The Best Ab Exercises That Will Bring Out Your Six Pack
One of the most sought after result of months of working out is a six-pack abs. However, to get this result, a lot of hard work and dedication is required. Additionally, it is essential to understand the proper techniques and practices to have the best shape of the abs. some of the best abs exercises involve using a dumbbell. Here are a the best ab exercises with dumbbells that will give you six-pack abs:
This exercise involves swinging the dumbbell and applying pressure to the abs. if you are a beginner, you should use an 8kg dumbbell. Intermediate and advanced exercisers should use a 12kg and 16kg dumbbell respectively. You can do this exercise at home or at the gym.
Stand with your feet a little wider that the width of your shoulders while holding one end of the dumbbell. Bend your knees and swing the dumbbell through the back of your legs. Then, pop your hips and swing the dumbbell to eye level. Do this exercise 8 to 16 times with 90 second breaks between sets. The recommendable number of sets for this exercise is 8. Note that, when using an adjustable dumbbell, you should adjust the plates very tightly.
To do this exercise, stand with a feet less wide than your shoulder’s width. Hold the dumbbell with both hands up and to one side of your head. This should be done above ear level with the arms extended. Chop the dumbbell down around your body and squat as you do so. The dumbbell should end up right next to your opposite shin.
Start at the first position again and do the chop 8 to 16 times. Change sides and do the reps. It is important to note that this is not an easy abs exercise, so you should choose the right dumbbell weight and the right manner of handling it. Begin with a light weight then increase it as you get used to doing the exercise.
The side bend is an easy exercise to do. Stand with your feet shoulder width apart abs braced and you. Hold the dumbbell in one hand and place the other hand behind your head. Bend down towards the hand holding the dumbbell. Return to the initial position and do this 8 to 16 times. Change sides and do 8 to 16 reps. 4 sets are recommended for each side are 4 with a 90 second break between sets.
The final best abs exercise is the Russian twist. Begin by sitting on the floor with feet raised and your knees bent leaning backwards. Hold the dumbbell with both hands in front of the sternum. Twist in the other direction then go back to the initial position. This makes the first rep. Do this 8 to 16 times. 4 sets are recommended.
Lie flat on the floor while holding the dumbbell with both hands close to your chest; your knees should be bent. Using your upper abs, raise your torso, and then slowly move back to the initial position. Do this 8 to 16 times.
In order to get the desired results within weeks, do these exercises frequently and increase the weights as you go.
5 Abs Workout Mistakes That You Are Probably Making
Here are five abs workout mistakes that are keeping you from attaining six-pack abs:
Underestimating the Importance of Compound Exercises
If you focus your abs workouts to isolating exercises only, you will be missing out greatly. Compound exercises such as squats, deadlifts, and overhead presses will engage your whole core hence strengthening the abs from all sides. It is a huge mistake leaving these exercises out of your workout routine.
Having a Complete Workout Just For Your Abs
If you are using an entire workout for abs exercises then you are making a mistake. You only require fifteen minutes to perform abs exercises. In case you are including compound exercises in your workout, you only require one or two abs exercises. Do 2 to 3 sets at the end of each workout and you are good to go. You can also include these abs circuits at the end of your workout.
The Misconception That Crunches Are Everything When It Comes To Abs Exercises
This is a frequent mistake that people make. Six-pack abs cannot simply be crunched out. Crunches alone will not do. There are several exercises that are just as effective, or even better than the overused crunch. The dumbbell exercises discussed above focus more on the muscles in the abs area than the crunch does. Therefore, alternate between the two for guaranteed success.
Overlooking the Lower Back
Often people will remember to train the front and the side of the core but forget about the back. Forgetting to train the lower back is a great mistake for anyone seeking to get six-pack abs. to achieve a strong core, exercise your lower back. You will achieve balance and strength if you do.
Out-Crunching Your Diet
The secret to visible abs is not the number of crunches you do, but rather, the percentage of your body fat. You can’t simply burn off excess fat by doing lots of crunches. To get visible abs, you need to keep your diet in check. For guaranteed success, engage in cardio workouts, abs exercises and a strict diet.