Toned Abs, Honed Life: 7 Best Home Ab Workouts for A Chiselled Six-Pack Figure

“What hurts today makes you stronger tomorrow”— Jay Cutler, pro bodybuilder and four-time Mr Olympia.

Having a strong core is not just about having a six-pack build like Ranveer Singh but also about a visible definition on your stomach and abdomen.

A stronger core helps in increasing your inner strength, thereby improving your proficiency in any sport, maintaining a good posture, and even eliminating back pain.

So if you want to become faster, fitter and stronger, an ab workout is a must in your regimen and, therefore, shouldn’t be just an afterthought.

Advantages of an Abs Workout

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Getting lean and well-defined abs is not just good for your confidence and self-worth, but it also provides some advantages.

No more back pain:

With the sedentary lifestyle that most people are leading these days, and with work-from-home becoming a norm rather than an exception, low back pain is something that is affecting large sections of the Indian population.

Through an abs workout and strengthening of deep core muscles, this can be alleviated. If your core is weak, the load on your spine increases, thereby leading to lower back pain. Therefore, a stronger core is an easy remedy for dealing with this issue.

Improved posture:

With core training, you can stand straighter, thereby positively affecting your posture.

Better balance:

With regular core training, the torso stays in a more stable position, which helps improve your proficiency in sports and day-to-day activities.

Get better at training and workouts:

A strong midsection and regular abs workouts are pivotal to improving your performance. With a stronger core, you will be able to lift heavier weights for more reps while keeping your back safe, thereby helping you achieve your personal bests in your training.

Excel in sports:

A stronger core helps you become a better athlete through increased speed and strength. This is possible because a stronger core helps you to transfer more power to your limbs, making you better at your performance.

Understanding abs better

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With such clear advantages, it is essential to understand abs better and realise what area to focus on for a more productive abs workout.

The following major muscle groups make up the abs:

External oblique:

These are muscles on the sides of the upper stomach. They support the torso to twist from side to side.

Internal oblique:

These are the lower and outer parts of the stomach and work in tandem with external obliques to support twisting and turning movements.

Rectus abdominis:

These are the two bands of muscles that run down from around the sternum. These are responsible for giving the abs the distinctive six-pack look.

Their importance lies in maintaining posture and breathing.

Transverse abdominis:

These are the deep muscles that go from side to side and are responsible for providing stability and strength to the torso.

Best Ab Exercises for Men

With an understanding of the different muscle groups, it becomes easier to understand which areas to focus on and which exercises would be most suited.

If it is the lower abs you are targeting, the focus should be on exercises that involve pulling your chest toward your pelvis. While they will help your whole core, they will be particularly beneficial for strengthening your lower abs.

The middle abs, or the ‘six pack’ muscles that form a part of the rectus abdominis, are extremely important for flexing your spine and bringing your pelvis and ribcage closer. Exercises that target these muscles are responsible for a stronger core from the outset itself.

Lower abs are usually the last to emerge for losing weight. But they are vital for maintaining strength across your entire core.

It is now time to look at some of the best abs exercises that will give you a leaner, more well-defined, and washboard look while guaranteeing a stronger core and physical fitness.

1. Planking

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This is one of the most basic and yet one of the most effective exercises that helps in strengthening the core.

It involves lying face down with a straight back. Your elbows should be aligned with your shoulders as you pull yourself into a forearm plank position. Your hands should be fisted. You will feel the tension in your abdomen when you hold this position.

You can start by holding the plank position for 10-20 seconds and gradually increasing it to up to 1 minute.

Gradually lower your torso onto the ground and relax for 10 seconds. If you feel comfortable, you can do more reps of the exercise.

2. Tuck and crunch

You start by laying on your back with your hands on your head and your legs raised. The knees should be bent at a 90-degree angle.

In this variation of crunch, while you raise your torso, you also tuck your knees in close to your chest while keeping your hands by your head.

The movement should be fluid, and you should try not to jerk your torso or let your feet touch the ground.

You can start by performing 10-15 reps with 10-second breaks.

3. Dumbbell crunch

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This is a variation of the basic crunch that is another one of the most common abs exercises.

This involves lying on your back with your knees bent and heels firmly on the ground in line with your hips.

Take a dumbbell and hold it across your chest with both hands. The weight can be varied depending on your comfort level. You can start at a lower weight and gradually build it up as you progress to more intense workout sessions.

Gradually raise your torso and lower it, similar to a regular crunch, while maintaining tension in your upper abdomen.

You can do 10-15 reps of the same with breaks in between.

4. Modified V-sit

Lie on your back with your hands by your side and palms facing inward. Raise your legs off the floor, so they are parallel to the ground. Your hands should also be held off the floor. This is the starting position.

Gradually raise your torso and bring your legs in by bending your knees till your chest touches your knees.

Hold and slowly lower to the starting position smoothly without jerking your torso.

You can do 12 reps of the same with breaks in between.

5. Hanging Leg Raise

Grab a pull-up bar and start in the dead hang position with your legs and knees together.

Gradually raise your legs till they are perpendicular to your torso while keeping your back and legs straight. This causes tension in your lower abs and helps tone them.

Lower the back to the starting position smoothly without causing unnecessary jerks.

Do 10-15 reps of this exercise at 10-second intervals.

6. Hanging Knee Raise

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This is a relatively easier version of the ‘Hanging Leg Raise’.

The start position is the same, where you make a V shape with your arms and lower yourself into a dead hang.

Put your feet together and raise your knees powerfully to work more of your muscles in the lower abs.

Slowly lower back to the starting position keeping your legs in control to prevent them from swinging.

Do 10-15 reps with 10-second rest times.

7. Hanging Knee Raise Twist

The start position is the same, where you make a V shape with your arms and lower yourself into a dead hang with your legs straight and your knees together.

Gradually twist your body to one side while raising your knees to your torso. Return to the starting position. Then repeat the same on the other side.

Do 10-15 reps with 10-second rest times.

Conclusion

These are just some of the basic exercises that will help you to kick start your abs workout.

Once you have made abs workouts a regular part of your training, you can pick up some of the more intensive exercises to get that leaner and fitter look.

Abs workouts are essential not just to give a boost to your confidence by making you feel good about your appearance. But they are essential to help improve your posture, increase core strength and increase your stamina for better performance in your training and your life!

So, what are you waiting for? Start these exercises now!