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- Best Abs Workout Routine - Get Ripped 6-Pack Abs [30 Days Challenge]
Is this 30-day abs workout the best abs workout routine? Take up the challenge and find out for yourself! Scroll down for the challenge! Disclaimer: This 30-day challenge is not a promise for results or abs, it is simply a way to make training abs more fun! It's not possible to spot reduce fat in a specific location of your body. These workouts and programs are just a guide trying to help you succeed in getting your best abs. Train hard, train safely. What Is The Best Abs Workout Routine? The best ab workout routine is one that works the best for you and your goals. We have created and formulated a 30-day abs challenge for you further down, based on most people goal when it comes to abs. However, if you want to try something else then that's okay, read below. We have included two alternative workout options for you. Ab Workout Option 1) 6-Day 6-Pack Routine The 6-Day 6-Pack routine is actually a premium training program on this website. However, we have included a snippet of it that you can do now, for free. Day 1: Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds Plank: 2 Sets / Hold for 30 seconds Side Plank: 2 Sets / 8 Reps / Hold for 3 seconds Day 2: Reverse Crunch: 2 Sets / 15 Reps / Hold for 3 seconds Hollow Rock: 2 Sets / 8 Reps / Hold for 5 seconds Plank: 2 Sets / Hold for 40 seconds Day 3: Beast Hold: 2 Sets / Hold for 50 seconds Heel Taps: 2 Sets / 12 Reps / Don't hold - keep moving Lateral Bear Walk: 2 Sets / Do this for 30 seconds Day 4: Rest! Be sure to get 10-12 hours of sleep to recover for tomorrow's workout. Day 5: V-Ups: 2 Sets / 12 Reps / Hold for 5 seconds Plank: 2 Sets / Hold for 60 seconds Deadbug: 2 Sets / 15 Reps / Hold for 3 seconds Day 6: Side Plank: 2 Sets /12 Reps / Hold for 5 seconds Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving Beast Hold: 2 Sets / Hold for 60 seconds Repeat Day 1-6! This ab training routine is a great way to add some variety and intensity into your workout routine. It's simple and easy to follow. The best part is you can do it anywhere. Ab Workout Option 2) Zero-To-Hero Routine The Zero-To-Hero routine is another premium training program. Once again, we have included a one-week snippet of the program below that you can do now, for free. Day 1: V-Ups: 2 Sets / 10 Reps Plank: 2 Sets / Hold for 30 seconds Heel Taps: 2 Sets / 10 Reps / Don't hold - keep moving Day 2: V-Ups: 2 Sets / 12 Reps Plank: 2 Sets / Hold for 40 seconds Heel Taps: 2 Sets / 12 Reps / Don't hold - keep moving Day 3: V-Ups: 2 Sets / 15 Reps Plank: 2 Sets / Hold for 50 seconds Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving Day 4: Rest! Be sure to get 10-12 hours of sleep to recover for tomorrow's workout. Day 5: V-Ups: 3 Sets / 10 Reps Plank: 3 Sets / Hold for 40 seconds Heel Taps: 3 Sets / 10 Reps / Don't hold - keep moving Day 6: V-Ups: 3 Sets / 12 Reps Plank: 3 Sets / Hold for 50 seconds Heel Taps: 3 Sets / 12 Reps / Don't hold - keep moving Day 7: V-Ups: 3 Sets / 15 Reps Plank: 3 Sets / Hold for 60 seconds Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving Repeat Day 1-7 with your desired level of intensity after a rest day! This routine is another great way to freshen up your training program. It's a great beginner workout - it shows you a way to increase workout intensity over time, it also combines the different type of exercises for a great mix. The 30-Day Ab Challenge This challenge is created by us to match most people's goal - to lose body fat and gain abdominal definition and shape. If that isn't your goal, whether your goal is strength, size, endurance or whatever it is, why not give this challenge a go anyway? This challenge consists of 30 days of different abs exercises and workouts, progressively getting harder as the challenge goes by. The challenge only consists of exercises we have guides for, if you click the exercise name it will take you to our exercise guide where you can learn much more information about that exercise. Important: Make sure to warm up before each workout. Nothing fancy, just a 5-minute walk will do fine. Also, cool down after each workout with another walk. Day 1: The beginning Day one is the start - we will take it easy and ease you into new exercises. Plank: 2 Sets / Hold for 20 seconds V-Ups: 2 Sets / 10 Reps / Hold for 2 seconds Day 2: New exercises Day two will again slowly introduce new exercises to you. Side Plank: 2 Sets / Hold for 20 seconds Heel Taps: 2 Sets / 12 Reps / Don't hold - keep moving Day 3: More exercises Day three is similar to day 2 and again will bring new exercises to the table. Deadbug: 2 Sets / 10 Reps / Hold for 2 seconds Reverse Crunch: 2 Sets / 8 Reps / Hold for 2 seconds Day 4: Rest day Rest is very important for recovery. Be sure to get some good sleep, around 10 hours, and eat good food with enough protein. Drink a decent amount of water too. Day 5: Let's up the intensity a little Let's repeat day one with extra reps and extra holding time. Plank: 2 Sets / Hold for 30 seconds V-Ups: 2 Sets / 12 Reps / Hold for 3 seconds Day 6: Same as before with extra intensity Same thing as before, more intensity, more reps, more holding time. Side Plank: 2 Sets / Hold for 30 seconds Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving Day 7: Does it burn yet? We're increasing the intensity and getting your body used to this new workout. Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds Reverse Crunch: 2 Sets / 10 Reps / Hold for 3 seconds Day 8: Rest day You know the drill, 10 hours sleep, limit exercise today, have enough protein and water. Day 9: Let's get back to it with new exercises Let's introduce another exercise into the workout. Plank: 2 Sets / Hold for 30 seconds V-Ups: 2 Sets / 12 Reps / Hold for 3 seconds Lateral Bear Walk: 2 Sets / Do this for 30 seconds Day 10: More exercises We're adding even more again! Side Plank: 2 Sets / Hold for 30 seconds Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving Hollow Rock: 2 Sets / 12 Reps / Hold for 3 seconds Day 11: Last exercises This is the last round of new exercises. Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds Reverse Crunch: 2 Sets / 10 Reps / Hold for 3 seconds Seated Rotation: 2 Sets / 12 Reps / Don't hold - keep moving Day 12: Rest day Once again, you know the drill, 10 hours sleep, limit exercise today, have enough protein and water. Day 13: More intensity Lets' add some more intensity! Plank: 2 Sets / Hold for 40 seconds V-Ups: 2 Sets / 15 Reps / Hold for 3 seconds Lateral Bear Walk: 2 Sets / Do this for 40 seconds Day 14: Is it burning yet? Adding more intensity again. Side Plank: 2 Sets / Hold for 40 seconds Heel Taps: 2 Sets / 15 Reps / Don't hold - keep moving Hollow Rock: 2 Sets / 15 Reps / Hold for 3 seconds Day 15: Last day on 2 sets Last day on 2 sets, next time you'll be doing 3 sets of everything! Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds Reverse Crunch: 2 Sets / 10 Reps / Hold for 3 seconds Seated Rotation: 2 Sets / 12 Reps / Don't hold - keep moving Day 16: Rest day Make this rest day worth it. You'll be doing 3 sets of each exercise soon. Day 17: 0-60 real fast This should shock your body into growing them abs! Plank: 3 Sets / Hold for 40 seconds V-Ups: 3 Sets / 15 Reps / Hold for 3 seconds Lateral Bear Walk: 3 Sets / Do this for 40 seconds Day 18: Shocker This sudden increase in sets and intensity will be forcing your body to adapt. Side Plank: 3 Sets / Hold for 40 seconds Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving Hollow Rock: 3 Sets / 15 Reps / Hold for 3 seconds Day 19: Need another rest day yet? If you need rest, don't worry it'll be here soon. Deadbug: 3 Sets / 12 Reps / Hold for 3 seconds Reverse Crunch: 3 Sets / 10 Reps / Hold for 3 seconds Seated Rotation: 3 Sets / 12 Reps / Don't hold - keep moving Day 20: Rest Day Good work! Make this rest worth it again, it's going to be getting harder soon. Day 21: Getting there! We're getting there, keep it up! Plank: 3 Sets / Hold for 50 seconds V-Ups: 3 Sets / 15 Reps / Hold for 3 seconds Lateral Bear Walk: 3 Sets / Do this for 50 seconds Day 22: Keep it up Keep up the good work! Side Plank: 3 Sets / Hold for 50 seconds Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving Hollow Rock: 3 Sets / 15 Reps / Hold for 3 seconds Day 23: Is that another rest day I see coming? Last day before a rest day, give it your best go! Deadbug: 3 Sets / 15 Reps / Hold for 3 seconds Reverse Crunch: 3 Sets / 12 Reps / Hold for 3 seconds Seated Rotation: 3 Sets / 15 Reps / Don't hold - keep moving Day 24: Rest day Remember rest is important! Day 25: Still getting harder Getting close to that 30-day mark. Keep it going strong! Plank: 3 Sets / Hold for 60 seconds V-Ups: 3 Sets / 15 Reps / Hold for 5 seconds Lateral Bear Walk: 3 Sets / Do this for 60 seconds Day 26: Keep it going - almost there! Keep going, we're almost there! Side Plank: 3 Sets / Hold for 60 seconds Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving Hollow Rock: 3 Sets / 15 Reps / Hold for 5 seconds Day 27: Let's do this! Tomorrow is the last rest day of the 30-day abs challenge. Deadbug: 3 Sets / 15 Reps / Hold for 5 seconds Reverse Crunch: 3 Sets / 15 Reps / Hold for 5 seconds Seated Rotation: 3 Sets / 15 Reps / Don't hold - keep moving Day 28: Rest day This is the last rest day in the 30-day abs challenge! Make it worth it. Day 29: Let's shock the system This is a very hard workout to shock the system. Give it a try, if you can't do it don't worry! Plank: 3 Sets / Hold for 60 seconds V-Ups: 3 Sets / 15 Reps / Hold for 5 seconds Lateral Bear