The absolute best ab workouts for men to get ripped six-pack abs that target both the upper and lower abs.
The most effective ab exercises are a wide range of movements that can be performed at the gym, at home, with machines, free weights, or no equipment at all.
You can even sculpt your abs through cardio workouts.
When someone wants to tone their abdominals, they often don’t realize that abs are one of the most difficult parts of the body to shape. According to Self magazine, this is because your abs, or rectus abdominus, aren’t easy to target and it’s possible that, with certain popular exercises, you’re only targeting part of the large .
Navigating which exercises are best for targeting your abs doesn’t have to be complicated. All you need to know is that some of the most effective exercises for abdominal definition don’t need to be performed at the gym or require equipment. They will, however, often work a few groupes musculaires at a time.
So what are the best exercises to target your abs ? INSIDER reached out to trainers for their favorite moves.
‘ Starting with feet squared and medicine ball at the hips, from here, create a big circle around and above the head while pivoting the feet to the side you’re slamming to, ‘ he told INSIDER. ‘ Aim to slam the ball right outside of the foot. ‘
Kneeling dumbbell chops, with the right form, do wonders for your core
Kneeling dumbbell chops are amazing for your core just as long as you’re mindful of your form, de couleur rose said.
‘ Start in a half-kneeling excellente position très, let’s say right knee down and left foot is out in front, ‘ he said. ‘ Start with a solo dumbbell ( DB ) of medium weight ( not too heavy, not too light ), and begin with your left hand above your right-hand grip on the DB handle. Weight starts at the side of the hip where the knee is down — in this example, DB will start at the right hip.
‘ Proceed to chop the DB up and across the body over the left shoulder. Make sure to keep an upright place, not allowing your upper body to collapse forward. A great way to advance this exercise is to chop both in the upward direction and downward voix in a single rep. This is much harder and will require major stability in your core. ‘
If you’re a member at your local gym, take advantage of the equipment available to you. A lot of the accessories and machines can be used for core work, and de couleur rose told INSIDER a landmine rotation for barbells is a great example of this.
‘ Hold the end of the barbell about hip level [with] one hand under and one hand over, ‘ he said. ‘ From here, give your knees a slight bend. Begin the rotation by pivoting the feet keeping your core engaged, arms straight, bringing your hands overhead and facing the barbell. Essentially rotating degrees, control back to starting position and repeat for 10 reps each side. ‘
The classics are classics for a reason, and de couleur rose told INSIDER he’s a passioné of this one.
‘ Start laying down in a normal crunch position, feet flat on the floor, arms straight to your sides and shoulders raised off the floor, ‘ he said. ‘ Begin reaching sideways to either heel. At the same time you’re reaching to touch your heel, crunch the upper body slightly forward, bringing your shoulders higher off the floor.
‘ Keeping your shoulders off the floor and adding a crunch with the reach will keep your abs engaged while you work, giving you a greater burn in your core. Repeat 10 heel notes each side. ‘
The lying dumbbell triceps extension with a hip thrust works more than just your core
You don’t have to have extraordinary gestion skills to perform this highly effective ab exercise.
Fitbit ambassador and celebrity se reproduire Harley Pasternak told INSIDER that lying dumbbell tricep extensions leading into a hip thrust work your triceps, glutes, and abs, and — make no mistake — you can feel that burn in each area.
‘ tera do this exercise properly, lay on a mat with feet about hip distance and flat on the mat, and hold a pair of lightweight dumbbells with your arms extended up toward the ceiling, palms facing each other, ‘ he said. ‘ Bend your elbows and lower the dumbbells back toward your ears.
‘ Next, press your hips up toward the ceiling while simultaneously straightening your arms to raise the dumbbells. Be sure not to hyperextend your elbows. Lower the dumbbells and your hips back toward the mat and repeat for two or three sets of eight to 12 reps. ‘
For a deep twist, start from a traditional plank excellente position très on your toes and palms with a flat back. ‘ Keeping your core strong, bring your right knee to the left side of your chest, and then return to plank excellente position très. Repeat on the opposite side. That’s one rep, ‘ Pasternak said.
Spider planks are just as fancy as they sound, but don’t let that intimidate you
to start, place your hands on the floor with your elbows directly under your shoulders, extending your legs behind you. ‘ Your body should form a straight line from head to heels ‘ as you ‘ lift your right foot off the floor and bend your right knee toward the outside of your right elbow, then extend it straight behind you, keeping your foot a few inches off the floor, ‘ Pasternak said.
‘ Pause, then lower your foot to the ground. Switch legs and repeat on the other side. That’s one rep. ‘
tera pike plank, get into the traditional push-up position with your knees and hips off the ground. Arch your back ( Pasternak suggested imagining a rope attached to your tailbone is ‘ pulling your butt straight up to the ceiling ‘ ) as you look at your shoelaces. ‘ Then contract your abs and lower your hips back down start. ‘
Cardio can pass as core work too. Pasternak told INSIDER your core is what stabilizes your body from side to side and helps transfer energy from your upper to lower body.
‘ When you sprint, you are shifting weight from side to side with your limbs moving — your core needs to work extremely hard, ‘ he explained. ‘ You are also sérieux to stay upright and that works the core groupes musculaires as well. ‘
Looking for an easy Halloween plasticine kit activity for preschoolers and toddlers? Forget about plasticine sets and create your own spider plasticine Halloween activity with just a few affordable materials that you probably already have at home!
For this Halloween play dough activity set, all you’re going to do is grab your supplies and get them ready for your child!
It’s REALLY that easy!
You can model the making of a spider for toddlers so they know what they are doing; but you really don’t need to overcomplicate this Halloween activity!
Installation time + cleaning:
It literally took me 2 minutes to set up as it’s all about play-doh, pipe cleaners, and googly eyes in bowls on a platter.
And it takes me about 3 minutes to clean up because I have to put the plasticine back into containers so that it doesn’t dry out.
Teach your child to clean up after themselves! Before bedtime, our daughter “resets” all the activities that she has not already cleaned up. So we take the time to admire her “spiders” but then help her put her eyes back in the eye bowl, the pipe cleaners in the pipe cleaner bowl and the plasticine in their bowls so that the colors do not get dirty. Then all I have to do is put the plasticine in an airtight container!
Tip for sensory play:
Plasticine itself is a great sensory play activity. The addition of the spider component makes this a great opportunity to work on language and fantasy play. My daughter had a blast playing a little scene with her spiders.
That said, when it comes to sensory play ideas for toddlers and preschoolers, don’t be surprised if they want to taste or eat the play dough! For this reason, I strongly suggest using edible play dough! I have a recipe for how to make edible play dough here – or you can buy edible play dough from my favorite brand here!
Benefits of this Halloween activity with a spider plasticine set:
- Encourages creativity
- Strengthens language
- STEM lesson in color theory
- Sensory learning
How to turn it into a color theory lesson:
Use red, yellow and blue plasticine.
Give your child color combinations on sheets of paper. So yellow + blue on one slip, blue + red on another, and so on to create secondary colors. You can buy this pre-baked edible primary color play dough set here or learn how to make your own play dough and color it perfectly here!
If your preschooler is older, give them the added challenge of creating tertiary colors from their secondary and primary color combinations!
Having said that, you absolutely do NOT need to do it!
She literally asked to play with her spiders every day the first week I introduced this activity. It’s so much fun for the whole family and playing with plasticine has a very calming effect!
If you are doing this Halloween activity for your kids, I would love to see it! Tag me on IG @theconfusedmillennial!
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