Maybe you did not know, but crunches and sit-ups will never give you a solid abs on their own, because the research has shown that many of these popular movements that should provide you with an in-depth middle section in no time actually do not produce any significant results and do not put much effort into other parts of the body such as the neck, spine, and lower back, but you need to try to eat properly and reduce body fat by burning more calories than you consume.
So proper nutrition is very important because many experienced bodybuilders will even find that abs are done in the kitchen, and not in the gym. And then next, you need to engage in a diverse training routine that directs each of the upper and lower abdominal muscles. And also works them out of every possible angle.
The following program of 6 exercises will help you tone all your abdominal muscles, burn extra fat, and build muscle mass.
Do them in straight sets, making a 30- second break between sets, or in a circuit with no rest between exercises. Here is all you need to do in order to get the ripped abs from the commercials:
Straight leg raises
You need to lie on your back with the head and back relaxing on the ground and the legs extended and keep the knees straight and close together. Then you need to slowly lift your legs straight up towards the ceiling until they are about perpendicular to the floor, if it possible and then to hold the position for a few moments, keeping the lower abs contracted and next you need to slowly return to the starting position.
To do this exercise you need to lie on your back with the head. And back relaxing on the ground and your arms need to be extended by your sides. Then tighten your abs and hold the legs straight out and lifted about six inches above the ground and then you need to start the movement by lifting the left leg higher than the right leg. And next you need to lower it as you lift the right leg higher and you should be done quickly, in a scissor-like motion. Also, you can tuck your hands underneath the glutes for a better control of the movement. And then do one kick with each leg constitutes one rep.
First, you need to lie on the side with a straight body and have your body weight distributed on your forearm and the feet should be on top of each other. Next, you need to lift your hips up off of the floor. And then you need to power the movement with your forearm so that your whole body forms a straight line with the head and neck aligned with the rest of the body. And you need to hold the position for a few moments. And then slowly lower your hips back down to the floor.
You should lie on your right side with the legs on top of each other, bent at the knees and place the left hand behind your head. Next, you need to start by moving your left elbow up and crunch as high as you can and then you need to hold the position for a few moments. You need to be focusing on the contraction in the oblique and then slowly return to the starting position. And then do a few more repetitions on the left side, then switch and repeat on the right side and you need to perform 5 sets of 30 reps (15 reps on each side).
Reverse hip crunch thrusts
So, to do it, first, you need to lie on your back with your head and neck resting on the floor. And then bent knees and flat feet and your arms should be by your sides. Then keeping a tight core, slowly roll your legs up towards your ears. Then bringing the hips up towards you and you need to hold the position for a few moments. And then slowly lower the legs back to the floor.
To do this exercise you should lie on your back. And then you need to cross your arms across your chest so that the right-hand rests on the left shoulder and the left-hand rests on the right shoulder. And then you need to crunch up and bring the right elbow towards the left knee and then drop back to the floor. After that, you need to alternate to the other side and bring the left elbow towards the right knee.
Source: Train Hard Team