Walk: 3 Sets / Do this for 60 seconds Heel Taps: 3 Sets / 15 Reps / Don't hold - keep moving Day 30: Last day! Make this last day of your journey worth it. Deadbug: 3 Sets / 15 Reps / Hold for 5 seconds Reverse Crunch: 3 Sets / 15 Reps / Hold for 5 seconds Seated Rotation: 3 Sets / 15 Reps / Don't hold - keep moving Side Plank: 3 Sets / Hold for 60 seconds Well done! If you have completed this challenge, well done to you! Show it off to your friends and family what you have completed! Have a good few days of rest and recovery - you deserve it! Remember: You can change up the intensity to suit your needs. If it's too hard, change it! If it's too easy, change it! Rest & Recovery Rest and recovery are extremely important, and an often overlooked part of a workout program. Usually, 1-2 days per week of rest in the form of an off-day is sufficient. But it depends on how hard and often you train, some people may even need 3 days a week off. Sleep is also a very important part of a program, if you are losing out on sleep you will not function at your best the next day. Sleep deprivation increases plasma levels of catabolic hormones like cortisone, reduces anabolic hormones like testosterone and results in muscle atrophy (muscle loss). (Source) Make sure to get around 10 hours sleep per night, however slightly less or slightly more sleep may work better for some people. (Source) Hydration & Calories We won't get too in-depth into calories in this post however we recommend using a TDEE Calculator in order to find out your total daily energy expenditure. With a TDEE calculator it will tell you how many calories to lose 1 or 2lbs per week. Use that information as your daily calories guideline. Make sure to drink around 2-3 litres of water per day, if you feel thirsty drink more water. If you feel unrested, try increasing your calories slightly (200-300 calories). If you still feel unrested after 2 days, take an extra day off working out and increase your calories again (another 200-300 calories). Definition Of Sets, Reps & Hold: Sets: The number of sets in a workout tells you how many times you should repeat a particular number of repetitions of an exercise. For example; you're doing the Reverse Crunch. 2 Sets of 12 Reps means you'll do 12 reverse crunches 2 times in total, resting between each round. In total, you'll be doing 24 reverse crunches, in 2 Sets. Reps: Reps is short for the term repetitions, this is the number of times that you perform an exercise in your workout. If you're supposed to do 10 reps of a V-Up, that means you'll repeat the exercise 10 times in total. Hold: Holding time is what we mean when we say "hold for x amount of seconds", for example, the plank is obvious, but what do we mean when we talk about the V-Up for example? "Hold for 3 seconds" on the V-Up means when you're in the portion of a rep where you're using your muscles - when your "up" in the V-Up, stay there for 3 seconds, is what we mean. Frequently Asked Questions: Q: Is the 30-day ab challenge for beginners? A: This 30-day challenge can be for anyone and everyone, including beginners, intermediate and advanced trainees! Q: Is the 30-day ab challenge for men? A: This 30-day challenge can be for anyone and everyone, including men! Q: What are the 30-day ab challenge results like? A: Like anything, this 30-day challenge doesn't promise results or abs. Depending on your efforts, you may notice significant or no results, such as a slight drop in body-fat around the hips/waist and a more prominent 6-pack outline! Q: Is the 30-day ab challenge for women? A: This 30-day challenge can be for anyone and everyone, including women! Q: Can I combine this challenge with other workouts? A: For sure! Just make sure to not train abs in your other workouts, and take extra rest if you need it, good luck. Further Reading: Exercise Guides: Read about any exercise you want Training Tips: See our best ab training tips articles
- Best Abs Exercise - Our Ab Exercise Round-Up [Top 5]
Best Abs Exercise: In our opinion, the single best abs exercise, if we had to pick one, would be the reverse crunch with leg lower. However, one exercise alone is not the best choice, below we have compiled a list of our top 5 best abs exercises. Top 5 Best Abs Exercises: Reverse Crunch w/ Leg Lower Side Plank Deadbug Heel Taps Plank If you really want to get your strongest, best six-pack abs you need to choose exercises that target all of the muscles of the core, in different ways. That's why we have chosen the exercises listed above. They target the various different core muscles, including upper core, lower core, obliques, lower back and hip muscles. These exercises also work to build muscle, strength and endurance via different mechanisms, such as: Metabolic fatigue Eccentric contraction Isometric contraction There is a wide variety of exercises you can do for the abs, however, there are some that are better than others for certain parts of the abdominal muscles, such as the upper or lower abs or core abdominals. We will first go into more detail about our top 5 best abs exercises. 