I love, love, love the feeling of being sore after a workout. Although it pains a lot and also affects the daily activities for starting days, still I feel on cloud nine post workout. Because workout gives us the feeling of being active and it ensures that we will be living a healthy lifestyle. In this article, I am going to share some guaranteed abs workout.
In the faster world, we live in, carrying out 30 to 45 minutes a day for a good workout can seem like a major challenge, but if you start giving yourself this much time every day, you will be happier and healthier.
So, how do you train your abs? You can make your abs training long and complicated like many people do, but in my book, the best abs workout is the one you’ll do over and over again.
Yes, it’s correct that abs are earned in the kitchen, but if you want a six-pack and this is only your goal, it is vital to pick the right abs workout for you.
This routine is composed of sixteen abdominal exercises or abs workout is carefully chosen to work both the lower and upper abs. Hit it hard, along with a healthy diet, some lifting, and the right amount of cardio, and you’ll see your abs soon enough.
The Timing of Your Pre-Workout Meal Is Key
The timing of your meal whether it is morning breakfast or evening snacks is an essential aspect of pre-exercise nutrition. Try to eat a complete meal which contains protein, carbs and fat 2 3 hours before starting your exercise to maximize the results of your abs workout.
There is a possibility that you might not be able to get full meal 2 3 hours before exercise, so in such cases, you can still eat a decent pre-workout meal. You just need to keep in mind that sooner you eat before exercise, the smaller & simpler the meal should be.
So if you have your meal 45–60 minutes before your exercise, choose foods that are easy to digest and contain mainly carbs and some protein. Click here to read 25 amazing fiber foods for weight loss.
This process will help prevent any stomach discomfort during exercise.
Benefits of workout
In fact, exercise is one of the essential parts of maintaining the body at a healthy weight. Exercise helps people lose weight and lower the risk of various diseases. Below are some of the benefits of doing the workout on a regular basis.
Maintain a Healthy Weight
As we all know or must be heard of, that exercise can help any health condition. Although, weight loss has become the most common fitness goal of doing exercises. People wish to burn calories and lose weight. Fad diets can help in losing initial pounds, especially when you combine it with a fitness routine.
However, it takes dedication to a healthy lifestyle- both nutritious eating, which isn’t necessarily the same as dieting, and routine workouts. Without these two elements, the pounds find their way to come back. Ask any who have lost a remarkable amount of weight. Taking off the pounds is easy when compared with keeping them off. For that, you need to make exercise a habit.
Combat Health Issues
From helping cancer survivors to lowering blood pressure levels and cholesterol, exercise works. Some of the country’s biggest killers can be prevented, including cardiovascular disease, type 2 diabetes, stroke, and various other cancers. A healthy heart beats more slowly and efficiently, which benefits the entire body through better blood circulation. Increased oxygen to all tissues and the lungs keeps the cardiovascular system in healthy condition. A muscular body melts away fat even at rest, making obesity and its related health issues less likely.
Carrying out something healthy for yourself as you face health challenges can create its own healing power. For some, it’s an element of normalcy to which they can stick. It provides an escape, a chance to relieve worries and go beyond traditional medicinal practices. It’s an opportunity to do something exciting.
A safe, energizing workout encourages a positive outlook and enhances self-confidence. During any health crisis, it’s essential to have confidence in yourself and your body’s capabilities. Exercise accomplishments can reflect your external and internal strength- and sometimes improve your condition.
Together with chronic health issues, the workout is precautionary medicine for daily viruses. Common colds and flu are often avoided by those who practice an everyday fitness routine. Those who are physically active on an everyday basis are 20 to 30 percent less likely to suffer common colds than their inactive counterparts. The next time you think you don’t have enough time for a workout, ask yourself if you have time for illness.
Approximately seven of every 100 people suffer from depression at some stage in their lives after age 18 years. Information collected from countless studies reports exercise to provide an immediate boost as well as long-term relief for those suffering from anxiety and depression, similar to that offered by medication and talk therapy. Fire up those brain chemicals (Go, endorphins!) and increase circulation. Your brain will feel relaxed, refreshed, as well as content.
