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What can you do in six minutes? Maybe make breakfast, scroll through a few social media posts, or see almost a whole block of ads on TV. And you can also add the ab workout we’ve created for you to the list. Firm abs are not only a symbol of great fitness, but will also help you improve your posture, which you will appreciate in everyday life. In addition to inspiring exercise, today’s article also provides tips on what parts the correct workout should consist of and learn what to look out for when exercising your abs.
The ideal workout consists of these 5 parts
Whether you plan to exercise your abs according to our video or whether any other activity awaits you, you should stick to the basic structure for proper workout. If you have a sedentary job and go straight from work to exercise, it is not a good idea to immediately start doing squats with weights at the limit of your maximum or start an intense HIIT after leaving the dressing room. This can lead to an injury that will take you out of the “game” for a while. Therefore, it is important to prepare for the workout and not to underestimate warm-up of the whole body.
This part is also important for your mind, which needs to be switched from work mode to training mode. Thinking about what you didn’t finish at work or what’s still waiting for you at home is not appropriate at the moment. You’re here to relax and do something for your health and physique.
1. Do a warm up
Warming up is used to prepare your muscles, heart and lungs for the upcoming exercise. A warm-up can take many forms. A quick walk on the way to the gym, running on the spot or on the treadmill, a few burpees or jumping rope will be great. All you need is to do this for 5 – 10 minutes. You should breathe easy. You don’t want to give your best in the first stage of a workout.
2. Focus on dynamic stretching
Start the warm-up right away with dynamic stretching. Stretch out from head to toe, just as you learned in elementary school physical education. This will improve the range of motion in the joints and reduce the risk of training injuries. [1]
If you want to learn more detailed information about the topic of warm-ups and stretching, then be sure to read the article Warming Up, Stretching, and Cooling Down – Are They Really Important?
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3. Move on to the main part of the workout
Try to plan ahead for your workout that day. Select one or more body parts to focus on. Then select specific exercises, the number of reps, and sets. You can also plan a “circular”, HIIT training or TABATA. Feel free to write your workout down on paper or on your phone, which will be handy during your exercise. This will not confuse you and see you move from one exercise machine to another and it will save time. While exercising, focus on the correct technique and increase the load gradually. [2]
In the case you are exercising at home, to plan your workout, all its parts and specific exercises, it may help you to read the article How To Build A Quality Plan For Your Home Workout?
4. Do some cool down exercises, especially after an intense workout
After the main workout, you probably have an even higher heart rate, you’re out of breath, and your muscles are probably crying out to relax. The goal of the cool down phase is to get the heart rate back to normal values, generally calm down and relax the muscles that are still in tension. This part is especially important if you have undertaken high-intensity exercise, such as a cross-fit WOD, HIIT or heavy leg workout.
5. Stretch lightly at the end of a workout
Even if you’re looking forward to a shower and a post-workout meal, spend a few more minutes on static stretching. It will help improve your flexibility and posture. You can also help support regeneration after a workout by using a massage roller or a massage gun. [3]
If you’re wondering what you can do to support muscle regeneration, read the article How To Support Regeneration With a Massage Gun and Other Tools?
How to workout your abs?
In order to strengthen the abdominal muscles, it is important to follow the principles of strength training, as with other muscles. Keep in mind, too, that you probably won’t get “chiselled abs” just from a strength workout. First and foremost, you need to get down to a lower percentage of fat – that is, lose weight. You achieve that by having a calorie deficit. You simply burn more energy than you accept. It works best to reduce energy intake from diet and increase output through strength training, cardio or other popular activities. Don’t forget to get enough regeneration time and sleep.
Read about calorie deficit and other important weight loss rules in the article Simple Weight Loss Basics: You’ll Be Surprised What’s Really Important
Why should you exercise your abs?
Strong, well toned abdominal muscles are not just a pleasure to look at, but also perform an important function in the body. They are part of a deep stabilisation system of the torso and spine, which plays a role in proper posture in sport and also in everyday life. Ab – focused exercises will help you have a firm and well – toned torso, but there are other movements in which you engage in and you may not even know it. These include complex exercises such as dead lifts, squats or pull-ups. [4]
What are the benefits of having firm abs?
