If you are looking for the best Ab workouts, then undoubtedly, washboard flat abs and a strong core are what you are dreaming of. A completely toned midsection with zero percent fat has created quite an appeal, especially for the opposite gender. But that’s not the only reason people go for it. Most men aim for strive to achieve washboard flat abs from a healthy, professional and athletic point of view as well.
Whatever the reason, having a tight central core will give you the strength to lift massive weight while keeping your organs healthy. However, having a washboard flat abdominal is something that really needs to be worked for. So, gentleman, put on your gym shorts; let’s get started with the best ab exercises that will give you your dream abs!
1. Kettlebell swings
If you take a look at a kettlebell, it’s a small piece of equipment that will do your body wonders. This is why we’ve chosen a kettlebell swing as our favorite piece of equipment to get those ripped abs. Most elite athletes have endorsed the kettlebell swings, saying that they saw noticeable shifts in body fat composition, strength capacity and six pack definition; far above what can be attained through normal crunch exercises.
Let’s take a closer look at how this will impact your body…
- Due to its small size, you can conduct better rotation and swinging motions. These motions will make several of your compound muscles work in an integrated manner to control each swing.
- While these muscles are swinging, your abdominal is recruited by them to use the strength from your central core. This means you’re working that ab muscle as well.
- The compact yet heavy Kettlebell will help your body build up strength to throw heavy weights around.
- Kettlebell swings can be categorized as an HIIT (high intensity interval training), due to its ability to work all areas of the back in a workout. This assists tremendously in burning fat and developing cardiovascular health.
So how can we make this work for you? Try this out:
- 60 second shuttles of kettlebell swings at your most intense pace
- 60 second rest
- Repeat 10 times
Over time, either increase weight or carry out longer shuttles with less breaks.
2. Ab wheel rollouts
This exercise is aimed to get your core tight. Using your upper body strength, the ab wheel will define that abs by making your obliques really work for it. If this is the first time you’re using an ab wheel, remember, slow and steady wins the race. The idea is to work those muscles slowly. Know your limits.
Now, let’s get rolling…
- Sit in a kneeling position, using a yoga mat under your knees for protection.
- Position your knees a little wide, with your toes resting on the floor.
- Place the ab wheel directly in line with your shoulders. Make sure your posture is tight; don’t sag. You may hurt your back during the exercise.
- Roll out the wheel in front of your body as far as you can comfortably. Use your abs, and no other part of your body, to draw the wheel back in.
- Use the handle to maneuver the grip to the left and right by placing pressure downwards. The position of alternating between forward, left and right will exercise your obliques, and shape them up as well.
It’s important to know that because of its intensity, this workout can be difficult for people with weak lower back. For those of you who love this, continue for a month and see results.
3. Flutter kicks
If you’re looking for a workout that will push your limits, Flutter kicks is the way to go!
This workout not only targets your abdominal muscles but will target your back muscles as well. There’s no set number of reps for this workout. The idea is to see how far you can go right up to the point of fatigue. Continue challenging yourself to increase the length at which you do the flutter kicks or the number of kicks you get in within a preset duration.
Let the ab fitness boot camp begin…
- Lie on the floor with your legs extended out straight.
- Place your arms either on the side of your body or under your buttocks. By doing the latter, you position your hips and pelvis up just a little bit which helps keeps your feet elevated. It also takes strain off of your lower back. For extra elevation, try making fists.
- Contract your midsection and keep it tight throughout the course of the exercise.
- Raise your legs off the ground to a point where they are approximately 8″ from the ground, and lift your head and shoulder just a bit too.
- Begin by raising one leg up to about 18-20″ while lowering the other leg slightly. Continue alternating for AS LONG AS YOU CAN.
- If you need to take a break during this exercise, pull your knees to your chest, in a fetal position, and maintain that. When ready, extend your legs and begin again.
While you’re flutter-kicking, just remember, it will hurt. So stay focus and prepare yourself.
The plank position is somewhat like a pushup, only slower and a lot harder. Most people find it difficult to believe that this workout can actually contribute to those ripped abs that they desire. Well, guess what, you won’t believe it until you don’t try it. Turns out, it’s a little harder than it lets you on to believe.
- Lie face down on mat in a pushup position, palms flat on the floor.
- Bend your elbows in a 90 degree angle and rest your forearm on the floor.
- Push off the floor, rising up onto toes, and keep your back flat, in a straight line from head to heels.
- Contract your abdominals.
- Hold for 1-2 minutes.
- Lower and repeat for 3-5 reps.
The position that your body is in during a plank exercise helps make your lower back stronger, developing your core, shoulder, and arms.
5. The Bicycle Maneuver
With the name derived simply from the motion style, the Bicycle Maneuver is rated as one of the most effective method of workout for a six pack. By the rotation and compression, this exercise incorporates the best bits of exercises so that your obliques are worked and your muscles are strengthened.
So let’s see how you can use the Bicycle Maneuver effectively to carve your abs and define those packs:
- Lie flat on the floor with your lower back pressed against the floor.
- Place your hands behind your head and ears. Refrain from interlocking your fingers, as you may end up pulling your head upward during the exercise.
- Raise your shoulder blades using the abdominal muscles.
- Next, elevate your knees so that your knees are bent. Now begin pedalling your legs like you’re riding a bicycle.
- Raise your shoulders off the mat using your abdominal muscles and rotate to touch your LEFT knee with your RIGHT elbow. Continue to keep your abdomen tucked in throughout the course of the pedaling.
- Switch legs and rotate in the opposite direction to touch your RIGHT knee with your LEFT elbow
- Continue breathing levelly.
- Pedal until you feel weary.
In truth, the T-Stabilization is a less intense workout plan that the ones previously mentioned. However, this method will help strengthen your back and define your abs.
Let’s get you started:
- Assume a push-up position.
- Now, lift your arm, straight, perpendicular to the floor with your palm flat on the floor
- Keep your body straight from shoulders to ankle. Tighten your core.
- Next, lift your right arm up as you rotate your body to the right. Rotate all the way until your arm is straight up and your left side is facing the ground. Your body will now look like a “T” on its side.
- Hold this position for some time.
- Reverse movements back to starting position. Repeat on opposite side.
You can spice up this exercise by using dumbbells or weighted vests to turn up the difficulty level.
7. Russian twists
For a relatively easy yet effective workout, you can’t go wrong with the Russian Twist! This exercise will target your obliques while at the same time strengthening your spine. Try this out with a dumbbell or medicine ball to add a little weight onto to the exercise routine.
Grab onto a dumbbell or any weight of your choice and let’s get started:
- Sit on the floor, with your knee making a 90 degree angle against the floor.
- Lean slightly back, keeping your spine completely straight. This is a challenge, since your body will automatically bend your back for comfort. But don’t allow it to curve.
- Keep your torso tight.
- Place your hands straight out in front of you with the weight in it.
- Now, slowly twist right, as far as you can go, and in reverse motion, twist left.
- Do about 10-16 reps.
Try this with added weight, and feel free to spice it up with some variations.
Get set with that Six-Pack
When you begin your fitness boot camp for a washboard abdominal, make sure you’re eating healthy as well. Getting those flat abs IS NOT easily accomplished; sustaining it is an even bigger challenge. So exercise regularly. Eat healthy. Exercise consistently. And get ready to hit the beach this summer with those coveted abs you’ve worked so hard to get!