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Ab exercises for weight loss

What are the most effective ab exercises for weight loss?

This article will help you choose the right abdominal exercises for you. If you’re looking to develop abs, there are a few basic rules. First, you want to make sure you are working your abs with exercises that recruit large numbers of muscle fibers. Second, you want to make sure you are training them hard. And finally, you want to make sure your diet is in check so that the fat burning process can begin.

  • Have a low-calorie diet
  • Stay hydrated
  • Have a high-intensity workout

Here’s the list of most effective ab exercises for weight loss:

The plank

Plank is a great exercise for beginners because you can do it at home. Simply lie on your back and place your feet flat against the floor. Raise your body by pressing the lower back into the floor and bending your knees, as if you were using a pogo stick. Keep your arms at your sides for balance. Hold the plank position for as long as is comfortable and repeat 3 to 5 times.

The crunch

Crunch is a great ab exercise for beginners because it is easy to perform. Lie on your back with your knees bent and arms at your sides. Inhale as you contract your abdominal muscles and raise your torso from the floor. Exhale as you return to the starting position. Do 15 repetitions.

Bicycle crunches

The bicycle cruncher is a great ab exercise for beginners because it is very easy to perform. Lie on your back with your legs straight and feet flat on the floor. Lift your feet off the floor. You should feel your core muscles working already. Tighten your abs and bring your feet to you chest. Slowly lower your feet back to the floor. 8. Bicycle Cruncher With Twist The bicycle cruncher with twist is a great exercise to really work your entire core.

Reverse crunch

Lie on your back with your knees bent and arms at your sides. Inhale as you contract your abdominal muscles and raise your torso from the floor. Keep your neck relaxed. Exhale as you lower your torso to the floor. Repeat 10 times. After you get used to the exercise, try to make your exhales last longer than your inhales (the 2:1 ratio).

Oblique twist

Lie on your back with your knees bent and arms at your sides. Inhale as you contract your abdominal muscles and raise your torso from the floor. Imagine someone pulling your belly button in and up. Exhale as you return to the floor. Start off with one set of 15 repetitions and build up to three sets of 15. The third way to flatten your belly is to exercise every day.

Pilates abdominal rolls

Lie on your back with your knees bent and arms at your sides. Inhale as you contract your abdominal muscles and raise your torso from the floor. Exhale as you extend your legs. Hold for up to 20 seconds, then repeat two to three times. Side Crunch Lie on your left side with your knees bent and right arm resting on the floor. Inhale as you contract your abdominal muscles and raise your torso from the floor.

Reverse crunches with roll

Lie on your back with your knees bent and arms at your sides. Inhale as you contract your abdominal muscles and raise your torso from the floor. Exhale as you lower your torso to the floor. The movement should resemble a wave, flowing up and down. The Crunch With A Twist: Lie on your back with your knees bent and your arms at your sides. Inhale as you contract your abdominal muscles and raise your torso from the floor.

The side crunch

Lie on your left side with your knees bent and right arm resting on the floor. Inhale as you contract your abdominal muscles and raise your torso from the floor. Exhale as you curl your upper body forward to touch the floor.

Standing wood chop

Stand with your feet hip-width apart and your arms straight down in front of you. Lift your arms, bringing them to shoulder height and driving your elbows back. As you pull your elbows back, squeeze your shoulder blades together and hold for two seconds. Release slowly. That’s one rep. Do three sets of 10 reps.

Bench press

Stand in front of a bench and place your hands on the bar. Raise the bar until your elbows are even with your shoulders. Then lower the bar, pausing at the bottom of the motion for two seconds. Nautilus Rotary Torso: This machine rotates your torso, and the resistance is applied to the outside of your arms and to your back. Turn the knob to select a weight; choose a weight that will challenge you but not make you unable to finish your set.

Wall sit

Hold a hand grip at shoulder height and sit on the ground. Lower your body until your upper thighs and knees touch the ground. Raise your legs in an alternating fashion: lift and lower in 1-second intervals for the desired number of reps. Perform this exercise as a superset to the Bulgarian Split Squat, by performing 10 reps of each exercise consecutively. Then rest for 30 seconds and perform a set of 8–10 reps of each exercise consecutively. Continue alternating sets until you have completed 2–3 sets of 10–12 reps for each exercise.

Calories burned per minutes

  • Plank – 30 calories burned per minute
  • The crunch – 32 calories burned per minute
  • Bicycle crunches – 36 calories burned per minute
  • Reverse crunches – 40 calories burned per minute
  • Oblique twist – 43 calories burned per minute
  • Pilates abdominal rolls – 48 calories burned per minute
  • Reverse crunches with roll – 52 calories burned per minute
  • The side crunch – 54 calories burned per minute
  • Standing wood chop – 62 calories burned per minute
  • Bench Press – 45 calories per minute
  • Wall Sit – 10 calories per minute

I am sure that the above exercises will help you to shape up your abs and strengthen your core. Best of luck for you!

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