15 Best Bodybuilding exercises for ABS

15 best exercises for the ABS

Strengthening the abdominals is essential not only for aesthetics, but also to improve posture, balance and sporting performance in a multitude of activities. Strong abdominals support the back, protect the internal organs and are crucial for the functional movement.

In this article, we present the 15 best bodybuilding exercises to develop your abs, accompanied by practical advice to maximize their efficiency.

What is the abs?

Everything related to the muscles of the abdominal belt, often neglected, plays a crucial role in our health and well -being. It constitutes not only the support of our trunk, but is also involved in many vital functions.

Abdominal muscles

Abdominal anatomy

Right abdomen:

This flat and long muscle extends vertically along the front of the belly. It is often associated with the image of «ABS» and plays a key role in the flexion of the trunk and in the maintenance of the posture.

Rect muscle abdomen

EXTERNAL OBLIQUE:

Located on the sides of the abdomen, these muscles are presented to the rotation and lateral flexion of the trunk. They are also involved in movements such as revolt and twist, which makes them important for many daily activities.

External oblique muscle of the abdomen

Oblique Interior:

They are under external oblique and play a similar role, while contributing to the stabilization of the spine. Their interaction with external obliques is essential for fluid and coordinated movements.

The internal oblique muscles of the abdomen

Transfer of L’ErDomen:

This deep muscle acts as a natural belt around life, helping to maintain intra-abdominal pressure. It is essential for the stability of the trunk and protect the spine during physical activities.

Transversal muscle of the abdomen

The diaphragm:

Located at the base of the thoracic cavity, the diaphragm is the main muscle of breathing. By countering, it creates a negative pressure that holds air in the lungs, while playing a role in stabilizing the trunk. Effective diaphragmatic breathing can improve blood circulation and promote better oxygenation of tissues.

Diaphragm (organ)

15 best exercises for the ABS

ASOMINALS CRUNCH on the Swiss ball: bodybuilding

Abdominal crises are a classic exercise to strengthen the abdominal belt, but making them on a Swiss ball can bring an additional size to your workout.

Crunch Urch on the Swiss ball

High pulley crunch: bodybuilding

Crunch is an essential exercise for anyone who wishes to develop and strengthen their abdominal muscles. Among the different variants, the creak with high pulley is distinguished by its effectiveness and its ability to hit all the muscles of the trunk.

High foal crunch

Guain Bosu: bodybuilding

The sheath with Bosu is a fundamental exercise in the world of bodybuilding and fitness. Strengthen deep muscles, improving posture and preventing injuries.

Guain Bosu: bodybuilding

Bike crunch: bodybuilding

In the world of fitness, the search for a flat and toned belly is a goal shared by many. Among the exercises that allow you to achieve this goal, the creaking of the bicycle are distinguished by their effectiveness and their ability to strengthen the abdominal muscles by improving resistance.

Bike crunch: bodybuilding

Crunch: muscle

Strength training is a vast area, full of various exercises, but few are emblematic such as crunch. This exercise, simple to perform, is one of the best ways to hit the abdominal muscles.

Crunch: muscle

The scordo scordo: musculation

The emptiness of the stomach, an effective exercise to strengthen the abdominal belt: the world of bodybuilding is full of various exercises, each with its own profits. Among these, the empty stomach has gained popularity in recent years, in particular thanks to its promises to strengthen the abdominal belt and improve posture.

The scordo scordo: musculation

The side card: bodybuilding

The lateral card is an essential exercise for anyone who wants to develop his trunk and improve his stability. Often neglected in favor of more well -known exercises such as crunch or squat, the lateral card still offers many advantages that deserve to be highlighted.

The side card: bodybuilding

Russian touches: bodybuilding

In the world of bodybuilding, there are a multitude of exercises that can help you achieve your fitness goals. Among these exercises, Russian twists are distinguished as an effective movement to strengthen the trunk, improve stability and promote better posture.

Russian touches: bodybuilding

Leg polls: bodybuilding

In the dynamic world of bodybuilding, the diversity of exercises is essential to guarantee a balanced development of the body. Among the often underestimated movements, the investigations on the legs are distinguished as a particularly effective exercise in strengthening the lower part of the body and the abdominal strap.

