Are you one of those who’s always wanted ‘six-pack abs’? We know, the hype for athletic bodies and the best abs workouts is clearly reflected in the marketing and media industry these days. Be it men or women, having ‘chiseled abs’ is a dream come true for many. If you’ve decided to achieve it, we’re going to guide you along with verified scientific explanations and diets.
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Things to know before your Best Abs Workout:
Body fat percentage
Body fat percentage plays a very important role in determining whether or not you can have visible abs. Also, it depends on your genetics and your body type. In other words, which part of your body you’re more likely to accumulate fat.
However, the general standard is that you need to narrow it down to 14-20 percent for women. Whereas for men, it happens to be 6 to 13 percent.
Therefore, you need to cut down both the layers of fat to reveal your abs, i.e. Subcutaneous and Visceral Fat. This is only possible if you keep your body in Caloric Deficit.
What is Caloric Deficit?
A caloric deficit is defined as a state of your body when you consume/eat less amount of calories than the amount you burn. There is a certain amount of calories your body needs to meet your daily calorie maintenance. It is calculated via your height and body weight. Thus, consuming calories below your Daily Calorie maintenance is equal to staying on Caloric Deficit.
There are various ways to track your calorie such as by using apps like MyFitnessPal.You can also track manually through kitchen digital scale and a simple calculation is done online. When you consume fewer calories, your body will use the Stored Fat as a source of energy.
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Role of workout
This is where the importance of a workout comes in. Your body burns calories even while you’re in rest mode. Yet, it fastens up the process when you work out as it consumes more energy. Hence, we suggest a combination of HIIT/Cardio exercise and resistance training per week for this particular purpose.
Additionally, to grow your abs and pop it further out, you need to go for Progressive Overload. It simply means, increases the resistance as you progress in weeks while you train them through weights. For instance, in terms of bodyweight exercise, you may increase the Reps per Set. For equipment-based workouts, the scales of weights need to increase.
Related articles: Workout Essentials: Train Like A Pro to Reach That Fitness Goal.
How often should you train abs?
Abs are the only muscles in your body that can be trained every day. These muscles belong to small muscle groups as compared to big muscles such as backs and glutes. Likewise, it recovers quickly so requires fewer rest periods.
However, it’s not compulsory. You can train them a minimum of 3-4 days a week.
Diet Suggestions
Someone said, “Abs are made in the kitchen” and we can’t agree more. Diet plays almost 60% role in giving you the kind of abs you wish for. When we tell you to stay on Caloric deficit, we don’t mean that you should starve yourself to death. It means, you should limit your calorie intake but at the same time keep your stomach full for a longer period of time.
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High volume food
- Consume healthy foods high in volume to sustain your hunger. That is to say, food with low calories and is rich in fiber. You can look up foods high in fiber on the internet and you’ll receive gazillion options. To name a few Apples, Oats, Brown Rice, Leafy Green Veggies etc.
Macros
- Track your macros. Macros are your PCFs- Protein, Carbohydrate and Fat. Each has a different set of Calorie content.
- To burn down your body fat and build muscles you need to consume Protein more. That doesn’t mean neglect your Cs(Carbs) and Fs(Healthy Fat). Your Cs are important to give you energy for workouts and Fs for good overall health.
Protein sources
- Protein sources are Chicken Breasts, Read Meat, Egg whites, Fish, Milk, Curd/Yogurt. For Vegans, there are soya-rich sources, plant-based milk and yogurts, beans and pulses etc. Moreover, you can also take protein supplements. Protein is important for muscle building, as the more muscle you build, the greater amount of fat is burned.
6 Best Abs Workout
Finally, let’s talk about the main and the best abs workout you landed on this page for. You’ve been patient enough. Now, let’s dive into it. Shall we?
The best part is, you don’t need any equipment for this workout. You only need an exercise mat. That’s all.
- Reverse Crunches
Reverse crunches directly target the ‘rectus abdominous. They are the pair of muscles that run vertically on each side of the abdomen. Yes, the Six Pack abs that we are crazy about. *winks*
Step 1: Lay down on your back with your face facing the ceiling.
Step 2: Tuck your hands right below your butt on each side with your palms facing the ground.
Step 3: Lift your legs up in the air with a slight bend on your knees.
Step 4: Lift your head slightly with your chin tucked in.
Step 5: Lift the entire lower half of your body along with your legs. Swing it towards the direction of your face. In doing so, your toes should be facing the ceiling. Also, your knees should come as close to your face as possible. Go back and forth.
Note:
- Place the entire body weight on the hands that were tucked as discussed in Step 2.
- For maximum benefit, try to keep your head up with your chin tucked in the entire time.
