The Best Exercises to Get Ripped Abs Fast
After losing weight, getting ripped abs fast is the most common reason why men sign up for a gym membership. It’s also a principal reason for women too. To train that or any other part of the body, you only need drive and determination. It’s possible to get ripped abs fast, but it won’t happen miraculously.
Reasons for training your abs
Beyond appearance, getting rid of the fat that’s between your belly and abdominal muscles is very important for your health. Below are some of the benefits of regularly doing exercises that target your torso:
- Your abs stabilize your body.
- They protect your back and improve your posture.
- They reduce the risks of developing cardiovascular disease and metabolic disorders.
- Your abdominal muscles are a shield for your internal organs.
Your body: a whole unit
Remember that the human body works in a comprehensive way. Any exercise routine that works and develops only one area, is doomed to failure.
Therefore, if your goal is to get ripped abs fast, you can’t just do crunches and planks. You should include everything–from your legs to your shoulders–if you want to see and enjoy results.
Before starting any routine, you should first warm-up. This involves doing appropriate exercises to avoid injuring yourself. A good idea would be to jog, bike, or stretch for 20 minutes.
Three exercises to get ripped abs fast and at home
You can also do an exercise routine at home to get ripped abs. The following are three exercises that we highly recommend:
This is the quintessential exercise, the best known and most used. They’re great for strengthening the rectus and transverse abdominals, as well as the internal and external obliques.
There are many variations of crunches, depending on a person’s goals or fitness level. To do the “classic” version, lie on your back, preferably on a rug or on a thick blanket and not directly on the floor.
Your knees should be bent, forming an equilateral triangle with the floor. Place your hands on your shoulders, with your arms crossed over your chest. Next, gradually lift your head, shoulder blades, and torso until you are contracting your abs.
The soles of your feet should stay planted on the ground. Return to the starting position and do as many repetitions as you can, in one minute. Rest for 30 seconds and repeat the whole process two or three times.
Squats are another “classic” exercise with many versions. In addition to strengthening your pelvic floor, they also get your legs and glutes in on the action.
The following variation is great for getting ripped abs fast. First, get in front of a bench; your back should be facing it. Take one step forward with your left foot. Once you’ve found your balance, lift your right foot until it’s on the bench and bend your knee, until it nearly touches the ground.
Afterwards, return to the starting position, starting with your right foot. Immediately repeat the exercise, but this time, step forward with your right foot and place your left one behind you.
Do 20 repetitions (10 on each side). Rest for 30 seconds and repeat the whole exercise three more times. Optionally, you can hold small dumbbells in each hand, keeping them chest height.
This (seemingly) easy exercise strengthens your inner abdominal muscles while toning the muscles in your back. First, get face down on the floor with your hands facing down and extended in front of your head. Your legs should be completely straight, pointing back.
Squeeze your glutes while lifting your legs (without bending them) and the upper part of your torso. Your abs are the only part of your body that should stay planted on the floor.
To make the exercise even more effective, hold it for two seconds and rest for two seconds. Do 30 repetitions in one minute.
You won’t see results unless you’re following a balanced diet
It should include foods from every food group, that are low in sugars and saturated fats. Eating very little and starving yourself is very counterproductive.It might interest you...