- thanks to a solid core, your back won’t hurt
- improve your posture
- you will have a narrower waist
- support functional strength – this will help you in training and everyday movements
- if you run, a solid mid-body will help you improve your running technique
- you’ll have better balance – it might just keep you from falling over while standing on the bus when it brakes hard [5-7]
How to exercise your abs? A quick 6 – minute workout to strengthen your abs will help
You can include this 6 minute workout separately or in combination with other body part workouts. Before starting, do a light warm up and move the whole body. After finishing, stretch lightly – try the Cobra yoga pose. You can also bend your knees lying on your back and pull them up to your chest. Then put them to the side, while turning your chest and head in the other direction, thanks to this you will stretch the oblique abdominal muscles.
What do you need to know before working out?
- you don’t need any gear for it, just an exercise mat
- the workout consists of 7 exercises
- you will target the straight, lower and oblique abdominal muscles
- work out for 45 seconds
- followed by a 20 – second pause
Abdominal exercises: What to look out for during a workout?
1. Crunches
Make sure your lower back (lumbar area) is firmly on the mat at all times. Tighten your abs. Breathe in at the bottom and exhale at the top.
2. Diagonal Crunches
Keep your shoulders pressed against the mat for the duration of the exercise. Breathe out in the upper position and your elbow can easily touch the opposite knee.
3. Straight Leg Crunches
Again make sure your lower back is pressed to the mat, remember to breathe in the upper position and bend your legs gently.
4. Reverse Crunches with Leg Raises
This exercise consists of two positions. In the first one, make sure your lower back is pressed to the mat. When you stretch your legs in the lower position, think that the closer you get to the floor, the more demanding the exercise will be. Exhale as you lift your legs up.
5. Plank with Knee Tuck
In this exercise, it is important to have a firm core all the time. Make sure your shoulders do not buckle. Exhale when pulling your leg towards your body.
6. All Fours Shoulder Taps
In this position, pay attention to the firm core and keep your knees just above the ground. Exhale when touching your shoulders.
7. Side Plank Alternating Sides
Even with this exercise, it is not good to allow tension in the area of the abdominal muscles and pelvis. Alternate sides and exhale as you raise your arm upwards.
What should you remember?
Proper workout should have some structure. To prevent injury, get great results and a general feeling of a well done job, the best way to do this is to lightly warm up before the main workout and include a cool down and stretching afterwards. Don’t forget this, even if you’re only going to do our 6-minute abs workout. Regular ab workouts will help improve your posture, functional strength and balance. So what are you waiting for?
Have you tried exercising according to our workout routine? What are your favourite exercises, and what would you rather not see in your training schedule? Share your comments with us. If you liked the article with tips on ab workout, don’t forget to share it with your friends.
[1] Work Out Plan to Build Muscle. – https://livehealthy.chron.com/work-out-plan-build-muscle-7895.html
[2] Mayo Clinic.Weight-training do’s and don’ts. [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-2004584
[3] LIVESTRONG.COM. What Are the Three Parts of an Exercise Session & Why Are They Important? – https://www.livestrong.com/article/165240-what-are-the-three-parts-of-an-exercise-session-why-are-they-important
[4] Healthline. The 8 Best Ways to Get 6-Pack Abs Fast. – https://www.healthline.com/nutrition/best-ways-to-get-abs
[5] LIVESTRONG.COM. 5 Benefits of Abdominal Strength & Endurance. [https://www.livestrong.com/article/406046-benefits-of-abdominal-strength-endurance/
[6] Harvard Health. Core conditioning: It’s not just about abs. – https://www.health.harvard.edu/healthbeat/core-conditioning-its-not-just-about-abs
[7] Men’s Journal. 5 benefits of stronger abs. – https://www.mensjournal.com/health-fitness/5-everyday-benefits-stronger-abs/