Who doesn’t want to have ripped abs when the summer vacation starts? If you ever considered to get an attractive body shape this might be useful to read for you. This article is about fat-burning ab exercises which can help you to reach the body type which you sat as a goal.
1. Jack-knife Sit-ups
This is the favorite exercise of many because it can be done easily and doesn’t demand any equipment. The first thing you have to do to perform it is to lie down on the floor with arms stretched over your head parallel with your body. Then exhale and try to reach your arms and your legs till your reach a jack-knife position. Do 20-30 reps in 3-4 sets.
2. Flat Bench Lying Leg Raise
This exercise will train your abdominals very effectively and help you burn fat around your trunk. But this one needs to be done in gym or at your home in case you own a bench. So first of all, lie on the bench with your back with hands under your glutes palms facing down. In this position try to extend your legs upward as much as possible. Do 10-20 reps in 3-4 sets.
3. Decline Crunch
This needs to be done at gym accompanied by a decline bench. To begin with, secure your legs at the end of the decline bench and lie down. Secondly, place your hands behind your head but don’t lock your fingers. If you are in this position contract your abdominal muscles and raise from the bench then come down slowly to the starting position. Do 30-40 reps in 3-4 sets.
4. Hanging Leg Raise
First of all, you will need to go to the gym or buy a chin-up bar which can be fixed up in your house. You have to be good friend of the chin-up bar since this exercise isn’t too easy but worthy. Hold the bar with both arms extended and legs straight down. Raise your legs until it will reach ninety degree angle with your torso then go back slowly. Do it 10-15 reps in 2-3 sets.
5. Cable Crunch
As its name tells you, this move requires some special equipment which you can find in any gym. Thie mentioned equipment is a high pully with a rope fixed to it. Grab the rope with both of your hands in an extended position meanwhile getting down on your knees. Flex your waist with hips staying in the same position and contract your abs till you reach the floor then slowly return to the starting position. Do 10-20 reps in 3-4 sets.
6. Russian Twist
Lie down on the floor on your back and bend your knees to the right angle. Search for something that you can hold onto meanwhile performing this exercise. If you’ve got it grab with both hands and hold it against your stomach and elevate your upper body. This will be your starting position. Then extend your arms to one side while holding the object after to the other side. Do 10-10 reps both side in 3-4 sets.
7. The Plank
Go down to the floor to the prone position bending your elbows in the right angle. Pay attention to your back that need to be flexed during the exercise. To perform this exercise you have to stay in this position for 1-2 minutes. Doesn’t sound so hard, right? Actually, it’s really tiring, so take a bit longer rests between the sets.
8. Exercise Ball Pull-In
The Ball Pull-In is a great exercise because of two reasons. Reason one: it require balance noting that it’s easy to slip off the ball. Reason two: Meanwhile you do this exercise you have to contract your abdominal muscles which isn’t easy either. To begin this exercise, place your feet on the ball and your hands to the floor with extended arms then bend your knees as much as you can and return to the starting position. Do 15-20 reps in 3-4 sets.
9. Gorilla chin
Gorilla chin or crunch needs be done similar to the Hanging Leg Raise but there is a little difference between the two. This is the starting position which means that you have to start it with bending your knees at a 90 degree angle so that the calves are parallel with the floor then you have to crunch your knees up till they reach your chest. Do 15-20 reps in 3-4 sets.
10. Air bike
Lie flat on the floor with your lower back pressed against the ground. Then place your hands behind your ears and lift up one of your legs to the right angle while stretching the other one. The following step is trying to reach your knees with your elbow. Approach your left elbow to your right knee and reverse. Do 20-40 reps by changing this two positions with longer 10-15 minutes rests between the sets.
11. Twisting Windmill
Lie down on the floor with extended arms out to the sides and straight legs. First lift up your legs to the right angle to your body. Than twist your hip to the left and repeat it on the other side. Repeat this exercise with both arms at least 10-16 times including 10 to 15-minute rests between the sets.
12. Alternate heel touchers
To do this exercise first of all you have to lie on the floor and place your hands parallel with your body. Bend your legs to the right angle with paying attention that your foot stay on the floor. Then lift one of your arms 5-10 cm up keeping it parallel and try to reach your heels with your hand. Do the same with your other hand and repeat one after another. Do 20-40 reps by changing this two positions with longer 10-15 minutes rests between the sets.
13. Barbell Side Bend
Stand up straight and hold a barbell behind your head placing it on your shoulders. To start the exercise bend your hip to the side as much as you can and pay attention to your back because this is need to be done with straight spine. If you reached the maximum angle that you can straighten your torso to the starting position. Do 20-20 reps each side in 2-3 sets.
14. Ab Crunch Machine
This is a very efficient exercise that can be performed easily in the gym. You only have to choose the weight you want to do it with then sit on the machine. Grab the ropes or place your hand on the bar of the machine and your feet to the feet holder. Do 20-30 reps in 3-4 sets.
15. Bosu Ball Crunch
Lie down on the round side of the Bosu Ball with your back against it. Place your feet on the floor and bend your knees. Cross your arms in front of your chest, because this will be your starting position. Do the exercise moving your torso toward your knees and back to the starting position. Do 15-25 reps in 3-4 sets.