Leg polls: bodybuilding

Lateral coating: bodybuilding

The lateral sheath, or «lateral table» in English, is an often underestimated bodybuilding exercise, but plays a crucial role in strengthening the trunk and improving body stability.

Lateral coating: bodybuilding

The best stretching exercises for ABS

When we talk about bodybuilding, we often think of weights, machines and tests, but an essential part of training is often neglected: stretching. In particular, the abdominal muscles, which play a crucial role in stability and posture, benefit considerably by adequate stretching exercises.

The best stretching exercises for ABS

Conclusion

Incorporate these 15 bodybuilding exercises for the abdominals in the training routine can transform your approach to strengthening the trunk. Not only do they effectively aim for upper, lower and oblique abdominal muscles, but also improve your stability, posture and sporting performance.

To obtain the best results, it is essential to practice these exercises regularly and guarantee the quality of the execution. Remember that the abdominals develop both in the gym and in the kitchen: a balanced diet adapted to your objectives is as important as the workout itself.

Finally, listen to your body and treat yourself to the days necessary to allow the muscles to recover and strengthen. With dedication and an integrated approach, you will be able to sculpt solid and well -defined abdominals while improving general health and well -being. Start today and observe progress while intact these exercises in your routine!

Further tips for effective training:

1 – Adequate heating : Before starting the session, take the time to warm up well. Mobility exercises for ankles and legs can help prevent injuries.

2 – Rest and recovery : As with any muscle group, recovery is essential. Rested between the sessions to allow the muscles to reconstruct and strengthen.

3 – Nutrition : A balanced diet rich in protein is crucial for muscle recovery. Remember to include sources of proteins such as meat, fish, eggs and legumes in your diet.

4 – Hydration : Remains well hydrated before, during and after training. Hydration plays a key role in muscle performance and recovery.

5 – Variation in training : To avoid boredom and tray, he regularly varies the exercises and routine. This may include changes in the series number, evidence or even integration of pliometric exercises to increase your power.

6 – Listen to your body : If you feel an unusual pain, stop and consult a health professional if necessary. It is important to differentiate normal muscle pain from what could indicate an injury.

By integrating these 15 targeted exercises for the abdominal muscles in your training routine, you are not happy to improve the aesthetic of your belly, but also strengthen your body as a whole.

The well -developed abdominals play an essential role in sports performance, posture and stability, while contributing to the prevention of lesions, especially in the back and hips. The strong abdominal muscles are crucial not only for athletes, but also for anyone who wants to maintain good health and optimal quality of life.

It is important to diversify your exercises to completely urge the abdominal muscles, as well as the surrounding muscle groups, such as oblique and back muscles. Each muscle group has a specific role and a balanced training allows to obtain harmonious development.

For example, the creaking mainly affect the abdominal muscles, while the cards also solicit the stabilizing muscles of the body and promote balance. By working on these different areas, you will avoid muscle imbalances that can cause pain and injury.

The regularity and technique are essential to maximize the benefits of your sessions. Make sure to perform each movement with the right shape to optimize results and reduce the risk of injuries.

Do not hesitate to regulate the intensity and the number of tests based on your level of experience, whether you are a beginner or advanced. Every effort counts and brings you closer to your goals; Do not underestimate the progress you made day after day.

In addition, do not forget to incorporate stretching sessions to maintain the flexibility of the abdominal belt. Stretching, such as stretching cobra or child, allows you to release accumulated tensions and improve the mobility of the trunk. This is particularly important if you spend long hours sitting, as it can cause rigidity.

Finally, for the support adapted to your specific needs, do not hesitate to consult the resources available in your sports halls Magicfit. Whether it’s advice from experts, personalized training programs or nutritional advice, these tools can significantly improve your experience and results.

Take care of the abs and invest in your health, because the strong abdominal muscles are the key to a healthy and efficient body. With patience and determination, you will see significant improvements of your strength and posture, which have a positive impact on all facets of your daily life.