If you want to make your abs you will need to go beyond the customary sit-ups and crunches. These are exercises which may work for beginners but if you literally want to build strong and toned abs, you will need to do more. In this record I will share 3 of the best exercises that you can do in order to make your abs both in terms of impel and in their appearance.
1. Planks - To do a plank you need to lie on the floor face down. Lace your fingers together and lift yourself up on your forearms. The only parts of your body that should be touching the floor need to be your forearms and hands and the toes of your feet.
Your back should be right with your eyes seeing down so your neck and back form a particular line. Maintain this position for as long as you can and feel the tension in your abs build.
To make this practice harder you can try lifting one foot off the floor and keeping it slightly higher than the floor. This will force your core muscles to work much harder.
2. Hanging leg raises - This is one of the hardest ab exercises I know. To do it properly you need a pull up bar to hang from, although a similar movement can be done with a captain's chair hub at the gym.
You start this practice by hanging with outstretched arms from a pull up bar. With your abdominal muscles, bring both legs up toward your torso. If it's too hard to do so with right legs, bend them. Feel the crunch in your abs and gently return to the starting position. Repeat as many times as you can. If, at any time, this becomes easy, you can add ankle weights for greater intensity.
3. Sprinting - This may seem odd because this is running and not an abdominal workout. However, have you ever tried to feel your stomach when you sprint? Try it. It will be hard as steel because your abdominal muscles are contracting very hard as you sprint. They work with every step.
So, try sprinting for 10 seconds in the park or street near your home. After 10 seconds walk back the length you ran and sprint over it again. Do so several times once every two days for a amount of weeks. You will see and feel your abs get stronger.
This is how you make you abs.
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