1) Reverse Crunch With Leg Lower Read Full Guide: How To Do Reverse Crunch [Guide w/ Video] The reverse crunch with leg lower is a more advanced variation of the standard reverse crunch. The reverse crunch mainly targets the following muscles: Rectus Abdominis (core abdominal muscles) Obliques (side abdominal muscles) Quadriceps (front leg muscles) If you can master this abs exercise then you have an effective way to target most of the abdominal muscles. How To Do The Reverse Crunch w/ Leg Lower? Lie on your back face up with your legs straight up in the air, put your arms flat at your sides so body forms an “L” looking shape. Engage your abs to lift your hips straight up, then slowly lower them back down in a controlled manner. While keeping your legs straight, lower your legs until they're just a few inches off the ground. Bring your legs back up to their starting position. Repeat for your desired amount of reps. 2) Side Plank Read Full Guide: How To Do Side Plank Abs Exercise [Guide w/ Video] The side plank exercise is a staple in many workouts, including our 6-Day 6-Pack workout. It is an all-round great exercise, however, it especially targets the obliques (the side core muscles). The side plank mainly targets these muscles: Rectus Abdominis (core abdominal muscles) Obliques (side abdominal muscles) Glutes (main buttocks muscles) If you manage to learn the side plank and include it in your workouts, you'll be well on your way to getting that six-pack you want. How To Do The Side Plank? To begin, place your right hand onto the floor. Keep your arm straight as you push up into the side plank. You can either stack both of your feet on top of each other or place both of your feet on the floor in a staggered stance. Push up into the side plank position. Lift through the side of your body as you continue to hold this position, try to stay as still as possible. Engage all of your core muscles and squeeze your obliques. Hold this position until you can’t hold it any longer. These instructions are for the moderate-hard version - if you can't do this one, regress into an easier variation listed below. 3) Deadbug Read Full Guide: How To Do Deadbug Abs Exercise [Guide w/ Video] The deadbug is another popular but useful exercise in many core workouts, including in our programs. It's another great overall core exercise, capable of building strength and muscle development of the abdominals. This is why it's included in this list of our best abs exercises. Mainly targeted muscles: Rectus Abdominis (core abdominal muscles) Obliques (side abdominal muscles) Once again, adding the deadbug to your workout can significantly improve its effectiveness. How To Do The Deadbug? Lie on soft flooring and keep your lower back and hips pressed to the floor. Keep your shoulders down and towards the floor. To get into your starting position, lift up your hands so your elbows are above your shoulders with your hands facing in toward each other. Then lift up your legs so your knees are directly above your hips. Exhale - slowly lower your right arm and left leg until they’re floating just above the floor. Inhale - bring your arms and legs back to their starting position. Hold this position for a set amount of time, usually between 0-10 seconds depending on your preference and workout. Repeat this process on the opposite side - your left arm and right leg. Once finished this would be 1 rep. 4) Heel Taps Read Full Guide: coming soon... Heel-taps are a great abs exercise for building up endurance and speed in your abdominal muscles. They're especially good for targeting the obliques. The main targeted muscles are as follows: Rectus Abdominis (core abdominal muscles) Obliques (side abdominal muscles) If you add heel taps into your workout, you can start improving your endurance and speed. How To Do Heel Taps? Begin by lying on your back with your heels near your glutes. Then lift your shoulders off of the floor and reach down to touch your right heel with your right hand. Repeat this by touching your left heel with your left hand. That's one rep. Repeat for as many reps as you want. 5) The Plank Read Full Guide: How To Do The Plank Abs Exercise [Guide w/ Video] The plank is another overall strength, endurance and muscle building abs exercise. The reason it's included in our list of best abs exercises is that it has a different mechanism of muscle growth than the others. The plank is an isometric exercise, meaning you are not moving while your muscles are working - this causes a different mechanism of growth. The main muscles