Do you expect to enjoy the surprises of six-packed and V-shaped body after a regime of exercises? And, didn’t you find the best circuit training yet? Wow! Amazingly you came to the right place. We are here to deliver everything which physiotherapists are recommending to be healthy and fit with correct exercise postures. Yes! When you are following the best exercises for abs, you should pay your massive attention in other body structures too. Do you know, the abs work out may even lead to unexpected nerve and muscular damages. But, it is certain, once you go through this circuit recommendation, you will ever enjoy the ultimate happiness which you may gain through a perfect work out regime.
Well, before moving to the next part, take some time to follow the warm-ups and stretching as directed by your trainer under the supervision of a physiotherapist.
Table of Contents
The Best Exercises for Abs with Crunches
Yes! There are many crunches in the exercise schedules. But, the perfect crunch for you may depend on your personal factors. Simply, if you have a bulky fat layer, it is not recommending to move for crunches at once. So, first of all, you must follow some aerobics and need to lose a few kilos.
It means the crunches are ideal to shape up your body rather cut down fat. And, the free crunches and own body resisted once should introduce gradually as you get used to. Often, you may continue 20 × 5 sets in a circuit training. But, again, the frequency and repetition may vary according to your muscular strength and endurance level as assessed by the physiotherapist.
Sit-Ups for Six packs!
The Sit-ups are mostly recommended as one of the best exercises to activate tummy muscles. The rectal abdominals are the responsible muscles to build up as six-packed appearance. Since this muscle contains separations in between each segment, when muscle bulk increase and firm, it will display as six separate bulks by giving a detailed v-shaped body.
Mostly, these types of exercises are perfect for men rather for females. Yet, even the females can continue for fewer repetitions to enhance muscle strength. Often, it is recommending to continue for about five sets and 20 repetitions. And, It is enough to add this exercise only for three to five days a week.
Hanging Abdominal Exercises
The hanging exercises can perform to achieve certain goals. Often, these are the popular category to stretch all proximal body muscles in order to increase height. But, if you continue these exercises with crunches and rotations, you may shape the body. The hanging crunches are often working better to work out lower abdominal muscles. But, if you carry on the same with rotatory movements, it will shape the gluteal muscles and hip musculature too.
Thus, this type of exercises is perfect for both men and women. Yet, the precautions should be taken to avoid overstretching injuries to upper limbs. Further, this same exercise can add to work out pec major and minor, bicep, tricep and trapezius muscles as well. So, the sets and repetitions should be customised accordingly.
Pushups and Planks
Even though these are two different types of exercises, since the initial position for pushups and planks are the same, it seems better to discuss at once. So, first, you needed to lie down with your abs. Next, take your hands together for planks and the arms at the side of your chest for pushups. Then, shift the weight for arms and to toes.
When you continue with push-ups you should reach up to the floor and raise. If it is a plank, you should maintain the position maximum of 90 seconds. But, if it feels really difficult, there is nothing wrong to take rest before this maximum value.
Twists for Women
The abdominal twisting is perfect to shape up the body. But, you may enhance the effectiveness of abdominal fat reduction by adding twisters with crunches. So, it is recommending to continue crunch twisters for 5 sets within a circuit training. Often, the repetitions should not exceed twenty in numbers as it can cause harms to the vertebral column and peripheral neural system.
Squats with Weights
Squatting is a closed chain work out. So, it is not good for people with a lower-limb impairment such as osteoarthritis. And, if you needed to strengthen the muscles, you may add weights through dumbells. But, make sure to maintain the recommended postures to avoid possible injuries.
It is really difficult and risky to introduce as these are the best exercises for abs and these are not likewise. Actually, it may depend upon personal factors and persistent injuries. So, the best way is to take the assistance of your physical therapist. Often, they will continue an assessment and screening tests as required prior to prescribing an exercise regime. Thus, ultimately, you would be able to receive a risk-free exercise schedule. And, it will definitely lead to a healthy, fit and satisfying lifestyle.