulate extra calories every day. It is best to start by identifying your daily calorie needs, creating a diet plan that takes into account your preferences, and only then what sense to look for which are the best exercises for the belly and waist.
All the exercises presented above will help you to highlight the 6 squares if you have balanced nutrition. For this reason, if you still have the question: What exercises for the belly and waist should I do, or how to lose weight…? I urge you to start eating but do not neglect the exercises that will help you tone up, burn more calories and get an enviable abdomen.