Three Simple Yet Effective Moves to Get that Shredded Abs
If you’re looking for the most effective exercises to obtain ripped abs, you’re in luck as this article will help you with just that! I’m going to share with you three simple yet effective moves to help you get that chiseled abs you so desire.
But before we jump right to it, let’s talk about the essential muscle groups that make up the abdominal area, namely; rectus abdominis, obliques, and the transverse abdominis.
The rectus abdominis, located in front of the abdomen, is also known as “abs” or “abdominal muscle.”.
The transverse abdominis is present behind the abdominal muscle, and it helps in improving your abs and also strengthens your core. The oblique muscle is what allows us to move in various directions. It helps in supporting your core while doing heavy-lifting and typical motions.
If you wish to obtain a shredded six-pack, focusing on exercises that target these muscles is vital.
First Move: Decline Bench Crunches
Perform four sets with 20 reps each.
The decline bench crunch is an effective workout that builds strength and defines your abdominal muscles. It targets your core muscles and squeezes them more intensely than most abdominal workouts.
How to do it?
Rest on a decline bench (placed at 30-40 degree angle) and lock your legs under the footpads. Place your hands on either side of your head and lower your back down about 2/3rd of the way to contract your abdominal muscle, but make sure your shoulder blades aren’t touching the bench.
As you maintain this position, stretch your abs and try raising your torso upwards by curling your back forward. Doing this will ensure that you’re almost perpendicular to the decline bench. However, don’t go all the way up as it can shift the tension off of the abs.
Point your toes downward and don’t squeeze your quads when you’re trying to pull your body upwards as it’ll engage your hip flexors more and this is something you might want to avoid here.
Instead, try not to go all the way down and avoid pushing your body all the way up so much so that it is perpendicular to the bench. As such, you’ll target your abdominal muscle more and perform this exercise more effectively.
Second Move: Bicycle and Cross Crunches
Perform three sets with 15 reps each or more.
These moves are an excellent way to shred your abs effectively. They target all the key muscles of your abs.
How to do it?
Lie on a flat surface with your back touching the floor and keep your knees bent. Your hands need to be on either side of your head, and your feet must be on the ground.
Stretch your core muscles and draw your abdomen in to support your spine.
Next, gently hold your head with your hands, push your shoulder blades back and raise your knees slowly to about 90-degree angle while lifting your feet off the floor.
Exhale and perform a slow bicycle pedal motion. Bring one knee up towards the armpit and straighten the other leg, elevating both legs higher than your pelvis.
Keep rotating your torso to make your elbows touch the opposite knees as it comes up.
Third Move: Side Bends
Perform 3-4 sets with 10-15 reps each for both sides.
That’s one of the best exercises for targeting oblique muscles. Although side bend exercise is quite popular, most people don’t know how to do it right.
How to do it?
Start by standing straight with your feet shoulder-width apart. Grab a dumbbell with one hand, say your left then place the other hand on your external oblique to your right or you can put it behind your head.
Once you’re in position, inhale and stretch down to your left and then come upwards, exhale and contract your external obliques by bending down to your right.
Make sure you’re moving sideways instead of swaying frontward or backward.
Also, don’t make the mistake of moving your hips as it’ll take the tension off your obliques. Your lower body must remain still and focus only on targeting your oblique instead. That will help in contracting your obliques and also avoid using momentum. You can do the same for each side.
Use a lighter dumbbell and perform higher reps if you’re aiming for a narrow waist. When you use heavier weights for side bends, it’ll build your obliques thicker.
To get that Instagram-worthy shredded six-pack, you should note that it’s not just the exercises that’ll help you in achieving your fitness goals. For your six-pack to become visible, minimizing your body fat is crucial, and for that, a proper diet and an effective workout routine are required.
That said, practice these three powerful exercises combined with a proper diet religiously, and there’s nothing that’ll stop you from obtaining that chiseled abs!