‍♀Best Abs Exercises in 2020

Many people notice that the abdominal muscles are probably the most capricious: they work hard, the effect is almost invisible for a long time, and a lot of time and effort is spent on training. The editors of the site "I found" prepared a review of the best exercises for the abdominal press.

"Pumping" the press: general information

It is impossible to pump effectively the entire muscle group of the press because it is the only muscle group that does not adhere tightly to any of the bones, hanging in a suspended state on a kind of separate "attachments". However, you can still work it out.

The basis of all exercises for forming cubes on the stomach is simple twisting. It is on this basis that all the numerous training options for forming cubes are built. The minimum number of approaches is three, the optimal is four. The number of repetitions per set depends on the training option, but in any case, the usual 10-12 repetitions will be ineffective. The working number of repetitions for the abdominal press starts at 15, as the muscles get used to the load, it needs to be increased.

Most Effective Abs Exercises

Below is a set of the most effective options, which are also good for their versatility: they can be performed both in the gym and at home, if you have the necessary minimum of sports equipment: a horizontal bar and a gymnastic mat. But, if you can still do without a horizontal bar, then it is better to spend money on the rug, otherwise there is a risk of "squeezing" the skin in the tailbone area with a large number of repetitions.

Hanging leg raises

Trainers call it "fiery". For beginners, it is better to consider the option of raising the legs in support on the elbows in a special frame, since not everyone can perform it correctly in free hanging. Execution technique:

• The back is pressed against the back of the simulator, put your elbows on special supports;
• On exhalation, the bent knees rise at least to the level of the belt and "tighten" a little higher by the effort of the abdominal muscles and the forward thrust of the pelvis;
• A second delay at the top point and a smooth lowering of the legs while inhaling, not to parallel with the body, but to the formation of an obtuse angle. This will reduce the risk of spinal injury.

It can be done hanging on a horizontal bar - it is more difficult. You need to keep the body straight and not sway, so as not to create inertia of movement.

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You can relieve the load from your hands using special mounts. These can be horizontal bar hooks or Béres loops. Which of these sports accessories is best to buy depends on individual preference.

Important! You cannot "swing" your legs, pulling them far back at the lowest point and quickly throwing them up - this is a sure way to injure the spine, and there will be no effect from these swings.

"Book" from a lying position

The authorship of this version of twisting is attributed to Arnold Schwarzenegger, who received the title "Mr. Universe" four times in bodybuilders and bodybuilders competitions.Execution technique:

• Lie on a special rug or mat, stretch your arms and legs in one line;
• On exhalation, simultaneously tear off the legs and torso from the floor, trying to reach with the forehead to the knees;
• A second pause at the end point, slow return to the starting position;

Important! Keep your legs and arms straight. Here, too, inertial "swinging" of the limbs is not needed - all movements must be controlled, you need to pull your forehead to your knees not with your back or legs, but with the abdominal muscles.

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In the future, to increase the effectiveness of the exercise, you can use special weights for the arms and legs. You can get them at the sports store. According to buyers, there is no big difference between branded weights from the best manufacturers of sports equipment and budget counterparts. Both are made of a dense material that prevents the filler from spilling, have Velcro-clips and are equally convenient to use. The main difference: in the form and the presence or absence of a corporate logo.

Twisting from a prone position

At first, you can put your feet on a bench or chair, but keeping your shins in a free hang increases the effectiveness of the workout. Also performed on the rug:

• Lying, bend your legs at the knees, fixing so that the legs are parallel with the floor;
• On exhalation, the body rises forward, the forehead stretches to the knees;
• There is a second pause at the top point, the body gradually lowers, but does not lie on the floor, stopping a few centimeters - this increases efficiency.

Important! The back should be rounded, the hands are at the temples, and you cannot lock your hands behind your head.

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Plank

A static exercise for the abs and buttocks, simultaneously working out the muscle groups of the legs and back. Legs and body form a straight line, standing on the elbows and toes. This position must be held for at least 30 seconds, gradually bringing it to two minutes.

Important! The back should be straight, no bending or hunching over. The pelvis should not sag or rise, forming an obtuse angle between the legs and the body.

The picture below shows the wrong execution of the bar.

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Oblique twists

Performed while lying on the mat:

• The left leg is bent at the knee, the right arm is at the elbow, the left arm and right leg are extended;
• On exhalation, the left hand reaches towards the right leg, the body twists towards the right leg, on exhalation, it returns to its original position.

Important! These twists are performed as quickly as possible, while the movements should be strictly controlled. The swing arm and leg should be straight. For 1 approach, you need to perform at least 15 repetitions for each arm / leg.

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All these home exercises are suitable for both guys and girls, they work out all the abs.

The following is a rating of effective crunches performed in the gym using sports equipment with weights.

Twisting with a roller

The minimum number of repetitions is from 15. Option for beginners:

• Get on all fours, holding the roller handles, a meter from the wall. The wall here serves as a fixing point, preventing the roller from going further than necessary, in order to avoid back injury;
• On exhalation, roll the roller with straight arms to the wall, straightening your knees, while inhaling, return to the starting position.

An option for more experienced athletes: rolling the roller from the knees, but without a wall, the length of the roller is controlled by the body.

An option for professionals: rolling from straight legs from a standing position is the most traumatic option; it is suitable only for those who have good stretching, developed stabilizing muscles (responsible for body balance) and a strengthened spine. This option involves almost all muscle groups: abdomen, back, legs, chest, shoulders, arms.

