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6 exercises that really work to strengthen your abs

If there's a single body part that both men and women aspire to develop, it's the abdominal muscles. Shedding excess fat, sculpting the abdominal region, and defining the muscles is achievable. By adopting a healthier lifestyle, adjusting your diet, and following a tailored exercise program, you will witness noticeable changes in your abdominal area.

1. Reverse crunches

Reverse crunches are a type of abdominal exercise that targets the lower abs. They are performed by lying flat on your back with your legs bent and your feet raised off the ground. Here's a step-by-step guide on how to do reverse crunches:

Lie down on a mat or flat surface with your back flat against the ground. Place your hands by your sides or underneath your glutes for support.
Bend your knees and raise your legs so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. This is your starting position.
Engage your core muscles by drawing your navel towards your spine. This will help stabilize your lower back.
While keeping your upper body stationary, exhale and slowly curl your hips off the ground, bringing your knees towards your chest. Focus on using your lower abs to lift your hips, rather than relying on momentum or swinging motions.
Pause for a moment at the top of the movement, squeezing your abs.
Inhale and slowly lower your hips back to the starting position, controlling the descent and maintaining tension in your abs throughout the exercise.
Repeat for the desired number of repetitions.

It's important to note that proper form is crucial to get the most out of reverse crunches and avoid strain or injury. Keep your movements controlled, and avoid jerking or using momentum to lift your hips. As with any exercise, it's also a good idea to consult with a healthcare professional before starting a new fitness routine, especially if you have any underlying health conditions.

2. The scissor exercise

The scissor exercise, also known as scissor kicks, is a challenging core exercise that targets the lower abs, hip flexors, and inner thigh muscles. Here's how to perform scissor kicks:

Lie flat on your back on a mat or the floor, with your arms by your sides and your legs extended straight.
Lift your legs off the ground, keeping them together and maintaining a slight bend in your knees. This is your starting position.
Engage your core muscles by drawing your navel towards your spine. This will help stabilize your lower back.
While keeping your core engaged and your lower back pressed against the floor, lift one leg towards the ceiling while simultaneously lowering the other leg towards the floor. Imagine you're doing a scissor motion with your legs.
Continue alternating the movement, raising and lowering your legs in a controlled manner. Your legs should crisscross each other as they move, similar to a pair of scissors opening and closing.
Throughout the exercise, focus on maintaining a steady and controlled motion, rather than swinging your legs or using momentum.
Breathe continuously throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.
Repeat for the desired number of repetitions or time duration.

It's important to note that maintaining proper form is crucial for scissor kicks. Keep your lower back pressed against the floor and avoid arching it excessively. If you experience any discomfort or strain in your lower back, you can modify the exercise by placing your hands underneath your glutes for added support.

As with any exercise, it's always a good idea to consult with a healthcare professional before starting a new fitness routine, especially if you have any underlying health conditions.

3. Plank exercise

The plank exercise is a highly effective core-strengthening exercise that targets multiple muscle groups, including the abdominals, back, and shoulders. It also helps improve overall stability and posture. Here's how to perform a basic plank:

Start by positioning yourself on the floor in a prone position, facing down. Place your forearms on the ground parallel to each other, with your elbows directly below your shoulders.
Extend your legs straight behind you, resting on the balls of your feet. Keep your feet hip-width apart or slightly closer together, whichever feels more comfortable for you.
Engage your core by drawing your navel toward your spine. This will help maintain a neutral spine throughout the exercise.
Lift your body off the ground, supporting your weight on your forearms and toes. Your body should form a straight line from your head to your heels, with your back flat and your buttocks neither lifted nor sagging.
Maintain this position, focusing on keeping your core tight and your body aligned. Avoid allowing your hips to rise or sink.
Keep your neck in line with your spine, looking down at the floor. Avoid straining your neck by looking up or forward.
Breathe steadily and hold the position for as long as you can maintain proper form. Aim for at least 20 to 30 seconds when starting out and gradually increase the duration as you get stronger.
Once you can no longer maintain proper form or feel excessive strain, gently lower your body back down to the starting position.

It's important to note that the plank exercise can be modified to suit different fitness levels. If holding a full plank is too challenging initially, you can modify by performing the exercise on your knees instead of your toes, or by elevating your upper body on an incline surface like a bench or step. As with any exercise, it's always recommended to consult with a healthcare professional before starting a new fitness routine, especially if you have any underlying health conditions.