targeted are: Rectus Abdominis (core abdominal muscles) Obliques (side abdominal muscles) Glutes (main buttocks muscles) Adding the plank exercise to your workout is sure to enhance it. How To Do The Plank Exercise? To begin, get into the plank position, face down with your forearms and toes on the floor. If you're doing the standard plank, your elbows should directly under your shoulders and your forearms facing forward. Your head relaxed, looking at the floor. Engage your abdominal muscles. Keep your body locked in a straight line and rigid. Hold this position for your desired amount of time. When you're done, gently lower to the floor. Best Lower Ab Exercises [Top 3] V-Ups Reverse Crunch w/ Leg Lowers Plank So, what are the "lower" abs? The lower abs are the bottom set of abs, underneath the six-pack. They're responsible for helping pull the upper body and lower body together. They're also responsible for a lot of stability work, such as in the plank and side plank for example. You can see how to do the top 3 lower ab exercises by clicking on the exercises on the list. Best Upper Ab Exercises [Top 3] Heel Taps Deadbug Plank What are the "upper" abs? The upper abs are the top set of abs, within the six-pack. Their job is similar to the lower abs in which they're responsible for helping pull the upper body and lower body together. Like the lower abs, they are also responsible for a lot of stability work, such as in the plank and side plank for example. Read more on our blog.
- Bear Crawl - How To Do Bear Crawl Exercise [Guide w/ Video]
How To Do The Bear Crawl Exercise? Below is a video showing you how to do the bear crawl abs exercise. Further down this article, there is a step-by-step guide to the bear crawl, there are also example workouts and other information such as bear crawl muscles worked, benefits etc. Be sure to do this exercise on soft flooring with enough room to move around, like a rubber floor. Try to keep your back straight - don't arch your back too much. Make sure to get your form right before you pick up speed. Turn your hands slightly outwards. The Bear Crawl Exercise Step-by-Step: Begin on the floor with only your hands and feet on the floor and your knees bent. Once you have positioned yourself, start by "crawling" forward on your hands and feet. Do this by moving your right leg with your left arm, and left leg with your right arm - keeping you balanced. Walk for your desired distance. You can do this exercise and measure it by laps, time, or distance - instead of the usual reps. How To Make The Bear Crawl Easier? There isn't a simple way to make the bear crawl exercise easier, however, doing these following things in your workout will make it easier: Doing the bear crawl for less distance, time or laps will make it easier - for example reducing it from 1 lap to half a lap, from 30 seconds to 20 seconds etc. Going a bit slower while doing the bear crawl can also make it easier. How To Make The Bear Crawl Harder? There are a few ways to make the bear crawl harder. Doing these following things can make the exercise harder: Going for a longer distance, time or more laps can make it harder - for example going from 30 seconds to 40 seconds, from 1 lap to 2 laps etc. Doing the exercise faster can also increase the intensity, making the bear crawl slightly harder. Bear Crawl Muscles Worked: The primary muscles worked from the bear crawl exercise are as follow: Rectus Abdominis (core abdominal muscles) Obliques (side abdominal muscles) Deltoids (shoulder muscles) Latissimus Dorsi (main back muscles) The bear crawl also works many other muscles for stability and other movements such as: Biceps (front arm muscles) Triceps (back arm muscles) Bear Crawl Benefits: The benefits of the bear crawl exercise, like other exercises, are vast. Because the bear crawl is a compound (multi-joint) exercise it requires the use of various muscle groups, as shown in the image above. It has these benefits: May improve overall strength. May improve flexibility. May increase abdominal, upper and lower back muscle growth. May improve cardiovascular ability. Bear Crawl Workout Examples: Below are some great examples of workouts you can include in your training. The bear crawl is also used in crossfit workouts. Example 1: Deadbug: 2 Sets / 12 Reps / Hold for 3 seconds Plank: 2 Sets / Hold for 30 seconds Bear Crawl: 2 Sets / Do this for 30 seconds Below is another variation including the bear crawl. Example 2: Deadbug: 2 Sets / 10 Reps / Hold for 2 seconds Reverse Crunch: 2 Sets / 8 Reps / Hold for 2 seconds Bear Crawl: 2 Sets / Do this for 30 seconds You can make, change and adapt workouts to your style, program and experience. Check out our other exercises in our exercise guides on Best-Abs-Exercises.com
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