There are a lot of exercises that you can perform to get 8 packs of abs, but today we will focus on floor exercises for abs.
At every point there’s always one level more you can cross whether in any game or exercise. In the abs workout, you can increase the weight level, reps, and whatnot for that you need a strong core. Right! But today we are going to exercise with a different base, floor.
Floor exercises for abs include exercise that targets abdominal muscles and that target all the muscles of the core, including the rectus abdominal (six-pack), obliques, transverse abdominals, and the lower back.
How to use these floor exercises for abs?
Perform each step below for 30-40 seconds, resting for 10-20 seconds in between. Repeat
the circuit for 2-3 times or as required.
Remember the benefit of these exercises is that you can easily add to your busy day. It
hardly requires your 20-30 minutes strengthening most of the core.
The Rectus muscle is the muscle you think of when working for abs. The outermost muscle
running vertically on each side of the abdominal wall. Combining whole oblique muscles, transverse muscles as one unit you will work on.
And When it comes to finding the best abs exercise you don’t always have to do anything complicated. In fact, you don’t even need equipment, and simply perform at your home. All these below floor exercises for abs give effective results in building core.
Good for transverse abs, the plank can be easily performed without any additional equipment required. It is one of the most recommended core strength training for athletes to build endurance in both abs and back that directly targets the core muscles.
Target Muscle: This exercise targets the deltoid, glute stretches, back, and core.
Now the second round for 30 seconds with a full sit-up. This move involves purely your abdominal core strength to get up and down.
A normal person can perform 10-15 reps for 30 seconds. Be careful of your age and take the advice of the doctor if you suffer from any back injury.
Target Muscle: This floor exercise for abs includes the upper back, abdominal, and leg muscle stretch.
It’s a much more effective floor crunch because the legs are involved when you’re on the floor and the abs do more work.
Target Muscle: This exercise target most of the abdominal muscles that helps in building strong and sexy abs.
Like the above-mentioned elbow to knee stretch, now repeat the same steps with your right knee and left elbow.
Target Muscle: Abdominal muscle, backstretch.
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Upright bicycle involves the mixture of elbow to knee stretch with a speed in the movement. Highly recommended by experts to strengthen the core.
Target muscle: Upright bicycle consumes most of the energy and helps in tightening the abdominal muscle and belly fat.
Now get started with the leg down w/4 kick down. This is a great move that works for deep abs building.
Target muscle: You will find quick a stretch in your abdominal area and legs as it works the rectus abdomen as well as the obliques.
Hip dips are another effective floor exercise for abs and are effective for the rectus abdomen. Muck like a plank, forcing you to use your abs lower back to do all the work and adding a little intensity to the exercise.
Target muscle: At every step don’t forget to squeeze your abs and glutes. And this move is a specific target to the glute stretch along with the lower abdomen.
Plank has been always the first recommendation to build core strength. But who has wondered about its multiple variations? From the side, forearm, plan tap every plank offers a specific move for abs. Backward plank knee move is a new effective floor exercise for abs variation.
Target muscle: It is important to be aware that this exercise targets abs and lower-back muscles as well. Avoid if any type of pain persists.
Although this exercise is great for hip stabilization and for boosting ab strength, it has a plus point. It squeezes your butt as well.
Target muscles: Along with glutes stretch, this floor exercise for abs squeezes the abdominal muscle and strengthens the lower back.
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The difference between upright bicycle and bicycle move is the upper body positioning. In an upright bicycle, you sit and perform a bicycle move, while in a regular bicycle the body is straight with the ground.
Target muscle: A great move for working obliques and deep abs.
Time to crunch your abs a little more. Both knee in is a regular crunch that, directly affects the abs.
Target muscle: This move directly impacts the abdominal area making it strong and tight. In the first session, your body feels a stretch.
Who would have wondered that mountain climbing will become an abs exercise? The real professional use their experiences and break them down into short target exercise.
Target muscle: This floor exercise for abs targets most of the muscles for abs including the deltoids, latissimus dorsi, triceps, and core.
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