4. Abdominal breathing

Abdominal breathing, also known as diaphragmatic breathing or belly breathing, is a technique that involves using the diaphragm to draw air deep into the lungs. It is a relaxation technique commonly used in practices such as yoga, meditation, and stress management. Here's how to perform abdominal breathing:

Find a comfortable and quiet place to sit or lie down. You can also perform abdominal breathing while standing if it's more convenient for you.
Place one hand on your chest and the other hand on your abdomen, just below your ribcage. This will help you become aware of the movement of your breath.
Take a slow and gentle inhale through your nose. As you breathe in, focus on filling your abdomen with air, allowing it to rise and expand. Imagine your abdomen as a balloon inflating.
As you exhale, breathe out slowly through your mouth or nose, allowing your abdomen to deflate and sink inward. Visualize the air leaving your body.
Continue breathing deeply and rhythmically, allowing your abdomen to rise and fall with each breath. Make sure the movement in your abdomen is more pronounced than the movement in your chest. Your chest should remain relatively still.
As you practice abdominal breathing, try to slow down your breath and make it smooth and controlled. You can count to four as you inhale, and then count to four as you exhale, gradually extending the count if it feels comfortable.
Practice abdominal breathing for a few minutes, gradually increasing the duration as you become more comfortable with the technique.

Abdominal breathing helps activate the relaxation response in your body, promoting a sense of calm and reducing stress. It can also improve oxygenation, increase lung capacity, and enhance overall respiratory function.

Remember to be patient and give yourself time to become familiar with abdominal breathing. It may feel unnatural or challenging at first, especially if you are accustomed to shallow chest breathing. Regular practice can help you develop a habit of deep, diaphragmatic breathing and incorporate it into your daily life.

5. Push-ups

Push-ups are a classic and effective exercise that primarily target the chest, shoulders, triceps, and core muscles. They can be performed anywhere and require no equipment. Here's a step-by-step guide on how to do a basic push-up:

Start by getting into a high plank position. Place your hands slightly wider than shoulder-width apart on the ground, with your fingers pointing forward or slightly outward. Your wrists should be in line with your shoulders.
Extend your legs behind you, resting on the balls of your feet. Keep your body straight, forming a straight line from your head to your heels. Engage your core by drawing your navel toward your spine.
Lower your body toward the ground by bending your elbows. Keep your elbows close to your body and pointing backward, rather than flaring them out to the sides. Lower yourself until your chest is just above or lightly touching the ground.
Pause for a moment in this lowered position, and then push through your hands and extend your arms to lift your body back up to the starting position.
Keep your body straight and avoid sagging your hips or arching your lower back during the movement. Your head should be in line with your spine, looking slightly forward.
Repeat the exercise for the desired number of repetitions. Start with a number that challenges you without sacrificing proper form, and gradually increase as you get stronger.

It's important to note a few variations and modifications for push-ups:

If you're new to push-ups or need to build strength, you can perform them with your knees resting on the ground instead of your feet. This modifies the exercise and reduces the amount of body weight you're lifting.
You can also perform push-ups against a wall, a sturdy countertop, or an elevated surface like a bench to further modify the exercise and make it easier.
To make push-ups more challenging, you can try different variations such as wide push-ups (with hands placed wider than shoulder-width apart), diamond push-ups (with hands close together, forming a diamond shape with your fingers), or decline push-ups (with feet elevated on a bench or step).

As with any exercise, it's important to maintain proper form and listen to your body. If you experience any pain or discomfort, adjust the exercise or consult with a healthcare professional before continuing.

6. Squat

Squats are a compound exercise that primarily target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. They also engage the core and can provide benefits for overall strength and stability. Here's a step-by-step guide on how to perform a basic bodyweight squat:

Stand with your feet slightly wider than shoulder-width apart. Position your toes pointing slightly outward or keep them parallel, whichever is more comfortable for you.
Engage your core by drawing your navel toward your spine. This will help maintain stability and proper alignment throughout the exercise.
Initiate the movement by bending at the hips and knees, as if you're sitting back into a chair. Lower your body down by pushing your hips back and bending your knees.
As you lower yourself, keep your chest lifted, and your back straight. Aim to maintain a neutral spine position throughout the movement.
Continue descending until your thighs are parallel to the ground, or as low as you comfortably can without compromising form or balance. Ideally, your hips should descend slightly below the level of your knees.
Pause for a moment at the bottom of the squat, then push through your heels to drive your body back up to the starting position. Focus on pushing your hips forward as you rise.
Exhale as you stand up, and maintain control throughout the movement. Avoid locking your knees at the top and maintain a slight bend in them.
Repeat the exercise for the desired number of repetitions.

Some additional tips for performing squats:

Keep your weight distributed evenly throughout your feet, with your heels planted firmly on the ground. This will help maintain balance and stability.
You can extend your arms forward for counterbalance or keep them by your sides, whichever feels more comfortable for you.
If you have difficulty maintaining proper form or are new to squats, you can start by performing them while holding onto a stable support, such as a pole or TRX straps, for added stability.
As you progress and gain strength, you can add resistance by using dumbbells, barbells, or kettlebells to increase the difficulty of the exercise.

Remember to start with a weight or variation that challenges you while allowing you to maintain proper form. It's always a good idea to consult with a healthcare professional before starting a new fitness routine, especially if you have any underlying health conditions.