Four Exercises For Perfect Abs

07 November, 2020
It's very important to not put pressure on your neck when doing crunches, since you can injure yourself. Plus, the exercise will not be effective this way.

Having perfect abs is a dream that both men and women share. It’s also a sign of good health.

Abdominal fat isn’t easy to eliminate, however, and that’s why it’s necessary to perform exercises to maintain good abdominals.

The abdominal muscles are always there, although we can’t always see them. Sometimes, they’re hidden behind a layer of abdominal fat which can be quite annoying.

Now, to get rid of this fat, you just have to exercise them.

In this article, we’ll share our series of exercises that can be performed to get great abs.

1. Planks

Perfect Abs

This is a well-known exercise that’s easy to perform and very effective at working all the muscles of your body, especially the abs.

  • To perform this exercise, you lay face down and extend your body on a flat surface, preferably on a mat.
  • The position is similar to doing push-ups. Instead of using your hands for support, place your forearms on the mat.
  • Your elbows should remain at the same distance as the shoulders. You can form a square by placing one forearm over the other.
  • Now, you must hold up your body weight on your forearms and the tips of the feet, which should be in line with your hips.
  • Once in this position, hold it, contracting your abdominal muscles at all times.
  • Your back should always stay straight, so that you can draw a straight line on your body that goes from your head to your heels.
  • Stay like this for at least thirty seconds. You only need to do it once, but the longer you can hold it, the better.

2. Russian twists

Russian twists

This is an ideal exercise to keep your oblique muscles in shape.

  • To carry out the exercise, lay on on a mat lying down and facing the ceiling.
  • Then, lift your upper body so that you’re almost sitting. Lift you legs so that they’re suspended without touching the mat, keeping the soles of your feet supported.
  • Then, stretch your arms completely and interlace the fingers.
  • You must balance the upper part of your body, always staying straight, from one side first, until you reach your limit. Hold the position for two seconds.
  • Then, turn to the other side and repeat the movement. A complete movement to both sides counts as one repetition.
  • You must perform a minimum of eight repetitions for three sets of the exercise.

3. Inverted bicycle

The inverted bicycle is one of the best exercises to tone all muscles, including the abdominals.

  • To do it, you must lie down completely on an exercise mat.
  • Place your body on your back. Then, interlace your fingers and place your hands on the back of your neck so that your elbows are facing outward.
  • Next, raise your left knee and then the right, so that a right angle is formed with the leg at the height of the hip.
  • Then, rotate the upper part of your body, so that your right elbow reaches your left knee.
  • Then, perform the same movement with your right leg.
  • A movement with both legs counts as one repetition. Perform at least three sets of twelve repetitions each.

4. Reverse contractions

Reverse contractions

This is a very easy and comfortable exercise to do, especially for women. By doing this exercise, you can work your lower abdominal muscles and obliques.

  • To do this, you should lie on your back on a comfortable surface like an exercise mat. The palms of your hands should be extended and touch the ground completely.
  • Now, by contracting your abdominal muscles, you should raise your legs so that they’re higher than your hips, forming a right angle with your entire body.
  • Your legs should not be flexed or separated while doing the exercise.
  • To separate your hips from the floor, you must contract your lower abdominal muscles.
  • After you have your legs up, hold the position for at least three seconds, and slowly return to the starting position.
  • You must perform a minimum of eight repetitions.
  • Concepción L., Aliaga R., Delgado F., Morillas C., Hernández A., Bonmatí LM. Estudio de la grasa abdominal mediante resonancia magnética: comparación con parámetros antropométricos y de riesgo cardiovascular. Medicina Clínica 2001;117(10): 366-369
  • Park, Du-Jin and Park, Se-Yeon. 2019. Which Trunk Exercise Most Effectively Activates Abdominal Muscles? A Comparative Study of Plank and Isometric Bilateral Leg Raise Exercises.
  • Jeong Kwang-hyun. 2016. Comparison of three different surface plank exercises on core muscle activity. Physical Therapy Rehabilitation Science.