Make Your Routine Challenging: A Week to Work the Abs
The abdomen is one of the most troublesome parts of the body for athletes. In this article, we’ll explain how to work the abs in one week with a complete abs routine. Try it! You won’t regret it.
Although some people seem to effortlessly achieve flat abs, most of us are not that fortunate. And so, we tend to accumulate fat in that area and have trouble toning up the abs. In either case, we can easily work the abs with adequate exercises and a controlled and balanced diet.
The only way to burn fat from the belly is by creating a calorie deficit. The healthiest way to do this is by exercising regularly. Additionally, you should also follow a balanced low-calorie diet.
Keep in mind that doing this doesn’t guarantee that you’ll lose abdominal fat. This will depend on your genetics, age, hormones, and other factors that may not be within your control.
However, know that it’s possible to have a good looking abdominal area by introducing certain exercises to your routine. Here we’ll suggest a weekly exercise routine to help you work on the abs as you should.
Exercises to work on the abs
1. Lateral abs
Lateral abs help work on balance while working on your obliques. To perform this exercise you must lay on the floor and tilt your body towards the right while supporting the right hand on the floor.
Hold your weight and extend your left leg slowly. However, remember that your left hand must be behind your head. Then, raise your left leg to hip height, while extending your left arm over the leg with the palm of your hand forward.
Lower back down to the initial position and repeat six to eight times. You can start with a series of 10 repetitions and then switch sides.
The second on the list of exercises to work on the abs is the plank. If you’re a beginner, start out by putting your hands on the floor. However, supporting your weight on your elbows and forearms is more productive for your abs.
Now, to start this exercise, put your forearms on the floor, then raise your knees off the floor. Do this in a way that you balance your weight only on your forearms and the tip of your toes. Meanwhile, make sure you tighten your abs and keep your body on a straight line.
Hold this position between 30 seconds and two minutes. Then, once you’ve mastered this, and you’re looking for a challenge, try doing this with the TRX equipment.
3. Russian twists
The famous Russian twists are the most effective way to tone the oblique muscles. Start out by sitting on the floor with a weight on your hands, and then raise your legs. Then, bend your knees and make sure your torso is straight and elevated, creating a V-shape with the legs.
The exercise, then, consists of moving the weight from one side to the other, ideally touching the floor. Do this between 30 seconds and one minute, then, rest for a couple of seconds and repeat.
4. Vertical Abs
Vertical abs, or V-ups, are great to work on the lower abs. To perform this exercise lay on the floor with your legs straight up, or slightly bent, point the heels toward the ceiling. For this, it helps to imagine that you’re holding something fragile with your feet, and you can’t let it tilt.
Then, raise your upper body until the hips are slightly separated. This is a simple but intense movement. Perform it slowly, complete 1 to 3 sets of 12 to 20 repetitions.
5. Cardio exercises to work on the abs
Cardio is one of the best ways to burn calories and consequently fat, thereby reducing the fat in your belly. It’s important to remember that your body adapts quickly to the intensity of your workouts.
Therefore, you need to constantly challenge yourself and increase the intensity of your workout.
Finally, remember that the most important part of this is that you don’t need any additional equipment to work on the abs. You can do these five exercises we’ve shown here with just your own body weight.It might interest you...