Top 5 abs exercise

Abs exercise

Hardstyle plank

• Get into an elbow plank position, with your elbows directly under your shoulders.
• Face the palms of your hands inwards with fists clenched. Keep your feet together.
• Brace your abs as though expecting a punch in the stomach.
• Squeeze your glutes like you're pinching a coin between them. Tighten your quads as though pulling up your kneecaps.
• Once in the position, you can ask a friend to try to nudge you in different directions to test your tension and stability.
• Hold for 10 to 30 seconds, remembering to breathe and keep your muscles engaged the whole time.

To make this plank into a quick core workout, Lisa recommended holding the plank for 10 seconds, then resting for five. Repeat for six rounds.

Tip
You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth.

Dead bug

The dead bug exercise is performed on the ground, so you need roughly the same amount of space as a yoga mat. And, you probably want to use a yoga mat or another type of exercise mat for comfort.

1. Lie on the mat with your arms extended straight over your chest so they form a perpendicular angle with your torso. Bend your hips and knees 90-degrees, lifting your feet from the ground. Your torso and thighs should form a right angle, as should your thighs and shins. This is the starting position
2. Engage your core, maintaining contact between your lower back and the mat. You want to make sure your spine maintains this steady and neutral position throughout the exercise.
3. Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs. Stop the movement just before your arm and leg touch the ground.
4. Reverse the movement and return your left arm and right leg to their starting positions. Move slowly and steadily, exhaling as you go.
5. Perform the same movements to the opposite sides, this time keeping your left arm and right leg steady as you extend your right arm and left leg.
6. Do the same number of repetitions on each side. When you complete a full set, simply return your feet to the ground and sit up.

Tip

Make sure your lower back stays in contact with the floor, and try to keep your breathing as regular as possible

Dumbell side bend 

The dumbbell side bend exercise works the oblique muscles (which are the muscles on the sides of your abs.)

Steps :

1.) Start off standing with your feet shoulder-width apart with your knees slightly bent and abs drawn in.
2.) Grab a dumbbell lin one hand, stand up straight and then bend at the waist to one side of your body as far as possible.
3.) Hold onto the position for a count, squeezing your abdominal muscles and the return back to the starting position.
4.) Switch to the other side and repeat for as many reps and sets as desired.

Tips :
1.) Be careful to bend only at your waist and not at the hips or knees.

Bird dog

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
• Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
• Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.
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• Tips
• Be careful not to hyperextend your elbows! Maintaining a slight bend fires up those triceps

Jackknife sit- up

1. Lie flat on your back on the floor with your legs straight in front of you.
2. Place your hands at your sides by the floor for support.
3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
5. Maintaim tension as you lower your legs to the beginning position, then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.)