Jaw-dropping six-pack abs and rippling obliques are what most people think of when they mention abdominal workouts. However, there is much more to building functional core strength than just aesthetics and baby abs.
Your abdominal muscles consist of more than just your rectus abdominis muscles (the fancy name for abs). It includes other important muscle groups like the transversus abdominis, obliques, hip stabilizers, pelvis, diaphragm, back muscles, spine muscles, and even your glutes.
These muscles play an important role in everyday activities and developing healthy core strength is a great way to improve fitness while building an aesthetically pleasing body.
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Five Reasons Why Exercising Your Abdomen Is Important
- Providing stability to your spine. The muscles of the core are involved in stabilizing the spine. Poorly developed abdominal muscles can increase your risk of lower back pain, which explains why core strengthening exercises are one of the ways of getting rid of lower back pain.
- Improves your posture. The abdominals and other muscles of the core are responsible for maintaining the normal curvature of the spine. This improves posture and can help correct slouching.
- Makes everyday tasks easier. Many routine daily activities like standing, twisting, lifting, and bending involve the core. Building your abs through functional strength training exercises makes carrying out these motions more efficient and protects your spine from injury during these movements.
- Improves athletic ability. Physical activities like rowing, golfing, running, and dancing all require a strong core. Abdominal exercises improve your athletic performance by enhancing your core strength, flexibility, and endurance.
- Great for your sexual prowess. Sexual activity involves a significant amount of core strength and endurance. Exercise also improves your general state of health, improving the quality of your sex life.
10 Minute Amazing Abdominal Workout You Can Do With No Equipment
You don’t need to break the bank on fancy equipment or spend countless hours in the gym when it comes to building a strong core and rock-hard abs. Here are some great beginner-friendly abdominal workouts you can do at home with no equipment.
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1. Russian Twist – 30 secs
This exercise is great for your abdominals, hip flexors, and obliques. Use a workout mat to significantly enhance your comfort and performance.
- Start with your back against the mat, your legs held together and your knees flexed to a comfortable angle.
- Lean up till your upper torso is a few inches off the floor, but your lower back and butt are still pressed firmly on the floor.
- Flex your hips and knees until your thighs are parallel to the ground and the heels of your feet are touching the ground.
- Tuck in your chin slightly and engage your core.
- Alternatively, rotate your upper body to the right and left of your legs, while keeping your arms extended in front and your lower body stable.
- Repeat this exercise for 30 seconds.
You can hold a medicine ball or a dumbbell while performing the exercise.
2. Bicycle Crunch – 30 secs
The bicycle crunch is a popular variation of this well-known exercise. Wear ankle weights to add extra resistance to the movement.
- Start with your back flat against the workout mat, and your arms clasped behind your head.
- Engage your core and lift both legs off the floor.
- Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.
- Alternate this motion by using your left leg and right arm.
- Repeat this exercise for 30 seconds.
3. Heel Touches – 30 secs
Heel touches are great for building your abdominals, especially your obliques (the muscles just beside your six-pack). For comfort, we recommend putting a yoga pillow on your back.
- Start by laying flat on your mat and flexing your hips until your thighs are parallel to the floor and your heels are nearly touching your butt.
- Bend your elbow slightly so your hands are level with your hips.
- Lift your upper torso several inches off the floor and engage your core.
- Alternate bending your core to each side and touching your heels.
- Repeat this exercise for 30 seconds.
You can hold a small weight plate in each hand to add resistance as you reach for your heels.
4. Lean Back Hold – 30 secs
This static exercise engages most of your key core muscles. To increase the intensity, you can hold a medicine ball or a dumbbell at chest level while performing the exercise.
- Start in a V-shaped position by sitting on the floor and leaning backward at a 45° angle with the floor with your knees bent to a 90° angle.
- Place your weight on your sit bones and the heels of your feet.
- Fully extend your arms to both sides of your knees.
- Hold this position. For more intensity, you can lift your feet slightly off the ground and balance on your sit bones alone.
- Hold this position for 30 seconds
5. Plank – 2 sets, 30 secs
This is a familiar exercise that is great for targeting multiple abdominal muscles at the same time.
