The 10 best abdominal exercises to get you in shape!

When it comes to strengthening and shaping the body, one of the most desired areas is the abdominal muscles. A beautiful and strong abdomen not only adds to self-confidence, but also promotes proper posture and overall strength. In this article, we will focus on the best abdominal exercises that will help you achieve great results.

Article Content:

• Abdominal Exercises:
  • Plank
  • Dead Bug
  • Crunches
  • Russian Twists
  • Leg Raises
  • Bicycle Crunches
  • Mountain Climbers
  • Hanging Leg Raises
  • Hollow Body Hold
  • Dragon Flags

Abdominal exercises:

1. Plank

The Plank is a basic exercise for strengthening the entire abdominal muscles. Lie on the ground on your stomach, lean on your elbows and hold your body straight in the air like a plank. Make sure to properly tense your muscles and hold this position for a certain amount of time.

• Execution. Lean on your elbows so that they are exactly below your shoulders. Raise your body and form a straight line from head to toe. Keep the abdomen tight and the back straight.
• Breathing: Breathing should be even, do not hold your breath. Be careful not to let the abdomen sag upwards.
• Variations: the Plank can be performed on the wrists instead of the elbows, or on a barefoot or muscle trap for added difficulty.

2. Dead Bug

How to do a lunge with forearm or dead bug? Lie on your back with your arms and knees straight up. Gradually extend the opposite arm and leg, keeping the abdominal muscles tight and stable during the movement.

• Lying on your back, lift the opposite arm and leg, keeping your lower back in contact with the mat.
• Breathing.
• Variations.

3. Crunches

Crunches are a classic exercise targeting the rectus abdominis. Lie on your back, bend your knees and lift your upper body towards your legs, emphasizing the contraction of the abdominal

• Lying on your back, bend your knees and place your feet on the floor. Hands may be behind the head or crossed on the chest. Use your abdominal muscles to lift your upper body towards your legs.
• Breathing: Inhale as you descend and exhale as you rise.
• Variations: You can perform crunches on an oblique to strengthen the lateral abdominal muscles.

4. Russian Twists

The Russian Twists exercise is an effective method of strengthening the abdominal muscles and the arch of the spine. This exercise has gained popularity due to its ability to strengthen the oblique abdominal muscles and improve trunk stability. The name Russian Twists comes from the assumption that the exercise was developed by Russian athletes.

• To perform.
• Breathing.
• Variations: You can perform russian twists with a weight, such as a medicine ball, or use a gymnastic ball.

5. Leg Raises

Leg raises are an effective exercise for strengthening the lower abdomen. Lying on your back, lift your legs up and down, maintaining control and tension in your abdominal muscles.

• Execution. Slowly raise your legs upwards and then lower them down in a controlled manner.
• Breathing: Inhale as you lower your legs and exhale as you raise them.
• Variations.

6. Bicycle Crunches

This exercise combines trunk rotation with leg movement, which strengthens the oblique abdominal muscles. With each leg lift, rotate your torso towards your chest, bringing the opposite elbow to the opposite knee.

• Execution. Alternate rotating the trunk as you lift the legs with the knee, bringing the opposite elbow to the opposite knee.
• Breathing.
• Variations.

7. Mountain Climbers

Mountain climbers are a dynamic exercise that strengthens the entire abdominal muscles. Go to the starting position of the plank and alternately pull your knees to your chest.

• Transition to the starting plank position, alternately pulling your knees to your chest. The hands should be under the shoulders, and the movement should be quick.
• Breathing.
• Variations.

8. Hanging Leg Raises

If you have access to a trapeze, hanging leg raises are an excellent exercise for strengthening the lower abdomen. Raise your legs upwards, maintaining control and slow movement.

• Doing: Hanging from the trapeze, raise your legs upwards and lower them in a controlled manner.
• Breathing: Breathing should be even, maintain a steady movement.
• Variations.

9. Hollow Body Hold

Lie on your back and simultaneously lift your legs, shoulders and head off the ground, creating a "hollow" position. Hold this position with tight abdominal muscles.

• Lying on your back, lift your legs and shoulders off the ground, creating a hollow position. Hold this position with tight abdominal muscles.
• Breathing.
• Variations.

10. Dragon Flags

An advanced exercise that strengthens the entire abdominal muscles. Lie on a bench, grasp the top edge, and with control, descend down and then rise back up.

• Execution: Lie on a bench, grasp the top edge, and with control, descend down and then rise back up.
• Breathing: Breathing should be controlled, keeping the abdomen tight.
• Variations: you can adjust the angle of your body on the bench to make the exercise more challenging.

Conclusion

In this article, we have looked at several effective exercises to strengthen the abdominal muscles. It is important to exercise regularly and correctly to get the best results. Make use of these exercises in your training plan and don't forget about a balanced diet and adequate rest. In addition, you can also consider variations of exercises to do at home if you don't always have the opportunity to go to the gym. With a strong will and regularity, you will achieve a strong and beautiful belly that you will be proud of. If you're interested in other exercises to strengthen your abdominal muscles, check out our exercise database!