If you are looking for the best method to work out your lower and upper abs, then it’s time to check this guide. Killer ab workouts involve a series of abdominal exercises that will rip your cores and build abs in few weeks.
To have the best abs, you must combine both exercises and few health foods. This is the hidden trick that many people do not know. A good six-pack takes both dieting and exercise. You must abandon foods that are high in fat and go for healthy diets to get a killer six-pack.
It is quite discouraging to spend a lot of hours in the gym with no visible results. That is why you need to do ab exercises. The exercises will help you improve your body posture and reduce any back pains.
Top 10 Ab Exercises for a Six-Pack
1. Barbell Floor Wiper
The Barbell Floor wiper exercise is best for building your cores. To workout using the method, lie flat on the floor with your back while extending your arms towards your chest while holding a barbell. Position your legs in an L-position and fix your arms in a straight way. Lower your legs to the sides and ensure the legs do not come in contact with the floor.
Sit-ups are one of the best ways to develop your abs quickly. To do a sit-up, you will have to lie down on the floor and bend your knees and make sure that your legs are secure. Position your hands towards your chest and flex your abdominals then lift your torso high until you are a nearly sitting position. Retain tension on your cores and lower down your torso to its initial position.
While doing sit-ups, always ensure you maintain control of your movements. Avoid rocking forth or back as it makes the workout less effective.
3. Leg Raise
Leg Raise is one of the most effective methods of building your abs. To perform a leg-raise, lie on your back and place your legs on your front. Brace your hands at your sides to maintain ground support. Lower your abdominals continuously and raise your legs to a position that is perpendicular to the floor. Retain tension at your abs while lowering the legs to their initial position. While doing this exercise, avoid dropping your legs towards your movement’s opposite sides.
4. Side Jackknife
For this exercise, extend your left arm towards the floor and lie on one side. Bend your right arm towards your head. Position your right leg on top of the left and bend your elbows out. Put your right leg on the left leg while raising your body. Now, contract your obliques and lower your body slowly while changing the sides.
5. Toe Toucher
For the toe-toucher abs workout, lie on the floor and extend your legs towards your front. Put your hands on your sides and bring the legs closer to you. Lift the legs high and bring your torso closer to your legs. Use your hands to aim towards your toes.
What is The Best Time for Working Out the Abs?
Work out your abs at least three times a week. However, if your schedule is not hectic, then you can do it every day, just like a professional bodybuilder.
Abs exercises can be done in the morning and in the evening, do some weight training exercises. This will help boost your metabolism. If you prefer doing all workouts in one session, then it’s better to start with the abs routine, then weight training, and, finally, the heavy lifting.
Best Ways to Maintain Your Six-Pack
Now that you have managed to get your killer six-pack, you don’t want to lose it. Maintaining your six-pack is all about following the right nutrition and exercise regimen. Be ready to work out consistently.
Here are a few tips that will help you in maintaining your six pack.
1. Think outside the Box
There is one core rule when it comes to six-packs, which is ab workouts go beyond the typical core building. This means, to maintain the abs focus on the whole-body, you should train to improve your body posture and stability.
Focus on the recreational lifters and add woodchoppers to spice your exercise. They are essential for working out your core to create a better balance and stability in all angles.
2. Eat More Carbs
To maintain your abs, you need to have a lasting friendship with carbs. Food such as sweet potatoes, whole grains, fruits, and beans gives you the energy you need to perform strenuous workouts. They also reduce the fat percentage in your body and helps you to recover faster from intensive exercise.
Everyone has different carbs requirements. Therefore, you should liaise with your trainer on the best amount of carb to take daily. A report by Sports Medicine also shows that carbs boost endurance and performance, which suits them for high-intensity exercises.
3. Get in Motion
Having killer abs does not necessarily mean going to the gym every day. However, ensure that you move your bodies all through the week. Avoid being dormant, instead, walk, stretch, or run. Sitting on your couch encourages slow metabolism, which builds up fat in your body.
Get involved in any activity that will keep your body in motion.
Consider These Workout and Tips for A Killer Six Pack
Building a six-pack in your abs is not a walk in the park. However, it is possible with the right workout routine, proper diet, and resilience. You can also consider having a workout buddy to encourage you along the way
If you are a beginner, start slow and build your fitness and endurance. You will also need to cut back resting periods in between workouts. Remember, set reasonable goals, and work your way up. Feel free to break the workout in different ways till you can comfortably go through the whole routine in one circuit.