If you are searching for your abs workout routine, the great news is that there is a huge variation of abs workouts that will allow you to attain your goal. Even if you are performing moves that directly focus on them, your abs’ location implies that they are worked hard by the compound exercises that affect both the lower and upper body. Along with that, your core is also the key to any exercise where you are required to keep your body stable like static holds.
In this article, we will be discussing the beginners abs workout, of both upper and lower abs. So let’s get started.
How To Do Each Abs Workout?
Each of these abs workouts that have been mentioned in this article is a mini-circuit at the end of your actual workout. The circuits are developed to work the highest number of muscle fibers as effectively and quickly as possible. The initial move of each circuit is the most difficult and then they start to get easier as there is an increase in the number of reps in every move.
1. Upper Abs Workout
The upper abs workout includes 4 exercises that need to be done in order. They are dumbbell crunch, tuck and crunch, modified V-sit, and crunch. These are ideal abs workouts at home for ladies as well. Let us have a look at these exercises in detail.
a. Dumbbell Crunch
To do this exercise, lie on your back holding a weight plate or dumbbell (an abs workout machine) across your chest in both hands. First, raise your torso and then lower it but ensure to maintain a tension throughout the process in your upper abs.
b. Tuck and Crunch
For tuck and crunch exercise lie down with your hand by the back of your head and your legs raised along with your knees bent at an angle of 90 degrees. At the same time raise your torso and bring your knees close to your chest. This is a leg workout. Throughout the process keep your fingers by your temples and start each repetition smoothly without any jerk.
c. Modified V-sit
Lay down with your legs raised above the floor and expand away from you to ensure that they are parallel with the floor, and your arms kept straight by your sides, held off the floor. Also keep your arms straight as you start to raise your torso and bring your legs in, bending at your knees, so that your chest encounters your knees at the top of the move. Then lower your legs under control.
Lay down on your back with bending your knees and ensuring that your feet are planted, and your arms crossed across your chest. Now raise your torso using your abs, then lower them. Your upper abs will already be close to fatigue but try to hold the top position of each rep for at least one second to make them work as hard as possible.
2. Lower Abs Workout
The lower abs workout also includes 4 exercises which are hanging leg raise, hanging knee raise twist, hanging knee raise, Garhammer raise. These are all abs workouts at gym. Let us see the procedure of doing these exercises.
a. Hanging Leg Raise
Fair warning, this difficult exercise sets the tone for what is going to be called a brutal workout that involves four different hanging exercises. Begin with a dead hang with your legs straight and your knees and ankles touching each other. Keep them together as you use the lower abs of yours to raise them, then lower back to the start under control.
b. Hanging Knee Raise Twist
Begin in a dead hang with your knees together and legs straight. Twist your body and bring your knees to one side, then return to the start position. Continue with alternating sides.
c. Hanging Knee Raise
This slightly easier exercise on the hanging leg raise still applies a lot of pressure on your lower abs. Begin in a dead hang and move your knees powerfully to ensure that more of the muscle fibers in the lower abs are activated. Lower back to the start under the control of your body to stop swinging.
d. Garhammer Raise
Begin with hanging from the bar but with your knees already taken to around your midsection, then lift them as high as possible. Lower back to the start under control, keeping your abs engaged throughout the process.
To do these abs workouts you will not necessarily need a gym. If you wish you can go but you can also do them at your home. These workouts include two sections: the upper and lower abs workout. Make sure you complete the whole process to get optimum results.