ABS workouts-Abdominal core exercises


Abdominal core exercises seek to strengthen the muscles of the abdomen and give a definitive outline in their appearance. Most of these workouts target the rectus abdominal muscle that is notoriously identified as the six-pack.

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In addition, other muscles such as the external oblique also form the basis of abs workout. The transversus abdominis is a deep-lying muscle and is a good anchor of abdominal tissues. If strengthened through the abs workouts, these muscles become overtly pronounced and can even boost one’s confidence in wearing clothes such as crop tops that flaunt the abdominal region.

Several exercises exist for both men and women as abs workouts. Some types of these workouts can be done in the gym while others can be done at the comfort of one’s home or even in beaches and designated outdoor workout areas. It is for this reason that abs workout has become popular and many people have embraced its importance in shaping how their general physique appears.

Scissor Kicks

While at home, you may want to do the scissor kicks. This type of abs workout does not require the use of any lifting weights.


It usually involves lying horizontally on a flat surface on your back with your legs extended side by side. The exercise then begins when you contract muscles of your core region and then you curl your pelvis. You henceforth make scissor kicks with your legs, one crossing over the other while you remain compact throughout the whole set that usually consists up to about 8 to 10 reps. You then take a breather for 30 seconds then begin the second set. One may consider doing a minimum of 3 sets, increasing the number of reps as you progress through the sets.

V-Sit Ups

Another form of free-weight exercise for abs work out is the V-sit ups. This is a good exercise to improve balance and offer extremely good abdominal strength.


This form of exercises is suitable to be done anywhere be it in the gym or in the comfort of your home. It simply involves lying flat on your exercise mat with your arms fully stretched behind your head. Your legs should also be fully stretched out to the front.

With your body in that position, the exercise begins when you raise your legs concurrently as you raise your hands. In an angle of about 45 degrees, you will be able to touch your feet. This movement is repeated until one achieves a minimum of about 10 to 15 reps. It is also advisable to do a minimum of close to 4 sets, each time increasing the resistance in the subsequent reps.

The V sit-ups are more or less similar to the X and O exercise that indulge the body in a similar horizontal position pre-workout. The hands and even the legs are then stretched out to form a star position. One grabs their knees and goes back flat to form an X shape. Similar movements as in V sit-ups are made.

Alternatively, one may wish to exclusively perform his or her abs workouts in the gym, in which case there is involvement of dumbbells and extra weights to support their exercises. Use of weights enhance the pressure put on the abdominal core muscles and if done well with proper weight resistance, outstanding results are achieved after a stipulated period of time.

Dumbbell Renegade Rows

An example of an exercise that involves weights is the dumbbell renegade rows.


In this exercise, one position in a push up set up with dumbbells of choice in each hand. The feet should be apart for proper balance while in that position. Here, you should tighten your hip and make the abdominal muscles as tight as possible. Rowing movements are then made using the dumbbell and modification can be made on the number of sets one is willing to do. Note that the number of reps is influenced by the number of sets you are always willing to have a go at.

Dumbbell Chops

Also, one may choose to include the diverse dumbbell chops as part of their routine abs workout. The exercise is inclusive of full body rotational movements and is keen to strengthen the oblique muscles and also the lower abdominals in general.

As illustrated above, one stands in an upright posture with a dumbbell held above the shoulder. Be keen to have both hands on the dumbbell and the arms should completely be stretched out in a straight manner. With a tight torso in place, movements are made to flex the oblique muscles and make the abdominal area tighter and stronger.

Leg Raisers

In a fully equipped gym where one has access to the dip bar, abs workouts involving leg raises can be done successfully. A dip bar usually has two parallel bars on either side hence allows you to hold it on both sides with one hand on each bar.

This makes you suspended in the dip station. The dip bar hence involves the knee and leg raises. Usually, the knees are bent and raised towards you while in the suspended position. About 10 to 15 reps should be done and a minimum of 4 sets done as well.



The most common type of abdominal exercise, however, is the crunches. This is an easy exercise but very effective if done properly with the required intensity and vigor. Crunches are done when one lies flat on their back. The knees are brought in towards the chest and upon reaching a bend of about 90 degrees, full abdominal contraction is attained. Several sets can be done with a minimum number of 3 sets, each having 10 to 15 reps.


Planks have also proven to be one of the best ab exercises and it shows great results if included in daily ab routine workouts. Side planks done in a time limit of 30 seconds minimum are beneficial and effective in strengthening the abdominal area.

These exercises have been proven to be effective in both men and women and are recommended for people willing to burn calories and reduce their belly fats.


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