Exercise Abdominal Muscles With 6 Basic Exercises

If you train and strengthen your abdominal muscles correctly, you can avoid overloading your back and avoid injuries.

As you may know, strong abs burn more fat than almost any other area of ​​the body. Although the burn depends on the individual’s metabolism, the stomach is often a problem area for people who want to lose weight. Therefore train your abdominal muscles and get more toned muscles, as well as endurance and protection against injuries to your extremities and lower back.

While some people like to go to the gym, there are also simple workouts you can do at home if you don’t have the time or money to go to the gym.

Interested? Let’s start with the training!

Crunches or abdominal press

Crunches are a basic exercise to train the lower and upper abs and tone the abdomen.

How to do it

• Lie on your back on an exercise mat.
• Bend your knees and cross your hands over your chest.
• Pull your stomach in, then lift your torso, pressing your back to the mat.
• Lie back on the mat and do 12 to 15 repetitions.
• Do this exercise 3 to 4 times.

Planks or forearm supports for strong abs

Planks strengthen your abs and virtually any major muscle group. You need some perseverance, but practice makes perfect !

How to do it

• Lie face down on the mat, then prop yourself up on your forearms and toes.
• Make sure your back is straight and tighten your stomach tightly for 30 seconds.
• Rest for a minute and do 4 reps.

Mountain climbers or mountaineers

Mountain climbers strengthen the transverse abdominal muscle and the rectus abdominis muscle. It is a cardiovascular exercise that helps burn fat.

How to do it

• Lie face down on the mat and support yourself with your forearms (or hands) and toes.

• Bring your knees up to your chest as quickly as possible.
• Keep your abs tense and do 3 sets of 10 repetitions per knee.

Side planks for strong abdominal muscles

Side planks require a lot of balance and focus. It’s a classic twist on traditional planks that increases the level of difficulty . It works the thighs and lower back.

How to do it

• Lie on your side on the mat and support yourself on your forearms and the side of your feet.
• Then put the other arm close to your body or, if you have more stamina, raise it to the ceiling.
• Contract your abs to maintain balance and lift your body for 20 seconds.
• Rest for a minute and do 3 repetitions per side.

V-crunches or V-abdominal presses for strong abdominal muscles

V-crunches are great for strengthening your abs , especially the lower abs. This is a perfect complement to the other exercises for toning your muscles.

How to do it

• Lie on your back with your arms by your sides and your legs straight.
• Draw in your stomach and bend your knees so your legs and hips form a 45-degree angle.
• Then lift your upper body to create a V.
• Slowly return to the starting position and do 3 sets of 12 repetitions.

Leg raises or leg raises for strong abs

Raise your legs up towards the ceiling to work your abs. Raising the legs works the rectus abdominis muscle and the obliques.

How to do it

• Lie on your back on the exercise mat, arms at your sides and legs straight.
• From this position, raise your legs towards the ceiling until your knees are almost completely straight.
• Tighten your stomach to hold this position and try to lift your hips off the floor.
• Slowly return to the starting position. Try not to let your legs fall down quickly.
• Do 3 sets of 10 repetitions.

Please remember that if you want to see results, you must do these exercises consistently. There is no point in giving it your all a few times and then quitting. Additionally, take a look at your eating habits and make sure that your diet also supports your goal.