14 Surprisingly Effective ab Eexercises
When it comes to ab exercises, crunches seem like the most obvious routine. As studies have shown, however, this popular workout is not very effective since it doesn’t engage all of your major muscles.
Athlete Evan Betts has invented a training program that is going to completely change the way you work your abs. Here, we’ll speak about it in a bit more detail.
How to perform: It’s best to pick two or three of the exercises below and perform each move for about 1 minute. The rest time between sets should be 20 seconds. When all three exercises are done, rest for one minute and repeat for a total of three, or if you have enough energy, four rounds.
Body weight exercises
- High knees
Stand with your feet shoulder-width apart. Keep arms fixed (or let them move to help you perform the exercise). Jog in place, lifting knees as high as possible in front of you. And don’t forget to keep your lower abs tight. The exercise should be done at near maximum intensity.
Stand straight with your feet wide apart and both arms bent at the elbow at a 90-degree angle. Keep your knees a little bent as well. Jump up so that your knees tap your palms. Land on your toes, keeping your knees a little bent.
- Walking plank
Start in the high plank position. Lower your right arm down to your forearm then bring your left arm down as well to move to the elbow plank position. Return to the original position by pushing up and extending your left arm first and then your right arm. Repeat for 30 seconds and then change your starting arm.
- Plank jump
Start in the high plank position. Jump into a position with your legs spread wide and then return into starting pose. Try to land softly on your toes. Please note: you need to keep your arms straight.
- Walking hand plank
Start in the high plank position. Slowly move your hands forward with your body stretched out as much as possible. When you reach the farthest point, pause for a moment and then slowly return to the starting position.
- Bird-dog plank
Start in the high plank position. Keep you abs tight, lift your right arm and left leg out until they are parallel to the floor. Return to the starting position. Repeat, alternating sides.
Start on your feet and hands. Tighten your abs and shift your weight to the right. Bring your left arm and leg up and turn your torso until your chest faces the ceiling. Lift your right arm and left hand. Bend so that your right hand reaches toward the toes of your left leg. Return to the starting position. Repeat, alternating sides.
- Spiderman push ups
Start in the high plank position. Tighten your abs and bend your arms, trying to reach your right elbow to your right knee and get your thigh parallel to the floor. Return to the starting position and repeat, alternating sides.
- Body saw
For this exercise you will need a small towel or something like that to glide on the floor. Start in the elbow plank position with your toes on a towel. Tighten your abs and move your body forward, bringing your shoulders beyond the elbow level. Then rock your body back as far as it will go.
- Dragon flag
Find something you can hold onto, like a chair or closed door. Lie on your back, knees bent. Tighten your abs and shift your weight onto your shoulders, raising the legs straight up towards the ceiling. Slowly lower the legs (but not touching the floor) and repeat the exercise. Do not turn your head to the side.
Exercises using weights
- Single arm farmer’s walk
This bears little resemblance to your average walk in the park. Pick up something heavy; you can use dumbbells, barbells or even a bag with something heavy in it. Stand with your legs wide apart, keeping your back straight and abdomen tight. Walk for 30 seconds with a weight in your right hand. Then switch the weight to the opposite hand and repeat.
- Medicine ball exercise
Hold a medicine ball in both hands at chest level (you can replace a medicine ball with a dumbbell or kettle bell). Make a big circle around your upper body. Repeat this movement for 30 seconds in one direction, and then 30 seconds in the other.
- Resistance band exercise
Take a medium resistance band. Hold a band attached to an anchor point with your left hand. Keep your arms wide apart. Tighten your abs and pull the band to the right side of the body. Slowly return to the starting position. Perform 15-20 repetitions and do the exercise with the other hand.
- Dumbbell exercise
Start in the high plank position. Hold the dumbbell in your right hand. Bring the dumbbell up. Keep your abs tight and your spine completely straight while doing this move. Repeat for 30 seconds with the right arm before switching to your left.