Best 21 Ab Training Techniques

ab-training

Having flats abs is not just a dream! You can do it!

Do you do the same old ab training day by day? Haven’t you got the results you are waiting for? Are you fed with your whole routine? Here is the time to start something new. Start doing workouts you have not done before and get far better results. At the same time enjoy your abdominal training.

Most of those who stop their abdominal routine, finish it because they cannot get results or they get tired of it. In order to get the best results, you need to combine exercises. The more type of exercises you do, the better you “attack” your midsection. At the same time,  your routine is not as boring since there is always something new to do.

Below I have collected the best 21 best ab workouts which proven to be the most efficient sorts of exercises to train the abdominal as well as lower back. You can use them to enhance your workout routine.

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1. Sit-Ups

Doing sit-ups is one of the most well-known ways of abdominal training. There are many alternatives, as well. It is important to do the exercise properly to avoid injuries.

By using a bench, this workout is even more efficient.

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2. Negative Sit-Ups

The motion is the same as if you do normal sit-ups, but when you lower your upper body, you do it as slowly as possible. This way you train your belly on an opposite way. I do it regularly, and I feel it is really good for the low abs. It is a powerful way increase core strength.

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3. Assisted Sit-Ups

If you are a beginner, and you cannot do normal sit-ups properly, you can use some sorts of tools to help yourself. It is a good way to get started with abdominal training. You can use your arms, put a small ball behind your low back or use a gum rope to help stabilization and to make the movements easier. In addition, you can ask help from your training partner.

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4. Superman

This workout is not exactly for ab muscles strengthening, but for the lower back. Many people have back pain, this workout is really useful to get rid of it. In addition, in order to achieve flat abs, it is important to train the lower back since these muscles support the midsection. There are many alternatives, as well.

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5. V-Sit & L-Sit

This is an advanced exercise that is better for hardcores. If you find it hard to do it, you can start with L-sit. In that case do not push your legs so high, just horizontally. It is a very effective method to train the entire abdomen as well as your arms and shoulders.

Recommended Best Calisthenics Abs Workout Routines

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6. Hanging Leg Raise

This is another advanced exercise which entirely train your complete upper-body. There are two ways. If you are strong enough to handle your body weight totally, raise your legs while they are stretched. If you are not so strong yet, do not stretch your legs. Try to keep your body as vertical as possible.

Recommended:  The Ultimate Guide To Hanging Leg Raises






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7. Plank

Nowadays plank is my favorite timed exercise because it helps to strengthen my core and at the same time to strengthen other muscles that support the body stability. It also has many variations. You can also use a stability ball to make it harder. It is a very powerful to shape your stomach.

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8. Rolling Plank

This workout is one of my favorites to train external obliques. I always do side to side rolling during my training.

Recommended: Big List of Plank Exercise Variations and Routines

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9. Side Plank

Side plank is another killer method to train both internal and external abdominal obliques. There are to ways: one is to stay in static stage, the other is to lower your side, then push it up. I do both.

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10.  Crunch

Classical technique, but to tell the truth it is not my favorite. There are many variations, but the basic one trains the upper abs the best. It can be enhanced if we use an abdominal board, but there are other ab machines which simulate the motion of crunching.

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11. Reverse Crunch

Doing reverse crunches is a great way to strengthen your upper and  lower ab muscles. It is a bit more complex than simple crunches but far efficient.

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12. Bicycle Crunch

This is an alternative for reverse crunch. This is the king of the crunches, I think. There have been researches that proved that this exercise is the best workout to target the rectus abdominis and trains the whole core. This exercise must be included in all fitness plan.

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13.  Hip Raise

This is a sort of controlled motion, which is useful to train the entire core as well as hips. The advantage of this workout is that it trains the muscles without impact. There are many variations, which make it even more effective. Hip raise is a great abs workout for women.

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14.  Hip Raise with Stability Ball

This exercise is a great way to strengthen the muscles around the hips. The motion is simple, put your legs on the ball and stretch yourself, lower your bum towards the floor and then push it up.

Recommended: Best Stability Ball Ab Workout Routines






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15. Mason Twist

It works the external obliques and others around the hip. If you use some sort of weights, you must be careful as the twisting motion may hurt your lower back. Therefore, make warm up exercises. It is better to start without any weights. When you get better, you can use a heavier equipment.

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16. Abdominal Band Twist

For his exercise, you will need a band. It is important to find the right distance. If you are too close, it will be too easy, and no tension will be. If you are too far, you will not be able to turn your torso in 90°.

Recommended: Most Efficient Oblique Workouts and Exercises

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17. Inchworm Exercise

This is a full body exercise and great to train hamstrings and lower back. You need to concentrate on your stability.

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18.  Leg Lifting

This technique is very effective to isolate abs. There are various types of leg lift exercises such as scissors. All of theme are useful.

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19. Bird Dog Core Exercise

It is an excellent exercise to train abdominals, lower back and hips. It also helps to develop flexibility. You can find 3 variations below.

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20. Mountain Climbers Workout

This is an all in one cardio exercise to strengthen your whole body. It is not only good for your midsection, but also for your chest, arms, legs etc. I always do it during my calisthenic training. It helps with weight loss and to have a healthy heart.

Recommended: All About the Mountain Climber Exercise






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21. Windshield Wiper

Windshield wiper is a powerful workout to strengthen and stretch the lower back, glutes and hips. Since it is not so hard, it is a good method to warm up the spine and back. However, if you have back or spine problems be careful with it.

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Conclusion

As you see, there are so many techniques you can use to train your abs effectively.You do not even need to go to a gym to do a complete core training. Depending on your fitness level insert one or more exercises mentioned above to your abs workout routine.

Other Posts on Ab Training Exercises

Abdominal Exercises & Workouts
On bodybuilding.com you can also find many ab exercises. Within this there are some common and unusual methods.

24 Fat-Burning Ab Exercises
Within this list there some workouts which are especially good to burn abdominal fat.

FAQ

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