Many physicians are starting to recommend exercise as the first line of protection against anxiety and depression disorders. Mild to moderate depression often respond as well to work out as it would to medication. Unlike the potential adverse side-effects of drugs, workout provides positive “side-effects” like increased self-confidence and possibly a new support group in the form of physical fitness friends.
In short-term studies, researchers discover people show equal compliance to an exercise routine as they do medication. The immediate boost helps long-term adherence to workout unlike a trial period with drugs, which is often disheartening and frustrating during the adjustment period.
Improved mood, increased energy, and decreased stress contribute to exercise’s additional benefits, including the ability to reduce the chances of viruses and enjoy a better night’s sleep.
An energy deficiency seems unnecessary in the world where coffee shops are nearly at every corner and energy drinks can be bought in huge amounts at check-out lines. Two words: post-caffeine crash.
Steady workout increases stamina, so it helps reduce fatigue. Although you may feel winded after a go on the rowing machine, energy produced through routine workouts increases slowly and steadily. The more you do, the more immediate- and lasting- the rewards. Once exercise becomes a regular hobby, you’ll find yourself scheduling it the days you have much to achieve. The extra surge of energy will more than compensate for the time it takes to fit in working out.
After performing the exercise, we can sleep better as it produces healthy physical stress. The brain responds to this healthy exhaustion by increasing time spent in the deepest stage of sleep.
Aerobic exercises, which increase the amount of oxygen in the bloodstream, are best for combating restless nights. Cycle, Zumba, dance, swim, Pump up the cardio, hit the treadmill or any physical activity that reaches a level of exertion is helpful. Spent energy and released tension are the ideal sleep aide.
You can’t always guarantee the maximum hours of sleep; however, a replenishing sleep can be possible during the hours you do manage. Research proves moderate exercise for at least half-hour, seven days per week has the best outcome for a good night’s rest.
You must be knowing that exercise helps you accomplish a youthful glow that radiates a younger appearance. But, there’s more than meets the eye. Exercising regularly also helps older adults live healthy, active lives with a sharp mind.
It helps in maintaining strong muscles and bones, strengthening the body’s core, and improves balance. Exercise is essential for mobility in later years when falls are more dangerous, and rising from a chair can be a challenge.
16 Essential Abs Workout
Here are the sixteen abs workout for you to perform every day or you can choose any of these and prepare a chart accordingly to perform them in a week.
- Lay on the floor, raise the right arm in the air and bend right leg.
- Sit up, using left arm for support.
- Drive heel into the floor and extend hip off the floor into a bridge position.
- Bring left leg under right leg, moving into a lunge position.
- Drive back knees up off the floor, and bring leg next to the other. Repeat these steps in the reverse order to the starting position.
- Stand straight holding a ball with both hands at chest height. Twist body, bringing the ball up and higher than opposite shoulder.
- Keeping the chest up, take the ball down completely all over the body, in a chopping motion. Go slow and let out your breath in the process down. Go back to the starting position.
- Lie down on the back with legs spread, so they are in line with hips. Extend arms overhead. Thus body appears like an X shape.
- Using core to lift lower and upper body, bring right hand and left foot together. Repeat on the opposite side.
- Begin with a forearm plank. Bring left knee to your left elbow.
- Come back to original plank, then repeat on the opposite side. Do as quickly as possible while maintaining proper form.
Stability Ball Saw
- Begin in a plank with forearms on a stability ball, ensuring to keep core tight and the body straight.
- Move arms backward and forward in a sawing motion. For an additional challenge, move elbows in a circle to the right, then a circle to the left.
- Begin in a plank posture with legs on top of a stability ball (the center of the ball should be about under knees). Use knees to draw a semi-circle to the left side, pulling knees to left elbow (in a J shape).
- Go back to the start posture, then draw knees directly under the chest. Come back to the start and pull them toward right elbow.
- Lie down on the back with knees and feet up in the air, keeping knees and hips bent at 90 degrees.
- Keeping body flat on the floor, lower legs down to one side, then bring them up and over to another side. To make this exercise more challenging, straighten your knees.
