Get Well-Sculpted Abs with These Easy-to-Do Abs Exercises

By  , Expert Content
Jan 18, 2018
Quick Bites

  • Great abs are right next to impossible if you are not physically active and live an unhealthy lifestyle
  • Well-toned abs require a lot of hard work
  • Some abs exercises can be done at home

Great abs are right next to impossible with no physical activity and an unhealthy lifestyle. It includes a lot of hard work and diet control. If you are not up for high-intensity ab workouts and a strict diet routine, forget about having ripped abs. However, if you really wish to have those sculpted abs, here are some exercises that you must try.

Upper Ab Crunches

  • Lie down on your back with bent knees. 
  • Your hands must be stretched behind you. 
  • Keeping your lower back pressed into the floor; lift your shoulder blades off the floor curling your upper body towards your knee.
  • Contract your abs as hard as you can as you lift yourself up.
  • Now lower your back to the starting potion.

Reverse Crunches

  • Lie down on your back with knees bent and your feet a few inches off the floor.
  • You can either place your hands on your hips or behind your head.
  • Slowly contract the abdominal by rotating the pelvis up and bringing your knees towards your rib cage. Focus on letting your abs do the work.
  • Hold the position for 10 counts and then slowly lower your knees to the starting position.

Oblique Twists

  • Follow the upper ab crunches with diagonal tilts to the right and the left side targeting the oblique and transverse abdominis.
  • Lie down straight on the sports mat.
  • Rise from your shoulders and reach out to your left knee with your right hand.
  • Hold for 5 counts lowering yourself.
  • 3 sets of 10-16 repetitions must be enough. Change sides and repeat the exercise.

Dumbbell Squats

  • Stand with the feet shoulder-width apart, arms hanging down by the sides, holding a dumbbell in each hand.
  • Look straight ahead and keep the abdominals contracted. Arch the back slightly outwards while bending the knees and lowering the hips towards the floor.
  • Stop when the thighs reach horizontal, extend the knees and return to the standing position.

Note: Do not let the knees cross the toes in the sitting position. Keep looking straight and maintain a slight concave arch in the back. Never round the back.

Leg Extension

  • Sit on the leg extension machine and grasp the handles to stabilize the torso.
  • Bend the knees and place the ankles under the ankle pads.
  • Using the front thigh muscles, extend (straighten) the legs so that they are parallel to the floor.
  • Slowly return back to starting position.

Lying Leg Curls

  • Lie facing downwards on the leg curl machine holding the handles, legs straight and ankles fixed under the ankle pads.
  • Using the back thigh muscles, curl the legs trying to touch the hips with the heels.
  • Slowly uncurl.

Note: Keep the toes pointed away from the body.

Cable Back Kicks

  • Stand on one leg facing the cable machine and the other leg attached to the ankle strap of the low pulley
  • Keep the pelvis tilted forward and grasp the handle to stabilize the position
  • Extend the hip and pull the leg back and then slowly return to the starting position

Note: Hip extension is limited so do not try to go overboard. Do the movement slowly and in control.

Follow these methods and you shall be blessed with an amazing body.

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