Important! When performing twisting in any of the options, jerks are unacceptable - only smooth, controlled movement. The arms and back should be straightened, the arms should be hunched over and bend at the elbows, which means injury to the elbow and shoulder joints or the lumbar spine. For those who are not confident in their abilities, it is better to start rolling to the wall.

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The exercise can be incorporated into your home workout program if you purchase a video from a sports store. Main selection criteria:

• The wheel should turn freely in both directions, without jamming;
• The handles should be wide enough, not hollow, to support a lot of weight and to be comfortable to grip.

You can pay attention to inexpensive models made of the same materials and having the same functionality as branded counterparts from the best manufacturers of sports equipment. If the difference is only in design, is there any point in overpaying "for beauty"?

Weighted crunches in a crossover

It is good to alternate them with multi-repetitive drying workouts. Execution technique:

• Fasten a flexible double-sided triceps rope to the upper mount of the block (available in almost any gym);
• Take the projectile in both hands and kneel at a distance of 60-70 cm from the simulator - the distance is calculated individually so as not to hit your forehead against the blocks or racks of the simulator when tilting;
• Pull the projectile down so that the fists with the rope clamped in them are at the level of the temples;
• On exhalation, bend the body so that the forehead stops a few centimeters from the floor, on exhalation, return to its original position.

Important! The arms holding the projectile should be bent at the elbows, fists near the temples. The back should be rounded, you should not bend and turn your shoulders, so as not to injure the spine. The body should bend the abdominal muscles, the arms in this case are only weight holders that fix its position, no more. It is better to start with a small weight, calculating it so that you can do 15-20 repetitions without the risk of releasing a too heavy projectile from your hands, while the tension of the abdominal muscles should be felt. As soon as the weight becomes light, it needs to be increased by 5 kg.

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Incline Bench Crunches

Performed with a rounded back, hands at the temples. The legs are fixed with special rollers. Execution technique:

• Starting position: the body is lowered, but does not touch the bench, while exhaling - twisting to the knees, while inhaling - returning to the starting position.

Important! When returning to the starting position, you cannot fall with your back on the bench and push off from it, in order to twist, the body must be suspended all the time. The minimum number of repetitions is 15.

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Twisting in hyperextension

They work out the lateral muscles, strengthening them. The minimum number of repetitions is 20. Execution:

• Starting position: sideways, hip rests on one of the simulator cushions, hands behind the head.
• On exhalation - tilt to the side, on inhalation - return to the starting position.

Important! The back should be straight, the shoulders should be straight. Do not bend your back in the lower back, as this can be traumatic for the lumbar spine.

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Weighted machine crunches

They work out the rectus muscle and strengthen the back. It is performed while sitting or standing (depending on the type of simulator). The minimum number of repetitions starts from 20. Execution:

• Hands are fixed on special handles, the back is slightly bent;
• On exhalation - twisting downward, on inhalation - returning to the starting position.

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All of the listed twists are suitable for both men and women. If done correctly, they will make every abdominal muscle work.

It is enough to perform two abdominal exercises three times a week, alternating multi-repetitions with weight training.

Why doesn't it work

Starting a workout, many expect visible results almost a week after starting workouts. And, not seeing the long-awaited cubes, they quit training, being convinced of their inefficiency and that beautiful cubes on the stomach are the prerogative of exclusively professional athletes. However, things are not as hopeless as they seem. You need to pay attention to the following key points:

1. The minimum number of repetitions starts from 15. Rest time between repetitions should not exceed 1.5 minutes, ideally no more than 1 minute.
2. The alternation of multi-repetitive crunches and resistance training for a small number of repetitions, in order to exclude addiction to the same type of load. For the same purpose, the exercises themselves need to be changed from time to time.
3. Diet. You cannot deprive the body of calories, otherwise there will be no strength left for a quality workout. It is necessary to reduce the consumption of starchy foods, eat poultry instead of pork and beef, more vegetables and herbs, and drink from 1 to 1.5 liters of water per day (not including juices, tea and coffee). There should be at least an hour between the last meal and the start of your workout.
4. Execution technique. Top 3 common mistakes that almost everyone makes:

• Hands are locked behind the head - the cervical spine receives an unnecessary and dangerously extreme load, for which it is simply not designed. The hands should always be parallel to each other at the temples. This will increase the effectiveness of the exercise and reduce the risk of cervical injury.
• When twisting in the hang, the body is not tightened, the pelvis does not come off the back of the bars. Full-fledged twisting does not occur, we just swing our legs "idle". You need to tear off the pelvis from the back of the bars with the press, and not with the leg muscles.
• Movements should be controlled, there is no need to "swing" the upper body or legs. The vertebrae are deformed from this, crawling on top of each other and wearing out, and at this moment, you can pinch the vertebral nerve.

5. Lack of patience - this mostly applies to women who, not seeing the effect after 3-4 weeks of training, quit training. In women, testosterone levels are on average 10 times lower than in men, therefore, you will have to spend more time and effort to build a beautiful body. And, of course, you need to train regularly, and not from time to time.
6. Cardio load and exercises for other muscle groups. It is cardio loads that accelerate metabolism, and body fat burns faster. In addition, the whole body first loses weight and dries, and only the press can be trained last.

If you follow all the rules and exercise regularly, abs workout will be effective and safe. The main thing is not to stop halfway. Any muscle group lends itself to training if you work with it constantly. The cherished cubes are not the privilege of professionals, but the result of an integrated approach to training your body, in general, and the press, in particular.