- Your toes should not touch the ground during the entire workout.
Do this for 12 reps, 2 sets with 10 seconds rest in between.
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- Scissors
Scissors give the best lower ab burn. You’re going to have a classic love-hate relationship with it. What you need to do is-
Step 1: Lay down on your back with your face facing the ceiling.
Step 2: Tuck your hands with your palms facing the ground on either side of your butt. Thereafter, stretch your legs straight with your toes pointed forward.
Step 3: Slightly curve your lower back and lift both legs. The legs will be stretched the whole time with your toes pointed forward. Try not to bend the knees.
Step 4: Now imagine your legs are the blades of a scissor. Move them in a horizontal direction with one leg overlapping the other in a criss-cross motion.
Note:
Do not let your legs touch the ground during the entire workout.
Do this for 20 seconds, twice with 10 seconds rest in between
Related articles: Best Treadmills in UAE for Home Workouts.
- V-ups
As the name suggests, during V-ups you need to make a V-like formation with your body. Confused? We’ll guide you on how.
Step 1: Lay down on your back with your face facing the ceiling.
Step 2: Stretch your arms and legs to the fullest. Try to keep your toes pointed forward.
Step 3: Try to lift both your upper body and lower as well with only your butt on the ground. While doing so, try to swing and touch your ankles if not your feet with your hands. Go back and forth.
Note:
Try to decrease the momentum of your swing and go as slow as possible(Not too slow) to increase the resistance.
Do this for 12 reps, 2 sets with 10 seconds rest in between.
- High Crunches
Step 1: Lay down on your back with your face facing the ceiling
Step 2: Lift both your arms and legs in the air letting only your butt sit on the ground. There should be a slight bend on your knees with your toes pointed. This will intensify the stretch.
Step 3: Lift your upper body with your arms still up as if you’re trying to touch the ceiling. Go back and forth.
Note:
Your legs will be up in the air the whole time.
Do this for 12 reps, 2 sets with 10 seconds rest in between.
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- Longarm Crunches:
It is somewhat similar to the high crunches but in Longarm crunches your feet will be on the ground.
Step 1: Lay down on your back with your face facing the ceiling
Step 2: Fold both your hands and give them a full stretch. Keep both your feet on the ground slightly apart from each other and bend your knees.
Step 3: Swing your folded arms in full motion while you’re down on the floor. Lift and swing them along with your upper body as if you’re trying to touch the ceiling. Go back and forth.
Note:
Keep your lower back slightly curved. There should be a small gap between your lower back and the ground.
Do this for 12 reps, 2 sets with 10 seconds rest in between.
- Forearm Plank
Plank can be a great way to wrap up your abs or core workout. Although plank is a full-body workout, it does wonders for your core or abdomen muscles. There are many variations of a plank. Nevertheless, we will suggest to you the one that is preferred the most. Get your exercise mat ready.
Firstly, lay down on your abdomen with your face facing the floor.
Secondly, place your forearm on the ground with your elbow bent at a 90-degree angle. Make a fist or join your palm and lock your fingers for better stability.
Thirdly, use your toe to support your lower body and place your entire body weight on it.
Fourthly, lift your hips/butt in the air with your legs fully stretched. There should be no bend of your knees.
Finally, your forearms, fist, and your toes will be the only part of your body in contact with the ground. Align your head, neck, hips, and legs in a straight line.
Note:
Make sure to contract your ab muscle and your tailbone tucked in towards your stomach during the entire workout. You will notice the shaking or trembling of your body. This is completely normal and your body’s reflex of combatting the resistance.
Hold this position for as long as it is possible for you. However, you can start with 20-30 seconds if you’re a beginner and increase the time length as you progress.
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As said earlier, the best ab workouts are not enough for visibly toned abs. You need to give it a holistic approach with the right combination of diet, exercise, and mindset. Moreover, it’s absurd to sign up for 2 weeks challenge. It will consume all the willpower with added frustration. It will burn you out mentally doing more harm than good. Instead, be consistent and make use of all the information and tips provided in the article above. Do this and we assure you that you shall achieve your end goal slowly and steadily. Remember, consistency is the key. Eat healthily. Stay Fit.
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Related Article: A Simple Guide on Keeping up With Your New Year Resolutions.
Myths about abs:
Good things take time, so do your toned abs. You must have seen advertisements about fitness -programs claiming to give you abs in a week or two if you do a certain number of workouts. Well, you’re not going to like what you’re going to hear, but let me tell you. These click baits based solely on Best Abs Workout are not going to work in the real world. Scientifically speaking, you can’t spot reduce belly fat. As a matter of fact, you cannot spot reduce fat from any part of your body. So get at it and keep going. Happy working out!
