Abs Workout is those exercise that affects the abdominal muscles (known as the stomach muscles or “abs”). This is useful for improving performance with certain sports, back pain, and for withstanding abdominal impacts.
Abs workout is a very powerful workout. In the abs workout first, you think about the belly fat. You can reduce the belly fat If you follow some simple steps. These steps are:
- Don’t eat sugar and avoid sugar-sweetened drinks.
- Avoid Foods That Contain Trans Fats.
- Don’t Drink Too Much Alcohol.
- Eat a High-Protein Diet.
- Do Aerobic Exercise (Cardio).
- Eat Fatty Fish Every Week.
- 1 Simple Abs Workout for Men:
- 2 Easy Abs exercise at home:
- 3 Medium Abs Workout:
- 4 Hard Abs workout for six pack:
- 5 The foods that use in six-pack abs duration:
- 6 Lower Abs Workout Best Lower Ab Exercises for Runners
5 Best for abs
Read More: Different types of squats
And also read: 7 Day Keto Diet
Best Examples: How to get a six-pack?
Advice about how to get “six-pack abs”:
- Some people say special types of ab exercises and workouts are all you need…and they’re wrong.
- Some people say ab exercises are useless…and they’re wrong.
- Some people say you just need a low body fat percentage…and they’re wrong.
- Some people say you have to eat certain foods and avoid others…and they’re wrong.
- Some people say it’s all in the supplements…and they’re just lying.
The foods that use in six-pack abs duration:
Broccoli is a low-calorie food that’s packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.
Cinnamon can help to blunt insulin response in the body, stopping you from storing fat,
says an American study.
Cheddar is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.
Mushrooms are a great low-calorie way to add bulk to stews and pasta sauces, according to American research.
Sweet potatoes are a low-GI food and research from the US found they don’t promote fat storage by causing your insulin levels to spike, unlike normal potatoes.
Green tea contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.
Chilli peppers are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.
Blueberries can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Woman’s University.
Milk contains a protein called Latium, which helps reduce cortisol and lower blood pressure, according to a number of studies.
Lower Abs Workout Best Lower Ab Exercises for Runners
That said, there are plenty of abs exercises—both creative and classic—that engage your rectus abdominis, including the lower part, and make you a stronger runner.
“While it’s important to work your whole core for a balanced body, there are certain exercises that utilize the lower part of the rectus abdominis,” Clayton says. “These ‘lower abs’ exercises are great for runners because they often involve driving your knee up towards your core, stimulating the motion of running.” (See: mountain climbers.)
How to use this list: Clayton suggests doing each exercise in the lower abs workout below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,”. They even demonstrate them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
1. Downward Dog Split to Elbow Knee Hold
Start in a high plank position then send hips back and hike them up to downward dog position, biceps turned towards ears and fingers pushed into the floor. Lift right leg straight into the air, then drive right knee to touch right elbow as you shift weight forward to your hands. Return to downward dog and repeat with left leg. Continue to alternate.
2-Side Plank With Reach-Through
Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to the ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to the floor. Return to starting position. Repeat for 30 seconds on each side.
3- Slider Plank to Pike
On hardwood or tiled floor, place feet on two sliders (or towels) and assume a forearm plank position (elbows under shoulders, core and butt engaged). Using your core, lift hips up to pike, sliding feet forward and pulling your belly button in toward the spine. Slide back to lower hips to plank position. Repeat.
4- Slider Bear Plank
On hardwood or tiled floor, place feet on two sliders and assume a high plank position (hands under shoulders, soft bend in elbows, butt and core engaged). Pull feet in toward chest, bending knees until you’re in a bear plank, knees below hips, but still lifted off the floor. Slowly push feet back to high plank. Continue to repeat. To make it easier, move one leg at a time.
5- Hollow Hold to V-Sit
Start lying faceup on the mat. Lift head, shoulder blades, and feet off the floor as you extend arms straight out. The neck should be relaxed, not strained. This is your hollow hold. Next, engage abs to lift chest towards legs as you bend knees so that body forms a V shape and shins are parallel to the floor. Slowly lower back down to a hollow hold position and repeat.
6- Straight Leg Pulse Up
Lie faceup with feet flexed in the air so the body creates a 90-degree angle and arms are rested palms down at sides. Use the core to pulse legs straight up towards the ceiling, lifting butt off the floor and pushing weight into hands. Think about stamping the bottom of your shoes on the ceiling and avoid using momentum to swing legs forward and up. Lower back to floor and repeat.
7- Diagonal Mountain Climber
Start in a high plank position with hands under shoulders, soft bend in elbows, and core and butt engaged. Draw right knee to left elbow. Return to high plank position. Draw left knee to right elbow. Continue to alternate. Increase speed for more cardio.