Best Abs Exercises Of All Time

Best Abs Exercises Of All Time: Maxener Wellness

1. Cable Chops

How to do it: Holding a cable handle in both hands at your chest, turn sideways and step a few feet from the machine, standing with feet wider than hip-width apart. Press arms straight out from the chest. Holding there, rotate arms away from machine, keeping legs and hips stable. Return to starting position with arms extended. That’s one rep.

Recommended sets/reps: 3 sets of 12 reps with 12- to 20-pounds

2. Bar Chops

How to do it: Holding a cable bar in both hands, turn sideways and step a few feet from machine, standing with feet wider than hip-width apart. Press arms straight out from the chest, holding the bar perpendicular to the body. Twist away from the machine without compensating in the shoulder or back and keeping arms locked and legs and hips stable. Return to starting position with arms extended. That’s one rep.

Recommended sets/reps: 3 sets of 12 reps with 12- to 20-pounds

3. Angled Bar Chop

How to do it: Holding a cable bar in both hands, turn sideways and step a few feet from machine, standing with feet wider than hip-width apart. Press arms out from the waist, holding the bar at an angle to the body. Chop at an upward angle as you rotate away from the machine. Return to starting position with arms extended. That’s one rep.

Recommended sets/reps: 3 sets of 12 reps with 12- to 20-pounds

4. TRX Pushup

How to do it: Hold the TRX handles in a pushup position, shoulders directly over wrists. Keeping hips down and stomach tight, push arms forward until they get close to your ears. Pull them back in to return to start. That’s one rep.

Recommended sets/reps: 3 sets of 10 reps

5. TRX Hold

How to do it: Hold the TRX handles in a pushup position, shoulders directly over wrists.

Recommended sets/reps: 4 sets of 1-minute holds

6. Hanging Knee-up

How to do it: Hang from a bar with your body in a straight line. Squeeze your abs to draw the knees up slowly, until they’re slightly above hip height. Slowly lower down while engaging the lats to avoid a swing. That’s one rep.

Recommended sets/reps: 3 sets of 15 reps

7. Hanging Knee Holds

How to do it: Hang from a bar with a straight body. Squeeze abs to draw the knees up slowly until they’re slightly above hip height. Hold.

Recommended sets/reps: 4-5 sets of 20- to 30-second holds

8. Toes to Bar

How to do it: Hang from a bar with a straight body. Use your lats, abs, and quad strength to draw your toes to the bar while keeping your arms locked. Lift toes as high as possible, then lower back down. That’s one rep. Try to avoid using momentum or swinging.

Recommended sets/reps: 4 sets of 8 reps

9. L-Sits with Bent Knees

How to do it: On waist-high parallette bars, prop yourself up and draw the knees up slightly above hip height with ankles directly below knees. Hold.

Recommended sets/reps: 3-4 sets of 30- to 45-second holds

10. L-Sits with Straight Legs

How to do it: On waist-high parallette bars, prop yourself up and draw the knees up slightly above hip height with ankles directly below knees. Straighten the legs while trying to keep the hips directly below the shoulders and the ankles from dipping below hip height. Hold.

Recommended sets/reps: 3-4 sets of 15- to 20-second holds

11. Hollow Body Hold

How to do it: Lie with your back down on a yoga mat and stretch arms above the head. Lift the legs, arms, and shoulders up off the mat 3-6 inches while keeping lower back glued to the mat. To make it easier, simple bend the knees to shift the center of mass closer to your abdomen.

Recommended sets/reps: 3-4 sets of 45- to 60-second holds

12. Leg Lowers

How to do it: Lie flat on your back on a mat. Slide your hands slightly underneath your butt and lift legs so ankles are directly above the hips. Keeping your lower back glued to the mat, slowly lower the legs back down until they hover about three inches above the mat. Slowly bring legs back up (about 5 seconds), but don’t let the ankles go past the belly button. That’s one rep.

Recommended sets/reps: 3-4 sets of 10-15 reps

13. Bicycle Crunches

How to do it: Lying flat on back, bend legs at 90 degrees, arms bent behind head. Bring opposite knee to opposite elbow. Then rotate to other side, making sure not to push your head with your hands. Continue alternating sides, keeping low back glued to mat.

Recommended sets/reps: 4 sets of 60-seconds

14. Stability Ball Plank

How to do it: Place your forearms on a stability ball and extend your legs directly behind you; your body should form a straight line from head to heels. Brace your abs and hold.

Recommended sets/reps: 3-4 sets of 60-second holds

15. Side Plank

How to do it: Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold. Stagger feet if being stacked is too challenging.

Recommended sets/reps: 4 sets of 30-second holds on each side

Leave a Reply

Your email address will not be published. Required fields are marked *

WhatsApp WhatsApp us