Ab Workouts at the Gym
A defined midsection is one of the most coveted status symbols in the world today. Washboard abs aren’t just pretty to look at, they are the gold standard of fitness aesthetics and visible proof of your dedication and discipline.
Walk into one of the many gyms in Dubai and you will find men and women training their abdominal section until they are completely spent.
Abs are built in the kitchen, very often, the issue is their diet, or rather a lack of it. You could have the strongest abdominal muscles in the world, but it could be hidden behind a layer and no one will know. The lower your body fat percentage, the higher your chances of ab definition. Though there is no fixed percentage for everyone. For men it’s between 6 to 12 percent while for women it is between 16 to 19 percent.
we suggest you stick to just a few and get the technique right. The exercises listed down below don’t require any machines and can be performed at home.
Here we present 4 workouts that will unearth those abs you so badly desire.
Perform 3 sets of each 2 times a week to start with:
This movement provides a huge challenge to your rectus abdominus, the six pack muscle, as well as deep spinal stabilizers, such as the transverse abdominus & tones your hips, shoulders, triceps and lats are called in to stabilize the body.
Instructions: Hold the Ab Roller with both hands and kneel on the ground. Place the roller on the ground and roll it straight forward while breathing in. Go as far down as possible without letting your body touch the floor. Pause at that position for a couple of seconds before slowly pulling yourself back to the starting position while breathing out. Advanced trainers can roll the roller to the sides in a diagonal fashion to place more emphasis on the obliques.
Planks hold the dual distinction of being one of the best exercises to condition your core as well as one of the easiest to perform. Besides hitting all the major muscle groups of the core, they also work your glutes, hamstrings and improve your posture. In short, this movement has way too many benefits for you to ignore it.
Instructions: Get on your forearms and balls of your feet. Keep your hands shoulder-width apart and shoulders perpendicular to the ground. Keep your back flat by slightly squeezing the shoulder blades. Keep your hips in a neutral position by squeezing your glutes. Flex your abs and hold that position for as long as possible.
Hanging Leg Raises
All the variants of sit-ups and crunches mainly focus on the upper abs. As a result most trainees neglect their lower abs. This movement seeks to rectify that. Other than lower abs, your hip flexors and grip strength also benefit thanks to this exercise.
Instructions: Hang from a pull-up bar with your legs straight down and pelvis slightly rolled back. Breathe out while you contract your abs to raise your legs to a 90-degree angle with the torso. Hold that position for a second before going back to the original position while breathing in. If you are struggling you can make it a little easier by bending your knees.
One of the most adaptable and easy to perform exercises for abs, these are phenomenal for the obliques and also hit the lower back.
Instructions: Lie down on the floor with your knees bent placing your feet under something heavy so that they will not move. Alternatively you can have a workout partner hold them down. Raise your upper body to a 45 degree angle with your thighs until you feel your abs engaged. Extend your arms straight in front of you. From this starting position, twist your torso to the right side until your arms are parallel to the floor while breathing out. Hold the contraction for a second and return to the start position while breathing in, before repeating the same movement to the other side. To make this movement tougher you can hold a dumbbell or a plate.
There you have it. Whether you do them in the middle of your living room or at a gym near you, these ab workouts for women and men are designed to train all those muscles that cause the abs to pop. As usual, ensure your form is correct, either with the help of a gym personal trainer or by having yourself filmed whilst exercising.
Incorporate these movements into your workout plan three or four times a week, and with the right diet you too shall have a midsection worth flaunting.
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