7 Good Abdominal Exercises To Build Your Core

Abdominal exercises

Let’s start by looking at why Abdominal Exercises are important.

Your abdominal muscles are part of your core muscles that help to hold you up and keep you doing everyday activities. They stabilize your pelvis and your spine. They help to stabilize your body when you twist and bend forward or from side to side. You use core muscles, including abs, in almost everything you do.

Strengthening your abs helps you build strength in other areas of your body, and helps you to maintain proper form when doing full-body movements like push-ups. Doing so will also help you to have better balance, and good posture, and do all the hobbies you love while avoiding injury.

The Abs Exercises below have been split into two groups basic and advanced.

Basic Abdominal Exercises

Basic strength in the stomach can be developed by following abdominal exercises. Started by aiming for 1-3 sets of 10 repetitions three times per week and gradually build up to 20-25 repetitions.

Static Contraction

Lying flat on your back bend your knees bent so your feet are flat on the floor.

Contract your stomach muscles and try to push the small of your back into the floor.

Hold for a count of 5 seconds remembering to breathe gently. Relax and repeat for the desired number of repetitions.

Keep your neck and face relaxed. Many people have a tendency to hold their breath during this exercise which can increase blood pressure.

Wrist Ups

1. Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.

2. Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position and repeat for the desired number of repetitions.

Imagine you have an apple under your chin. That’s about the distance your chin should stay away from your chest during the movement.

Oblique Crunches

Abdominal exercises such as these emphasize the internal and external oblique rather than the rectus abdominal and transverse abdominal

Lie flat on your back, knees bent at right angles and twisted to the left.

Place your fingertips on the side of your head just behind your ears.

Curl up just enough to lift both your shoulders off the floor a few inches.

Hold that position contracting your abs as forcefully as possible and breathe out.

Repeat for the desired number of reps before switching to the other side. 

Abs Exercises

Advanced Abdominal Exercises

Once you can comfortably perform the basic abdominal exercises above try the more advanced abdominal exercises. Again start by aiming for 2-3 sets of 10-12 repetitions and progress to 20-25 repetitions per set.

Double Crunches

1. Lie back onto the floor or bench with knees bent and hands behind the head. Keep elbows back and out of sight. The head should be in a neutral position with a space between the chin and chest.

2. Start position: Hands behind the head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise your shoulders off the floor or bench. During the crunch, also bring your knees towards your chest.

4. Return to the start position and repeat.

5. Remember to keep your head and back in a neutral position. Hyperextension or flexion of either may cause injury. 

Abs Exercises

Side Bridge

Start on your right side and press up with your right arm.

Form a bridge with your arm extended and hold for 10 seconds rather than performing 10 repetitions. Gradually build up to 30 seconds plus and repeat for 2-3 sets.

Abs Exercises

V-Ups

Start position: Lie back onto the floor or bench with knees bent and hands extended towards the ceiling. The head should be in a neutral position with a space between the chin and chest.

Leading with the chin and chest towards the ceiling, contract the abdomen and raise your shoulders off the floor or bench. Also, raise your legs up towards the ceiling and attempt to touch your hands to your feet.

Return to the start position and repeat.

Abs Exercises

Plank Superman

Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.

Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds and repeat for the desired number of repetitions.

Abs Exercises

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