Do you really want the 6-pack abs that you see at TV series actors? It’s time to get off the couch and hit the gym. If you prefer to work out in the comfort of your home, there’s no problem. All you need for the following exercises is a simple abdominal bench.
It is important to add diversity to your abs training routine. Performing only one movement is the worst thing you can do. You abdomen doesn’t have only one muscle (the one with the 6-pack). You have oblique muscles too. So, let’s see how you can sharpen you abs correctly.
Decline Russian Twist
The name has probably scared you a bit and it should have. Russians don’t play around. They are tough. You should aim for a total of 20 reps. It doesn’t matter in how many sets you divide these 20 reps.
You will need a medicine ball, a weight plate or anything else you have around the house that has the approximate weight of a medicine ball. Anchor your feet properly at the top of the bench. Do a half sit-up to bring your lower back off the bench. Keep the ball in front of you and twist your trunk as far to the right as you can. Make sure to not bend your arms. Go back to the center and then twist your body to the left. This is one rep.
Secure your legs like before and lie down on the bench. Place your hands on either side of the head without lacing your fingers. Roll your shoulders in while you stabilize your lower back on the bench. Contract your abs and lift your shoulders and upper back for about 4 inches.
Keep your abdomen contracted for one second and then come down slowly again. During this entire time, your lower back should lift from the bench. When you roll back down, the movement is supposed to be controlled and slow. Using momentum does you no good. There are several variations of this exercise. You could perform on top of an exercise ball, on a flat bench or with weights.
You could replace this exercise with full decline sit-ups. You like back on the bench and you hold a weight behind your head. Make sure to tuck your chin toward your chest before starting the movement. Sit all the way up by contracting your abdominal muscles and then slowly go back to the initial position.
This exercise trains your upper and lower abdomen. The first thing to do it lay on your back keeping your arms and feet fully extended. Contract your core muscles to stabilize your body while you perform the V crunch.
Start with an upper crunch by rolling your shoulders up from the floor then continue with a lower crunch raising your lower back too. Only your glutes must stay in touch with the floor. Your arms will rise together with your upper body.
Lift your legs straight up so that your arms touch your toes. This movement should be done at the same time with the previous one. If you find it too difficult to keep your legs straight, you can bend them. If you have neck problems, place a pillow underneath your head for more support. Hold this position by squeezing your abs as much as you can for 1 second. Slowly return your body to the initial position without using momentum to reach the floor.
All these exercises can be daunting if you don’t use to work out. Therefore, start at a comfortable pace to avoid injuries. When you feel you can do more, crank up the pace and number of reps for maximum effects.