Vitality

Best Abs Exercises According To Fitness Experts

You woke up one morning and suddenly decided to go on a mission to improve your abs. However, you don’t have the time to look for the Holy Grail in the gym because of your busy life at home or in the office. 

Thankfully, there are abs exercises one can do to get that strong core with just simple pairs of the right moves. Grab a mat and do these simple exercises that experts also use to achieve a flat, sexy stomach. 

The teaser

According to Michele Olson, professor of exercise science at Auburn University Montgomery, the exercise called “teaser” has been “very effective” in lab tests to activate all abdominal muscles. This abs exercise does not require several steps or positions. 

Lie on the floor with arms extended above the head and both legs lifted in the air at about a 45-degree angle. Once in position, inhale and lift your entire upper body off the mat while keeping both legs up. 

Towel plank

This abs exercise can help burn more calories as it requires more muscles than just the abdominals. Towel plank will require your abs to resist external forces, flex, extend and rotate, Marta Montenegro, an exercise physiologist and adjunct professor at Florida International University, told SHAPE

Do the plank position and place towel under each ball of your feet while you keep your legs together. Lift the left knee toward the right side of the chest then return to a full plank before drawing your right knee. 

Reverse curl and lift

Jari Love, a certified personal trainer, said a reverse curl combined with a lift will make you feel a burn that is “like no other when you do this move."

Lie flat on your back with both hands behind the head. Bend and draw the knees into the chest, raise your hips slightly off the floor and slowly lower back to the start position. 

Boat pose

Tamal Dodge, a certified yoga teacher, said doing a boat pose can help strengthen the core and tone the abdominal muscles. 

Sit with the knees bent together while the feet are slightly lifted off the floor. Reach your arms forward, lift and straighten your legs and lift your chest to form a V shape with your body. Hold this pose for 30 seconds to one minute.

Standing lift

Standing lift is one of the most simple abs exercises but allows the legs, hips, glutes, shoulders, back and abs to work together, Pete McCall, an exercise physiologist for ACE Fitness, said. 

Stand with your feet hip-width apart, hold a medicine ball or any object with a similar weight, bend your knees, sit back into your hips and reach for the outside of the left leg while holding the object. Then stand up and swing arms across the body and up to the right. The gesture should be repeated 10 to 12 times.

Aside from these five easy abs exercises, there are also other simple moves such as the two-point plank that serves as a total-body routine, which involves the abs and core.  

"This abdominal exercise is excellent for several reasons: It is an extremely functional exercise, it works your entire core region, front and back, while sculpting great-looking abs at the same time,"  Tom Holland, an exercise physiologist and author of “Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag,” said.

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