Abs are one of the most important parts of the body. They allow you to protect your lower back, but a strong core also facilitates all your body movements.
Apart from aesthetic reasons, it is important to strengthen your abs, especially if you tend to suffer from back pain. But even if you don’t, you’ll never regret having strong, solid abs, that’s for sure! Here are 5 quick and very effective exercises to train your abs as you should without any equipment. However, a yoga mat is recommended for more comfort!
Plank
Probably the best-known abdominal exercise, the plank is also one of the most effective, if done properly. The correct position for doing it is to stand on your forearms with your elbows just below your shoulders, parallel to each other. Stand on the tips of your feet and keep your back straight so that your body is properly aligned. You can start by holding the position for 30 seconds and then gradually increase.
If you find this exercise difficult at first, remember that the further apart your feet are, the less difficult it will be. It is also possible to stand on your hands instead of your forearms to make the exercise easier.
Side plank
It may seem obvious to some, but many people, after working on their front abs, forget that it is also important to work on their side abs. For this, the side plank is ideal. You should stand on your forearm, your elbow well below your shoulder, then keep your body and back straight. You should place your feet on top of each other. Start with 30 seconds on each side, then increase at your own pace.
Again, to make the exercise easier at first, you may stand on your hand instead of your forearm, and place one foot in front of the other instead of one on top of the other.
Teaser
The teaser is a more difficult exercise, but it works all the abdominal muscles at once, and even more! Lie on the ground with your arms extended above your head and your legs raised at an angle of about 45 degrees. As you breathe in, roll your head and shoulders off the mat, bring your ribcage closer to your hips, then breathe out. This will raise your whole body, with your legs parallel to your arms if you can, and you will rest only on your sacrum. Hold the position for two slow breaths, then repeat the process in the opposite direction to bring your upper body back to the ground. You can start with 10 repetitions, then gradually increase.
Always make sure to tighten your abdominal muscles at all times to work your muscles properly and, most importantly, to protect your lower back.
Bird dog
This exercise may seem simple and easy, but don’t doubt for a second that it will make you work well! Place yourself in a tabletop position, on your hands, each placed under your shoulders, and on your knees, hip-width apart. Contract your abs, then extend one arm in front of you with the opposite leg behind you. Your arm, torso, and leg should form a straight line while in the air, which you will hold for a full second, and then bring your limbs under your torso, touching your elbow and knee. Repeat this complete movement 10 times to start, then switch sides. Increase the number of repetitions gradually.
During the exercise, make sure to always keep your neck straight and away from your shoulders, keeping your face facing the ground, looking only a few inches in front of you.
Vertical leg crunch
The crunches are, along with the plank, the exercise par excellence to develop the abs, but to make them even more effective, there are variants like this one. To perform a vertical leg crunch, lie down on the ground and raise your legs in the air, knees slightly bent. Then raise your upper body and try to touch your ankles with your hands, keeping your chin well away from your chest. Try 10 repetitions to start, then increase at your own pace!
To make it easier, you can bend your knees a little more.
Practice these 5 exercises once a day for optimal results, otherwise at least a few times a week. You’ll see a difference in the strength of your abs quickly, guaranteed!
Cover photo credit: picjumbo.com | Pexels
