Sculpt abs are definitely 100% to die for! Unfortunately, unlike any other muscles that can be toned easily, abs are a different story. It is because the fat in our belly, particularly the lower part, is the hardest one to get rid off.
This is the reason why it takes a lot of effort and consistency to develop tight abs, although the process is not the same for everyone. But don’t fret; we didn’t say it’s impossible! With the right workout and appropriate diet, there’s nothing your body cannot become.
If you’re driven to get those packs you’ve been dreaming about, the 8 moves introduced in this post will help you start.
1. X Abs
The X abs is a powerful workout that engages and strengthens the abs and hips. No equipment is required for this exercise.
- Lie on your back with arms and legs extended toward the ceiling. Rest your head on the ground.
- Open your arms and legs to form an X with your body. Make sure that your legs and arms are just above the floor and not too high.
- Bring your arms and legs together as you raise your head off the ground. Press your arms just outside the hips and lift the hips off the floor as your legs reach up toward the head. Place your gaze toward the legs.
- Do 20 reps.
2. Weighted Bicycle
Regarded as one of the most effective exercises to flatten the abs, the bicycle activates your rectus abdominis and works your obliques to get a full abdominal workout. The weighted version of this exercise is sure to fire your abs up.
- Lie on your back with knees bent and arms extended overhead.
- Bend your left arm at the back of the head, grabbing your right arm above the elbow.
- Bend your right knee, then press your foot towards the inner part of your extended left leg. Make sure your left leg is slightly lifted off ground.
- Raise your right shoulder off the ground, then turn it in towards the left leg, rotating your torso.
- Repeat on the other side to complete a rep.
- Do 15 reps on each side.
3. One-arm Full Sit-up
For this exercise, you’ll need a 5-pound dumbbell. The one-arm full sit-up is an effective exercise to target and strengthen your abs, while also engaging your arms.
- Lie on your back with your left leg extended and your right knee bent and foot flat on the ground.
- Hold a dumbbell with your right hand and extend it toward the ceiling. Meanwhile, your left arm should reach toward the left foot.
- Roll your back and sit up, with your right foot still on the floor and your right arm extended, holding the dumbbell.
- Gently roll back down to complete a rep.
- Do this 15 times. Repeat on the other side.
4. Flutter Kick
If your back is healthy, you don’t have any excuse not to include flutter kicks to your workout regimen. Flutter kicks activate your rectus abdominis, thereby building strong, sculpt abs without the need to use any equipment. Just a gym mat and you’re good to go.
- Lie on your back with your arms alongside the hips, palms flat on the floor, and the legs extended.
- Raise your legs 6 inches off the ground as you press your lower back into the mat.
- Rhythmically lift one leg higher, then switch on the other leg as if in a fluttering motion. Make sure to keep your legs extended.
- Do 20 reps or for 30 seconds.
5. Side Plank with Knee Circle
This exercise targets not only your abdominals but also other major muscles groups such as the glutes, hip adductors, shoulders, and triceps.
- Lie on your right side with your right elbow bent at a 45-degree angle just below your right shoulder and the left arm extended to the ceiling.
- With your left leg extended and foot flat on the ground, bend your right knee and raise it off the floor while you push your hips up. The inside of your right foot should be in contact with the left inner thigh.
- Still bent, turn your right knee up to the ceiling and trace a circle with it. Do 10 circles.
- Repeat on the other side.
6. Forearm Plank
Also known as the dolphin pose in yoga, the forearm plank is a variation of plank that targets not only the core but also the glute, biceps, and shoulders.
- Get down on plank position with your hands underneath the shoulders. Keep your abs tight and your back, body, and shoulders in a line.
- Bend your right elbow and rest your forearm on the ground. Do the same on your left so that both forearms lie on the floor.
- Continue to feel the tightness on your abs.
- Hold the pose for 30 seconds. Rest for a few seconds, then do this two more times.
7. Ab Wheel Rollout
Just mention the name and you’ll instantly know what this exercise is for. Ab wheel rollout is an excellent way to build a strong core and flat, tight abs. It also involves the muscles of the arms and shoulders.
- Start with the kneeling position with your hands holding onto an ab wheel placed just beneath your shoulders.
- Tighten your abs and begin to roll the wheel to the front as far as you can
- Roll yourself back to the starting position to complete a rep.
- Do 2 sets of 15 reps.
8. Seated Leg U
The seated leg U is a no-equipment exercise that works the core, particularly your abs, well. It also builds the strength of your back muscles and hips.
Sit on the floor with your bent knees in your front and your hands on the floor behind the hips.
- Lean back and raise your feet slightly off the floor, keeping your knees bent.
- Lean further back, bending your elbows to the ground until it touches the floor, straightening your legs away from the body, and tracing a ‘U’ with your knees.
- Sit up to complete a rep.
- Do 20 reps.
Flat abs are some people’s way of saying “I’m fit and I look good”. Try these amazing flat-belly moves and work your way to flaunting your beautiful abs.
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