- Start in a classic low plank position by supporting yourself on your forearms with your arms shoulder-width apart, your back straight, and your palms facing downwards against the floor.
- Engage your core and hold this position for as long as you can.
- Repeat this exercise for 2 sets of 30 seconds each.
6. Abdominal Hold – 2 sets, 30 secs
The ab hold is another static exercise that engages your core but maybe a little bit more challenging than a standard plank.
- Start by laying on the floor with your upper and lower back placed firmly against the mat with a yoga pillow on your lower back if you have a curved back.
- Extend both legs fully, place them firmly together, and lift them till they are at a 45° angle with your torso.
- Stretch out both arms in front of you towards your knees and lift your upper back several inches off the ground.
- Hold this position for 30 seconds.
7. Spider Plank – 30 secs
Also called the Spiderman plank, this interesting variation of the standard plank adds a bit of variety to your routine.
- Start in a high plank position with your body in a straight line, your arms under your shoulders, and your feet about hip-width apart.
- Swing your right knee forward towards your right elbow while keeping your hips as level as possible.
- Return to the starting position and repeat this motion with your left knee and left elbow.
- Repeat this pattern on alternate sides for 30 seconds.
Wear a weighted vest to add extra resistance and engage your core muscles more effectively. comfortable workout shoes with a good grip are recommended for this routine.
8. Hip Lift – 30 secs
The hip lift works like a reverse crunch and helps you exercise your abdominal muscles.
- Start with your back flat against the thick yoga mat, your arms by your sides, palms downward, and your hips flexed till your thighs are perpendicular to the floor.
- Flex your knees to about a 90° angle to your thighs making them almost parallel to the floor.
- Exhale slowly through your nose while contracting your core muscles and slowly stretch your legs towards the ceiling while lifting your hips as far off the floor as you comfortably can. Remember to keep your upper back flat against the floor.
- Hold this position for 2-3 seconds then slowly return to the starting position.
- Repeat this exercise for 30 seconds.
9. Slow Mountain Climber – 30 secs
This is a variation of the mountain climber exercise designed to add more intensity to the workout.
- Start in a high plank position with your back straight and core fully engaged.
- Slowly bring your right knee forward underneath you as close to your right arm as possible.
- Return to the starting position and repeat the process with your left knee and left arm (remember not to rush each motion).
- Repeat this exercise for 30 seconds.
We recommend following the workout video below by Pamela Reif for a video walkthrough of this workout.
A Few Things To Know About Abdominal Exercises
Here are several useful tips you should know about ab exercises.
- Abdominal exercises do not target belly fat alone.
- Quality trumps quantity when it comes to building a strong core.
- Focus on dynamic exercises with compound movements that recruit all muscle groups.
- Don’t forget to incorporate static exercises like planks and ab holds.
- Diet and genetics also play a major role when it comes to developing aesthetically pleasing abs.
- Pay attention to your body, know the difference between a good burn and actual pain.
Frequently Asked Questions about Building Your Core
1. How often should I exercise my core?
Aim to focus on your core at least 2-3x a week. Do not forget to give your muscles at least 24 to 48 hours to recover between each workout. Using a workout planner along with a fitness tracker can help you stay organized and monitor your progress, ensuring you achieve your fitness goals effectively.
2. How important is diet when it comes to building a six-pack?
Diet and body fat percentage play a major role to build a visible six-pack. This is because to develop a prominent six pack your abdominal muscles should only be covered with a thin layer of fat.
3. Are sit-ups good for building abs?
Traditional sit-ups are not the most effective exercise when it comes to building amps and may even cause damage to the vertebrae of your lower back.
4. How should you breathe during abdominal exercises?
Focusing on your breathing during core training helps maintain proper form and even improves endurance. Inhale right before contracting a muscle group and remember to exhale while relaxing.
Key Takeaways for Building Your Core Confidence
Building a strong core and well-defined abs requires more than countless hours spent on expensive gym equipment. Focused exercises with good form and proper breathing techniques are the secrets to building functional core strength.
Do not forget that abs are built in the kitchen too. So a proper diet and weight control are essential if you want to have a stomach like a Greek goddess.
