The abs are one of the hardest parts of the body to tone. Sculpting them takes time, consistency, proper nutrition and plenty of workouts. The good news is that most of us simply want a toned stomach without excess fat, not a perfect six-pack. If that sounds like you, these tips are just what you need.
IMPORTANT! Note that you won’t see results from toning your abs if you don’t do enough cardio and follow a proper diet. Yes, you don’t have to be strict—you can enjoy a piece of dark chocolate or some carbohydrates and healthy fats, but these shouldn’t make up the bulk of your daily diet. To get the most out of each exercise, perform it slowly and keep your movements controlled. The focus here is on quality, not the number of reps or speed.
So, are you ready to work up a sweat?
- Plank
Also known as the “board,” this exercise works your entire body. It’s extremely effective for toning your abs, as the main load is placed on this area of your torso. At first glance, the plank looks quite easy, so beginners at the gym often underestimate it—but few manage to do it perfectly right away. To perform it correctly, lie face down on the floor, then lift your whole body by pushing up from the floor with your elbows and toes. Keep your body straight and parallel to the floor. You should feel tension across the entire front of your torso. Don’t move—the goal is simply to hold this position for a while. Start with three sets of 30 seconds, adding ten seconds each day. You’ll soon find out just how long 60 seconds can feel.
- Twists
This exercise works your lower, upper and oblique abdominal muscles at the same time, using opposite arm and leg movements. Grab a mat and get comfortable on it. Lie on your back, bend your arms at the elbows and clasp your fingers behind your head. Relax your legs, extended on the floor. Raise your left leg and right arm at the same time. Bend your knee and try to bring it toward the opposite arm. Your arm is bent too, and should also move toward the opposite knee. When moving your upper body, however, lead with your chest, not your elbow. This places maximum tension on your abdominal muscles. If you twist your shoulder and lead with your elbow, you’ll unnecessarily strain your back without getting the best results for the target area.
- Roman chair sit-ups
Sit-ups are one of the most commonly used exercises for developing the abdominal muscles, and there are many ways to perform them. They focus more on the upper abs. This exercise is suitable for both beginners and advanced gym-goers. Try this variation using a Roman chair. Get into position on the machine. Place your hands behind your head or on your chest. Slowly sit up as you exhale. Hold for a second, then slowly return to the starting position as you inhale. For a greater challenge, use a weight, such as a plate or dumbbell. This exercise is best done at the end of your workout.
- Hanging leg raises
This is one of many variations of leg raises performed from different positions, but it works your body twice as hard as doing them lying down. The exercise activates your entire abdominal area, especially the lower abs, which are harder to tone. You’ll need a pull-up bar or parallel bars. The better option is a dedicated dip station with handles and back support. This maximizes the load on your abs while minimizing strain on your back. Keep your upper body still. Let your legs hang without touching the floor. Raise them together while keeping your abs tight. When lifting your legs with your knees bent, aim them upward toward your body, not forward. The easiest variation is to bend your knees as you lift. Once you’ve mastered the movement with a stable pelvis, try lifting your pelvis off the backrest and raising your legs higher until your knees reach your chest. Inhale at the start of the movement. When your legs reach their highest point, exhale and try to hold them there for a second.
- Lying leg raises
At first glance, this exercise also looks quite easy, as all you need is a mat. In fact, it’s highly effective and challenging. It works your lower abs, where the most fat and inches tend to accumulate. The lower abs are also the hardest to tone, so don’t skip this exercise the next time you hit the gym. Here’s what to do: Lie on your back. Raise your shoulders and head slightly off the floor. Keeping your arms straight by your sides, lift your legs until they form a right angle with the floor. Then slowly lower them with control. To make the exercise more challenging, use ankle weights. Start with three sets of 12 reps and gradually increase the number.
A toned stomach is a goal for both men and women. We all have “abs”—they’re just hidden under unhealthy food and bad habits we’ve built up over the years, working against our body’s needs. There are three months until the start of the active summer season, so don’t waste any more time. Book a workout with an instructor at your nearest fitness club.
Ready to sculpt your abs, but not sure where to start? Click here, to start your 30-day challenge with video guidance from a personal trainer at Pulse Fitness!
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