5 exercise for Abs

If you really want to get your strongest, firmest abs you want to choose exercises that target all the muscles of
the core including the rectus abdominis (or the 'six pack'), obliques, transverse abdominis, and the lower back.

This workout includes all of the exercises that came out on top for firing up the most muscle fibers in your abs.
Do this workout 2-3 times a week for your best abs.

How To

 Warm up with 5 minutes of light cardio or do this workout after your regular cardio or strength workout.
 Option 1: Perform each exercise, one after the other in a circuit format, going through the circuit 1-3
times.
 Option 2: Perform 2-3 sets of each exercise, resting briefly between sets in a straight-set format.
 Perform this workout 3-4 non-consecutive days a week.

1. Bicycle Exercise

 Lie on the floor and lace your fingers behind your head, knees bent into the chest.
 Lift the shoulder blades off the floor and straighten the left leg out while simultaneously turning the
upper body, taking the left elbow towards the right knee.
 Switch sides, bringing the right elbow towards the left knee.
 Continue alternating sides in a 'pedaling' motion for 16 reps (1 rep is to the right and left).
 Make sure you don't pull on the neck. Try to make all the movement come from your core

 Muscles worked: Rectus abdominals, obliques, hip flexors

 Why it’s effective: This exercise is a combination of a crunch with the rotation of the opposite arm/leg,
which targets most of the abdominal area. You'll feel the burn on this one.
 Considerations: Putting the fingers behind the ears rather than hand behind the head will prevent you
from wrenching the neck, a common form mistake with this particular move.
2. Vertical Leg Crunch

o Lie on the floor and extend the legs straight up with knees crossed.
o Place your hands behind the head for support and contract the abs to lift the shoulder blades off the
floor, as though reaching your chest towards your feet.
o Lower and repeat for 16 reps.

 Muscles worked: Obliques, Rectus abdominals, hip flexors and lower back
 Why it’s effective: This exercise is just like a traditional crunch, but with your legs extended up into the
air, in line with the hips. Having the legs vertical focuses on the abs and helps in adding intensity to the
crunch.
 Considerations: Hamstrings and legs may tire before the abs. People with tight hamstrings or lower-
back pain may want to avoid this exercise.

3. Reverse Crunch

 Lie on the floor and place hands on the floor or behind the head.
 Lift the knees, bending them to 90-degrees.
 Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
 This is a small movement, only lifting the hips just a few inches off the floor.
 Lower and repeat for 16 reps.

  Muscles worked: Obliques, Rectus abdominals, hip flexors

  Why it's effective: Traditional crunches cause spinal compression, which is a no-no for people with
low back issues. The reverse crunch is the opposite of this, targeting the abs in a safer fashion.
  Considerations: If you’re having to bend your head backwards while performing this, put a towel or
foam block underneath your head to keep your back straight.
4. Crunch With Heel Push

 Lie on your back with the knees bent and the hands gently cradling the head.
 Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor.
 At the top of the crunch, press your heels into the floor while pressing your back against the mat and
slightly raising the glutes off the floor.
 Lower and repeat for 16 reps

 Muscles worked: Obliques, Rectus abdominals, hip flexors, lower back

 Why it’s effective: Similar to the crunches with vertical legs mentioned above, with this move you
slightly lift your hips off the ground and your feet toward the ceiling as you crunch up. The additional
movement of pushing the heels toward the ceiling causes more of an intense contraction in the
abdominal muscles.
 Considerations: See reverse and vertical leg crunch.

5. Plank on Elbows and Toes

 Place forearms on the floor and press up into a flat-back position on the toes, keeping the hips down so
that the body is in a straight line from head to heels.
 If you can't keep the hips down, come down to the knees for a modification.
 Hold for 30-60 seconds, lower and repeat for 3-5 reps
  Muscles worked: Everything, from head to toe
  Why it’s effective: The plank is more of a total body exercise, which is why it ranks so low on this
list. The plank and its numerous variations help the body to be strong and stable. They are difficult for a
reason.
  Considerations: These should form the majority of your core routine.
5 exercise for Chest

1. Pushups

Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight
exercise, good for burning out your chest.

Exercise details

 Target muscle: Sternal (lower) Pectoralis Major

 Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
 Mechanics: Compound
 Force: Push

Starting position

1. Get on all fours with your arms positioned a little wider than shoulder width.
2. Extend your feet backward and straighten your body.

Execution

1. Keeping your body straight and elbows slightly tucked in, exhale as you lower your chest to the floor by
bending your elbows.
2. Inhale as you reverse the motion and push your body back up to the starting position.
3. Repeat.
2. Archer Pushup

Exercise details

 Target muscle: Triceps Brachii

 Synergists: Pectoralis Major, Anterior Deltoid
 Mechanics: Compound
 Force: Push

Starting position

1. Assume a pushup position with your left hand directly under your shoulde.
2. Fully extend your right arm straight out to your side and place your hand on a medicine ball or low step.
3. Extend your feet backward and straighten your body.

Execution

1. Bend your left elbow to slowly lower your chest down to the floor, making sure to keep the brunt of
your bodyweight on your left hand.
2. Once your chest is just above the floor, push yourself back up. Do all your reps on one side, and then
switch sides.
3. Exhale as you push your body back up to the starting position.
4. Repeat.
3. Plyometric Pushup

Exercise details

 Target muscle: Triceps Brachii

 Synergists: Pectoralis Major, Anterior Deltoid
 Mechanics: Compound
 Force: Push

Starting position

 Get into a pushup position,

 Your hands just outside your chest
 your feet shoulder-width apart, and your body forming a straight line from head to heels.

Execution

 Your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line
from head to heels. Brace your core.
 Lower your chest to the floor and then press up explosively so your hands come off the floor
4. Close-grip push-up

Exercise details

 Target muscle: Triceps Brachii

 Synergists: Pectoralis Major, Anterior Deltoid
 Mechanics: Compound
 Force: Push

Starting position

4. Get on all fours with your hands positioned either directly under your shoulders or closer together.
5. Extend your feet backward and straighten your body.

Execution

5. Keeping your body straight and your elbows tucked in, inhale as you lower your chest onto your hands.
6. Exhale as you push your body back up to the starting position.
7. Repeat.
5. DECLINE PUSH-UPS

The decline push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a
higher level than your hands. The higher your bench/chair/box/ball is the more difficult and intense the movement gets,
and consequentially you get better results.

Exercise details

 Target muscle: Clavicular (Upper) Pectoralis Major

 Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii
 Mechanics: Compound
 Force: Push

Starting position

1. Get down on your hands and knees, with a stability ball behind you. Your hands should be positioned
slightly wider than shoulder width.
2. Extend your feet backward, place them on the stability ball, and straighten your body.

Execution

1. Keeping your body straight and your elbows tucked in a little, inhale as you lower your chest to the floor
by flexing your elbows.
2. Exhale as you push yourself back up to the starting position.
3. Repeat.
REFERENCES

https://www.verywell.com/dynamic-abs-unique-and-challenging-moves-for-your-core-1230727

http://www.sparkpeople.com/resource/fitness_articles.asp?id=191

https://www.verywell.com/beginner-upper-body-workout-get-started-on-your-upper-body-1231520

http://weighttraining.guide/exercises/stability-ball-decline-push-up/