- Get into a forearm plank position and put your feet on gliders. Keeping core engaged and hands pressing firmly into the ground, slide feet back, so shoulders shift behind elbows.
- Slide feet back to beginning position, or with shoulders a little past wrist. Continue sliding backward and forward.
- Begin with a sitting position, lifting feet in the air and crossing ankles.
- Lean back on sit bones, and, keeping the abs tight, twist back and forth from side to side. If it feels effortless, hold a weight in hands, close to abs, while twisting.
- Start lying down on the ground, legs extended straight on the ground and arms overhead.
- Using core, bring hands to toes, then lower back to begin without touching feet down.
Lower Ab Leg Lift
- Lie-down flat on the floor, preferably by the side of the squat rack or pole you could reach and keep hold of. Extend legs toward the ceiling, pushing lower back into the floor.
- Lift legs up until butt lift off of the floor and then go back to the starting position.
The Body Saw
- Start in a forearm plank, feet on a set of sliders. Holding low back flat, shoulder blades back and down, slide body back as one unit.
- Hold briefly and then come back to the start position or shift shoulders slightly past wrists. Continue sliding.
Kneeling Medicine Ball Rollouts
- Kneeling on a comfortable surface, place medicine ball on the floor in front of you and place both of your hands on top. Without dropping hips, roll the ball out until you feel about to break down.
- Once you have arrived at your threshold, bring the ball back to starting position.
- Lay on back and raise one leg straight into the air.
- Use hands to “climb up” raised leg to touch toes, then “climb” back down.
- Start at the top of a push-up position, hands directly underneath shoulders. Lower right elbow down to the ground, then the left.
- Press up on to the right hand, then the left to return to start.
- Start in a crunch position, but with legs bent at 90 degrees, with lower legs parallel to the floor.
- Lift tailbone off the floor and bring your knees towards the nose. Return to start.
Finding Your Own Best Time to Exercise
You do not have to be an expert on circadian rhythms to decide the best time to exercise. Steven Aldana, Ph.D., advises trying different times of the day.
You can go for the abs workout in the morning for a few weeks, then try in the noon, and then the early evenings. You have to decide which do you enjoy most and which time makes you feel best afterward? Along with the best time, also consider the type of exercise and other daily commitments.
“Most of all, you should find a time that helps you make the exercise a routine and a consistent part of your life,” says Aldana, a professor of lifestyle medicine in the department of exercise sciences at Brigham Young University in Provo, Utah. “This is more important than the time of day.”
Establishing the Exercise Habit
After making, an exercise, a habit, one day, you’ll reach a point where you will find yourself incomplete if you do not workout for a single day. Daily exercise will become as necessary as breathing for you. At that point, you may want variety.
To stay active always, you can also change the type of exercise you do, and even the time of day you do it. Doing new exercises makes it more enjoyable and more likely to be continued.
But if you’re still at the point where exercise is hit-or-miss, schedule it for the same time on every day will help you make it a habit. Whether you choose morning, lunchtime, and post evening snacks or after work to exercise, make it a part of your routine.
People who just start doing workouts or who exercise randomly like not regularly but twice or thrice in a week, they are more likely to drop out.
So, it is essential to make it a hobby and keep doing it, and you can only stick to it if you feel incomplete without exercises.
Putting It All Together
To maximize your performance and recovery, fuel your body with the right nutrients before abs workout. Your diet should include carbs, proteins, and fats.
Fat can helps fuel your body for more extended exercise sessions whereas carbs help in maximizing the body’s ability to use glycogen to fuel short- and high-intensity exercises.
Eating protein helps in preventing muscle damage, improving muscle protein synthesis, and promote recovery. Proper hydration is also necessary for enhanced performance.
Pre-workout meals can be consumed 2–3 hours or at least up to 30 minutes before exercise. However, you should keep in mind that you choose foods that are easy to digest, especially if your workout starts in one hour or less. This will help you avoid any stomach discomfort.
Additionally, various supplements can help in performance and promote recovery. And, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.