It is most important to perform ABS exercises, because it is our abdominal area and we need to train it and neet to build it strong.Here we see about the top three exercise for best ABS.
Many people don’t train their ABS and when they lift heavy so they can have to suffer from Narnia problem.Many people train their ABS but their all 6 packs are not visible.
So we need to train all the portion for better physique.
1. Hanging Leg Raise OR Hanging Knee Raise
Both of exercise is best exercise for your lower ABS. You already know that those people who workout their lower ABS are not developed. Many people have 4 packs but not 6 packs around the navel area, no visibility or they can’t develop their may be they don’t want or may be they don’t know.
So in this exercise will create stress on our lower abs area so you have to perform this exercise by according to your goal.
How to Do (Hanging Knee Raise)
- Hang from a pull-up bar or gymnastic rings
- Straight Your Body, using an overhand grip.
- Bend your knees and use your lower abs to raise your legs until your thighs are parallel with the ground.
- Lower under control.
- Aim for high-rep sets to fully fatigue the target muscles
- Slower you can perform each rep – under complete control – the better the results will be and the faster you’ll see them.
How to Do (Hanging Leg Raise)
- Stand in the frame with your arms resting on the arms of the chair. Grab on to the handles of the chair, if it has them.
- Check that your arm position is firm (you need to be able to lift your bodyweight from the floor).
- Inhale as you engage your abdominal muscles to prepare for the leg lift.
- Lift your legs by bending at the knees. Go no higher than your waist.
- With an engaged core, exhale as you lower your legs in a controlled movement until you’re back in the starting position.
- Aim for 8 to 10 raises before resting (one set). Work up to 3 sets of 10 raises.
2. Cable Crunches For Strong Abs
The cable crunch will define and strengthen your core at the same time since your abs are under constant tension throughout the entire movement. Similar to getting more defined arms, the tension from the weight is what makes the muscle pop. If your goal is defined to build solid abs, this is the move for you.
How to Do
- Attach a triceps rope handle to the pulley on the carriage of a cable station. The exact position will vary based on your height.
- Next, select the amount of resistance you want — 22.5 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.
- Grab the triceps rope handles and brace your core. You should feel a light stretch in your abs; if not, increase the weight. Make sure your weight is in your shins.
- Pull both handles with bent arms and perform a crunch. Your elbows should be parallel to your thighs.
- With control, return to the starting position. That completes one repetition.
- Repeat for three sets of 10 repetitions.
3. Planks for Strong Abs
The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable.
How to Do
- Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
- Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
- Hold this position for 10 seconds. Release to floor.
- Over time work up to 30, 45, or 60 seconds.