Riya Baibhawi

Few Exercises That You Can Perform To Get Abs

Planks (Credit: Canva)

Getting abs is a dream for all fitness enthusiasts. These well-defined abdominal muscles, visible through the skin, not only enhance a man's aesthetic appeal but also are an indicator of their fitness and health. Achieving these washboard abs typically requires reducing overall body fat, which can be done majorly by being conscious of one's diet and following a proper exercise regime.

While diets differ for person to person, based on their body types, here are are few exercises that you can perform to get abs.

1. High-Tension Plank is an excellent exercise to enhances core tension, crucial for sprinting, jumping, and lifting. Begin in a forearm plank, create full-body tension, and breathe deeply while holding the position. You can incorporate into warm-ups or between heavy lifts, with 3–4 sets of 10-second holds.

2. Deadbug stabilizes the spine and improves energy efficiency during movements. To begin, lie on your back, press your lower back to the floor, and alternate extending arms and legs. It is beneficial to include in warm-ups with 2–3 sets of 4 reps per side. 

3. Bear Crawl builds shoulder, hip, and core stability, enhancing coordination. Crawl on all fours, keeping knees low and opposite limbs moving together. Add to warm-ups or as a finisher, performing 2–5 sets of 30 seconds.

4. Farmer's Walk is an effective exercise for those looking to improving posture and core bracing during high-intensity movements. Carry heavy weights with a straight spine and slow steps. Use as a finisher or main strength exercise twice weekly, 3–5 sets. 

5. Reverse crunches: Activates lower abs while reducing strain on the back and hip flexors. Curl knees toward your chest, keeping your lower back on the floor. Perform before lower-body workouts to reset your hips. 

6. Slow-Motion Mountain Climbers strengthens deep core muscles and boosts performance in running and lifting. Move one knee at a time toward your chest in a controlled 3-second tempo. Use as active recovery in circuit workouts. 

7. Hollow-Body Hold: Strengthens the core and enhances performance in pull-ups and other back exercises. Lie on your back, lift arms and legs, and hold a stable position. Perform at the start of upper-body training sessions for 3–4 sets of 10-second holds. 

8. Ab Wheel Rollout is a good way to target core stability and mimics the hollow-body hold in motion. Roll out with an ab wheel or barbell while maintaining core tension. Include in pull-up warm-ups or as an alternative exercise, 2–3 sets of 5 reps. 

9. Hanging Knee Raise: Builds core control and strength, mimicking movements used in rock climbing. Hang from a bar and curl knees up slowly while controlling your descent. Perform as a warm-up or conditioning exercise daily with 1–2 sets of 5–6 reps. 

10. Swiss Ball Crunch strengthens the core while improving balance and stability. Sit up from a lying position on a Swiss ball with hands behind your ears. Include in warm-ups or at the end of workouts, 2–3 sets of 15–20 reps twice weekly.

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Getting abs is a dream for all fitness enthusiasts. These well-defined abdominal muscles, visible through the skin, not only enhance a man's aesthetic appeal but also are an indicator of their fitness and health. Achieving these washboard abs typically requires reducing overall body fat, which can be done majorly by being conscious of one's diet and following a proper exercise regime.While diets differ for person to person, based on their body types, here are are few exercises that you can perform to get abs. 1. High-Tension Plank is an excellent exercise to enhances core tension, crucial for sprinting, jumping, and lifting. Begin in a forearm plank, create full-body tension, and breathe deeply while holding the position. You can incorporate into warm-ups or between heavy lifts, with 3–4 sets of 10-second holds. 2. Deadbug stabilizes the spine and improves energy efficiency during movements. To begin, lie on your back, press your lower back to the floor, and alternate extending arms and legs. It is beneficial to include in warm-ups with 2–3 sets of 4 reps per side. 3. Bear Crawl builds shoulder, hip, and core stability, enhancing coordination. Crawl on all fours, keeping knees low and opposite limbs moving together. Add to warm-ups or as a finisher, performing 2–5 sets of 30 seconds. 4. Farmer's Walk is an effective exercise for those looking to improving posture and core bracing during high-intensity movements. Carry heavy weights with a straight spine and slow steps. Use as a finisher or main strength exercise twice weekly, 3–5 sets. 5. Reverse crunches: Activates lower abs while reducing strain on the back and hip flexors. Curl knees toward your chest, keeping your lower back on the floor. Perform before lower-body workouts to reset your hips. 6. Slow-Motion Mountain Climbers strengthens deep core muscles and boosts performance in running and lifting. Move one knee at a time toward your chest in a controlled 3-second tempo. Use as active recovery in circuit workouts. 7. Hollow-Body Hold: Strengthens the core and enhances performance in pull-ups and other back exercises. Lie on your back, lift arms and legs, and hold a stable position. Perform at the start of upper-body training sessions for 3–4 sets of 10-second holds. 8. Ab Wheel Rollout is a good way to target core stability and mimics the hollow-body hold in motion. Roll out with an ab wheel or barbell while maintaining core tension. Include in pull-up warm-ups or as an alternative exercise, 2–3 sets of 5 reps. 9. Hanging Knee Raise: Builds core control and strength, mimicking movements used in rock climbing. Hang from a bar and curl knees up slowly while controlling your descent. Perform as a warm-up or conditioning exercise daily with 1–2 sets of 5–6 reps. 10. Swiss Ball Crunch strengthens the core while improving balance and stability. Sit up from a lying position on a Swiss ball with hands behind your ears. Include in warm-ups or at the end of workouts, 2–3 sets of 15–20 reps twice weekly.