2 Pack of Abs
How to Get a 2 Pack of Abs
Getting a strong set of abs is one of the most desirable goals in fitness. However, it’s not easy to achieve, and it requires a combination of diet and exercise.
If you want to see your abs, you have to lower your body fat percentage and maintain a lean frame. This 28-day abs challenge will help you define your body and give you the results you’re looking for!
1. Crunches
Crunches are a great way to tone and tighten your core, but they won’t automatically give you washboard abs. While they can be a great addition to your workout routine, it’s essential that you also follow a healthy diet and work with a dietitian to achieve lasting results.
They also help improve your balance, which is important for maintaining a good posture when sitting and standing.
You can do crunches with no equipment, but they can also be enhanced by adding dumbbells or kettlebells to add weight and make them even more challenging.
This exercise works the oblique muscles and your core, and is great for rotational training when playing sports. Start with 10-12 repetitions and increase the number gradually.
2. Sit-ups
When done properly, sit-ups can help strengthen your core and improve your posture. They can also reduce the risk of back injuries by strengthening your core muscles and hip flexors.
Sit-ups work more muscles than crunches because they have a wider range of motion. They can also be more effective at targeting abdominal muscles because they activate the rectus abdominis (six-pack ab muscle) and transverse abdominis.
To do a sit-up, lie on the floor with your knees bent and feet flat on the ground. Bend your legs and slowly raise yourself up until you’re sitting up.
3. Side planks
If you’re looking for a deceptively simple core exercise that can give you rock-hard abs, planks are a great choice. They work your obliques (the muscles on the side of your abdomen) more than standard sit-ups and crunches, according to fitness trainer Vicki Chimenti.
But if you want to get even more intense with your core strength, try side plank variations. For example, Los Angeles-based trainer Astrid Swan shows us a rotational version of the move from SELF’s Best Bodies Challenge that engages your obliques in a more challenging way than regular side planks.
Also, consider the half kneeling side plank variation—this one uses your leg instead of your hand for support. The extended leg amps up the core tension, which is a perfect halfway point between a kneeling side plank and a full side plank.
4. Crossover crunch
The cross crunch is a great beginner exercise that helps to strengthen the abdominal muscles. It also works the obliques, which can help to tone and sculpt your waist.
This core-strengthening move is simple to do and requires very little equipment. It can even be done in the comfort of your own home.
To perform this exercise, lie on your back with your knees up and your feet flat on the floor. Your hands are placed alongside your head with your fingers gently touching the side of your head, or you can cross them over your chest.
5. Leg raises
Leg raises are one of the most effective core-building moves you can do. They strengthen your abs and hip muscles and can help prevent low back pain, according to Mayo Clinic.
The key to getting the most out of this exercise is proper form and a slow tempo. It’s also important to keep your lower back pressed on the floor and do not swing your legs from side to side.
There are many variations of leg raises you can try, so pick a few that fit your fitness level and workout goals. Rotating between these exercises will keep you engaged and improve your results over time.
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