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It is no secret that having a strong core can help you with many activities in life, from playing sports to day to day activities. A good core will help to improve your balance and stability while also helping to reduce the risk of injury. But how do you go about building up your ab muscles? What are the most effective exercises? In this article we will look at some of the most effective ab exercises to build muscle.
Shop The Collection: Smith MachinesCrunches are one of the most common exercises for strengthening the core. They target the rectus abdominis or “six-pack” muscles and can be done anywhere with no equipment. To perform crunches, lie on your back with your feet flat on the floor. Place your hands behind your head, lightly supporting it without pulling on your neck. Lift your torso up off the floor and crunch forward. Hold for a few seconds then slowly lower back down. Repeat for desired reps.
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Planks are another effective exercise for targeting the core muscles. Unlike crunches, planks work all of the core muscles, including the transverse abdominis, the internal obliques, and the external obliques. To perform a plank, start by getting into a pushup position. Bend your elbows and rest your weight on your forearms. Make sure your body is in a straight line from head to toe and hold this position for 30 seconds to a minute. Make sure to keep your abs tight and your body straight during the entire exercise.
Shop The Collection: Resistance BandsLeg raises are a great way to target the lower abdominal muscles. To perform this exercise, lie on your back with your legs straight out in front of you. Place your hands under your glutes and lift your legs straight up until they are perpendicular to the floor. Slowly lower your legs back down and repeat for desired reps. You can make this exercise more challenging by adding weights to your ankles.
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The Russian twist is an excellent exercise for working the oblique muscles as well as the rectus abdominis. To perform this exercise, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and raise your feet off the floor. Clasp your hands together and twist your torso from side to side. Make sure you don’t rotate your hips and keep your abs tight throughout the exercise. Repeat for desired reps.
Mountain climbers are a great full-body exercise that targets the core as well as the arms and legs. To perform mountain climbers, start in a pushup position. Bring one knee up towards your chest, then switch legs and bring the other knee up. Continue alternating legs and pushing your hips up and down as you move. Keep your core tight throughout the exercise and try to maintain a steady rhythm.
Bicycle crunches are an advanced version of regular crunches that target both the upper and lower abs. To perform this exercise, lie on your back with your hands behind your head. Bring your knees up towards your chest and lift your shoulder blades off the floor. Rotate your torso and touch your left elbow to your right knee, then switch and touch your right elbow to your left knee. Continue alternating sides and keep your abs tight throughout the exercise.
V-ups are another great exercise for targeting the core. To perform this exercise, lie on your back with your arms and legs extended. Simultaneously lift your arms and legs up off the floor and reach your fingertips towards your toes. Hold for a second and then lower your arms and legs back down. Repeat for desired reps.
These are just some of the most effective ab exercises for building muscle. Remember to always listen to your body and take breaks when needed. With a consistent workout routine and a healthy diet, you can strengthen your core and tone your abs in no time.
