If you really want to get your strongest, firmest abs you want to choose exercises that target all the muscles of the core, including the rectus abdominis (or the "six pack"), obliques and lower backs.
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| Picture via : https://bpsnutrition.net/blogs/news/top-5-exercises-for-flat-strong-abs |
1. Spiderman Plank Crunch
– Start in a traditional plank position with your forearms on the ground and your body perfectly straight.
– Bring your right knee forward toward your right elbow, then return to the plank position.
– Repeat by bringing your left knee toward your left elbow.
– That’s one rep. Alternate sides for a total of 10 complete reps.
– Bring your right knee forward toward your right elbow, then return to the plank position.
– Repeat by bringing your left knee toward your left elbow.
– That’s one rep. Alternate sides for a total of 10 complete reps.
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| Picture via : https://workoutlabs.com/exercise-guide/cable-core-rotation/ |
2. Cable Rotation
– Stand holding a cable with both hands out in front of you at just under shoulder-height.
– Keeping your arms fixed and straight, and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center.
– That’s one rep. Alternate sides for one set of 10 complete reps.
– Keeping your arms fixed and straight, and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center.
– That’s one rep. Alternate sides for one set of 10 complete reps.
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| Picture via : https://www.popworkouts.com/bicycle-crunches-work-lower-abs/ |
3. Bicycle Crunch
– Lie on your back with your hands behind your head, and your legs raised and bent at 90°.
– Alternate sides by bringing your right elbow toward your left knee, then your left elbow toward your right knee, building up to 60 seconds.
– Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
– Alternate sides by bringing your right elbow toward your left knee, then your left elbow toward your right knee, building up to 60 seconds.
– Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
Holland says: “With this movement, you’re targeting all three key areas at the same time. It combines a regular crunch, the side-to-side motion that targets the obliques, and the reverse crunch that hits the lower abs.”
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| Picture via : https://www.bodybuildingenhance.com/cross-body-crunch-exercise/ |
4. Cross Crunch
– Lie on your back with arms and legs diagonally out so that your body forms an “X.”
– Keeping arms and legs straight, bring your right hand toward your left foot, then your left hand toward your right foot, lifting your head, neck, and shoulders off the ground.
– That’s one rep. Aim for one complete set of 10 reps.
– That’s one rep. Aim for one complete set of 10 reps.
THEVA HARI
ALAM 008102
DNS20 ALPHA
AKADEMI LAUT MALAYSIA
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