We women want a tight and flat belly. If you want abs, here are the best 15 ab exercises. These exercises gave great results for our clients in getting a flat belly.
To reach your goal fast, the right way is to follow a diet and exercise regularly. We know it takes effort to work out and eat right. These exercises target all parts of the abs and you will see great results if you stick with them.
Ab muscles consist of several muscles you can see in athletic people who work out abs regularly. First, you should know the abs have four muscle groups.
- What makes up the abdominal muscle:
1- External Oblique.
2- Internal Oblique.
3- Rectus Abdominis.
4- The transversus abdominis muscle.
Out of the four abdominal muscles, two are visible: the external oblique and the rectus abdominis. The rectus abdominis is what we call the six-pack, while the oblique muscles are on the sides.
If your goal is to lose belly fat, we offer you a set of exercises with explanations for each.
These exercises focus on all parts of the abdominal muscle and can be done without any equipment. Keep doing these exercises and you'll get a flat and perfect belly.
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Workout duration: 15 minutes
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Equipment used: None
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Target muscles: abdominal and side muscles
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Note: Choose 3 different exercises. Do each one 3 sets of 15 reps.
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1- The first exercise: Assisted Reverse Side Situp.
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How to do it: Lie on your left side, rest your palm on the ground. Lift yourself a bit off the ground. Raise your leg, bend your knee, pull it close to you. Lift your chest to meet your knee and then return to the start. Do this 15 times each side, then repeat on the other side. Do 3 sets.
This exercise works the front abs and side muscles (obliques and transverse abs).
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2- The second exercise: Bent Leg V-Up.
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How to do it: Lie on your back, then raise your legs up in the air bent at 90 degrees so your shins are parallel to the floor. Keep your hands beside your chest. As you raise your upper body, try to touch your toes with your fingertips. Do 3 sets of 15 reps.
This exercise hits the flat muscles and also the abs known as the six-pack (six-pack abs and transverse abs).
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3- The third exercise: Alternating Toe Reach.
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How to do it: Lie on your back, then lift your left leg with your right hand and try to touch their ends in the air. Bend your whole body fully when you touch and don’t move or bend your neck. Do 3 sets of 15 reps for each leg.
This exercise works the inner and outer abdominal muscles and the transverse abdominal muscle (obliques and transverse abs).
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4- The fourth exercise Leg Raise and Reach Clap.
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How to do the exercise: lie on your back with your hands at your sides on the floor, lift your legs up, raise your body to a 90-degree angle, touch your hand edges around your body, then slowly lower back down. Do 3 sets of 15 reps.
This exercise works the flat muscles and also the abs known as six-pack abs (six-pack abs and transverse abs).
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5- The fifth exercise Lying Windshield Wipers.
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How to do the exercise: sit slightly tilted on the floor, extend your leg, lean your back back a bit, fix your hand and elbow on the floor, slowly move your leg left and right at an angle to your body. Do 15 reps each side for 3 sets.
This exercise works the inner, outer, and flat muscles, and also the abs known as six-pack abs (six-pack abs, obliques, and transverse abs).
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6- The sixth exercise Russian Twist
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How to do the exercise: Sit on the ground, bend your legs and lift them so your thighs are parallel to the ground. Straighten your back, place your hands beside you, move your midsection right and left. Do 15 reps each side for 3 sets.
This exercise works the flat muscles and also the inner and outer muscles (obliques and transverse abs).
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7-The seventh exercise Side-To-Side Crunch.
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How to do the exercise: Lie on the ground, bend your legs, press your back down, move your shoulders and reach your right hand to your right foot. Do 15 reps each side for 3 sets.
This exercise works the inner and outer muscles (obliques).
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8-The eighth exercise Side Plank Dips.
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How to do the exercise: Lie on your left side, lift your body off the ground, support yourself on your left forearm. Your elbow should be under your shoulder. Place your other hand on your waist, lower yourself trying to touch the ground. Do 15 reps each side for 3 sets.
This exercise works the flat muscles and also the inner and outer muscles (obliques and transverse abs).
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9- The ninth exercise Side Plank and Reach Through.
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How to do the exercise: Lie on your left side, lift yourself off the ground, support yourself on your left forearm, with your elbow under your shoulder, lift your right hand and move it in a half-circle motion passing your body, then do the same on the other side. Do 15 reps on each side for 3 sets.
This exercise works the flat muscles and also the inner and outer muscles (obliques and transverse abs).
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10- The tenth exercise Toe Reach.
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How to do the exercise: Lie on the ground, stretch your leg up at a 90-degree angle, bring your hands to your chest, start raising and lowering your upper body, try to touch your toes with your hands while moving your trunk (waist and full abs) each time you touch your feet and then return to the ground. Do 15 reps for 3 sets.
This exercise targets the flat muscles and also the abs known as six-pack abs (six-pack abs and transverse abs).
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11- The eleventh exercise Plank.
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How to do the exercise: Place your elbow on the ground so your shoulders are aligned with your elbow, stretch your body and back. Hold this position for 45 seconds, or a minute, or longer if you can. Repeat this 15 times. The plank is the most popular ab exercise, breaking 60 seconds is tough, the famous ab workout.
This exercise works the transverse muscles.
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12-The twelfth exercise Plank With Hip Dip.
How to do the exercise: Keep your elbow steady on the ground so your shoulders line up with your elbow and stretch yourself out. Straighten your back and move your waist side to side. Repeat each side 15 times for 3 sets.
This exercise is an upgrade to the plank with added improvements to get better results and engage more muscles.
This exercise works the transverse muscles plus the inner and outer muscles (obliques and transverse abs).
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13- The thirteenth exercise Plank With Hip Dip.
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How to do the exercise: Keep your elbow steady on the ground so your shoulders line up with your elbow and stretch yourself out. Straighten your back and bend your knees, switching legs like you're running in place in this position. Repeat each side 15 times for 3 sets.
It's another upgrade to the plank with added improvements to get better results and engage more muscles.
This exercise works the flat muscles as well as the inner and outer muscles (obliques and transverse abs).
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14-The fourteenth exercise Bicycle Crunch
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How to do the exercise:- Lie on the ground, place your hands beside your ears, straighten your legs, pull your left leg in and straighten it, then switch feet while touching your right elbow to your left knee. Repeat each side 15 times for 3 sets.
The crunch exercise is one of the most famous belly exercises but adding the bicycle move with shoulder motion and touching improves it to get better results and activate more muscle groups.
This exercise works the flat muscles as well as the inner and outer muscles (obliques and transverse abs).
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15-The fifteenth exercise Deadbug
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How to do the exercise:- Lie on the ground, raise your hands level with your shoulders, also lift your legs, bend and straighten your knees with leg movements. Try to move your right hand with your left foot. Repeat each side 15 times for 3 sets.
This exercise works the flat muscles (transverse abs).
Summary :-
Your muscles and body won't respond by just doing random workouts. You need to follow a training plan made by an expert to get better and faster results for your body. We wish you a good healthy life.
