Do you want to achieve a hard chiseled ab? Then you came to the right place as I’ll teach you seven best ab exercises for mass. For optimum results, do several of these ab exercises for about five minutes every day.Getting that rock-solid six-pack is not only for aesthetics, but it can also be a great help in neutralizing your posture, stabilizing your spine, and shielding you from injuries. To transform your abs into something rock-solid, concentrate on working on them like you would on other muscles. If you're ready to get started, keep reading. 1.Spiderman Plank Crunch2.Bicycle Crunch3.Captain’s Chair Leg Raise4.Hanging Leg Raise5.Ab Wheel Rollouts6.Side Plank Row7.Kneeling Cable CrunchFinal ThoughtsThe spiderman plank crunch is a core exercise that targets your whole core which includes your obliques, abs, and lower back. This core exercise is also effective in preventing muscle imbalance between your back and abs. Best of all, it’s easy to do because you don’t need any equipment;
plus you can do it anywhere.Watch how the spiderman plank crunch is demonstrated in this video.To do this exercise, begin by assuming a bent elbow plank position. Next, extend your legs keeping a straight line from head to toe. Your hips shouldn’t sag, and your butt must not stick up in the air.Now, move one leg outside toward the elbow and return it back to starting position. Alternate to the opposite leg. Through the whole movement, keep your abs tight and breathe slowly.For variations, you can start with a bent-knee plank position or a full plank position. If you’re a beginner, you may do the bent-knee position as it offers more room for movement. You can do about 2-3 sets of this exercise for 10-20 reps.According to a study conducted by San Diego University, the bicycle crunch is the best exercise to strengthen the abs. The bicycle crunch also is an excellent exercise to strengthen the obliques, second to Captain’s chair.Unlike the classic crunch, the bicycle crunch engages your abs in a twisting motion.
This helps work our lower abs, upper abs, and side abs for mass. To get an idea of how this exercise is done, watch this video here.To begin, lie on your back on the ground and hands on the sides. If you’re a beginner, you may bend one knee up, and the other leg extended. Now shift one leg to the other like you would on a bicycle. Make sure that you reach to the tips of your toes.For a higher level of bicycle crunch, twist and bring your knees to your elbows. The higher your feet, the easier, so if you want more challenge, lower your legs as you rotate your body to meet one side of your knee to the opposite side of your elbow.As you do the twisting motion, place your hands behind your head and keep your elbows wide. Don’t interlace your fingers because it’s going to put pressure on your neck. As you switch, take one full breath. Do this exercise in 2-3 sets for 10-20 reps.The Captain’s chair is hailed as the best exercise to strengthen the obliques or the side abs. In comparison to the traditional crunch, the Captain chair leg raise is 212% more effective.
To perform this exercise, of course, you need to find or get a Captain’s chair equipment, like this one.There are a lot of leg raise variations that you can do with the Captain’s chair. The basic one is the straight leg raise. In this exercise, you’ll be raising both legs up to waist level with arms on the arm rest and back on the back cushion. As you’re doing this exercise, don’t forget to breathe out as you lift the legs and breathe in as you go down.For variations, you can do the leg raise with knees bent to get that contraction on your lower abs. To isolate each side of your abs, perform the single leg straight leg raise. In this specific exercise, you’ll be lifting one leg straight up one at a time.You can do as many reps as you can but once your proper form begins to waver, it means you’re done, and must now take a rest before starting another set.Like the Captain’s chair, the hanging leg raise engages your legs, hips, and abs in strengthening your core but it activates more muscles as you use grip strength to lift your knees up.
For this exercise, you’ll need a chin up bar to hang yourself off the ground.Watch how the hanging leg raise is performed in this video.The best way to work your lower abs is to the bring your knees up side to side. You can also do the straight leg raises but it may not be advisable to those with a history of back injuries. Remember to exhale as you move your knees up and inhale as you go back to the starting position. You can do this exercise for three sets of 10-15 repetitions.To get the best stability on the bar, strengthen your grip by holding the bar with an overhand grip and enfolding your thumbs around it. You can protect your shoulders from terrible injuries by locking your shoulders down. When you raise your legs, the motion should happen at your hips.You might see some infomercials about ab wheels that help you achieve six-pack abs and a lean stomach. Although I’m not a fan of most commercial fitness equipment, the ab wheel is effective and affordable. To maximize the results of ab wheel rollouts, built-in resistance and ergonomic handles are offered.
According to a 2015 study published by Medical Express, the ab wheel rollout exercise targets the abs and the chest. The degree of muscle activity may rely on the external force made by the body weight and lever arm.To perform the ab wheel rollout exercise, just place the fitness equipment in front of you. While holding the ergonomic handles, move forward allowing your arms and torso to straighten, then roll the wheel backward. Use your core to move forward and backward.Learn how to perform the ab wheel rollout in this video tutorial.If you like to get the best ab results, your goal should be to extend your arms all the way out and come back with a proper form. You can do about three sets of this exercise for 8-12 reps. If you have no ab wheel, you can use a barbell.The side plank row is one of the few exercises that are great for your midsection. It is also good in working your quadratus lumborum, a weak muscle in your posterior abdominal wall that plays a significant role in preventing back pain.
Research shows that people who had weak muscle endurance in their lower backs are more prone to injuries.While maintaining a side plank position is beneficial by itself, adding weight or cable will increase the intensity. To begin, lie on your side with your elbow resting on the ground and your legs extended. Keep a straight line from your head to toe.Hold a dumbbell or pull a cable with your free hand. Pull the weight up to your navel. Watch how to do the side plank row in this video here.The cable crunch is great in working your whole rectus abdominis. If you’re a beginner, this strength exercise is ideal for you. All you need is a cable equipment to pull.To begin, kneel near a high pulley that comprises a rope attachment. Clutch the cable rope attachment and pull the rope lower until your hands are positioned close to your face. With your hips fixed in one spot, bring your chest towards your knees by bending on your midsection. Your abs should be crunching at this point.Watch the proper form of cable crunch in this video here.