Abs Exercise

Here there are top 6 Ab-Spilitting Execise

WHETHER YOU'RE LOST, BROKEN OR LONELY THERE IS ALWAYS HOPE AND IT'S SPELLED G.Y.M

Basic rules for Ab friendly diet:

Basic Rules For Ab Friendly Diet:

• Eat smaller healthy meals and snacks 6-to-8 times per day.
• Focus on a high protein intake.
• Eat LOTS of vegetables (if you think you already eat a lot, eat more).
• Never ever miss breakfast or pre- and post-workout meals.
• Stay away from anything containing sugar.
• Don't eat carbs in the evening unless you need to reload after a heavy workout.
• Drink lots of cold water throughout the whole day.
• Incorporate high-intensity interval training  into your cardio regimen.

1. Hanging Leg Raises

The Hanging Leg Raises is another great ab exercise. Hanging from a chin-up bar, raise your legs until your legs and torso from a 90-degree angle.

I usually do this exercise with a little twist, rotating my legs side to side. More work, greater reward.

2. The Plank

The plank helps develop overall core strength and stability. Hold yourself up using both elbows in the prone position and hold the position for as long as you possibly can.

Also, incorporate the side plank into your ab routine, which is basically the same as the normal plank, only you lean on one elbow at the time and switch sides to hit both your left and right obliques. Once you've grown accustomed to the exercise, grab a dumbbell to do loaded side planks.

Bring the dumbbell to your hip and then push yourself, along with the dumbbell, up into starting position. Balance the dumbbell on your top hip.

Hold for as long as possible and then switch to the other side. Rinse and repeat.

3. Swinging Plank

The swinging plank is a brilliant hybrid exercise designed by Scott Sonnon, founder of TactFit training systems.

The movement will put your upper body strength, endurance and multi-planar core strength and stability to the test. 

If you're looking for a non-traditional movement challenge, this is it! 

Swing Planks will burn our your core and arms even at lower rep ranges. 

For the last several months, I have beaten on this exercise (and it's variations)  aggressively.

Bodyweight movement's like this will get you functionally strong in a hurry without adding bulk, which is great for someone who want's to function the way they look.

4. Air Bike 

The abdominal air bike is probably the most feared abdominal movement from anyone who’s performed an at-home ab workout.

This exercise is an advanced variation of a crunch. 

It can be performed for timed sets or as a set with a fixed rep range.

• Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
• If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
• Avoid putting the hands behind the head as this can lead to excess strain upon the neck.

5. Elbow-To-Knee

The Elbow-To-Knee  crunch is a core strengthening exercises that targets the lower abdominals and, more specifically, the obliques. Lie flat on your back and place your hands behind your head. Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor.

6. Reach Crunch

Reach up above your shoulders with your arms. From this start position, draw your belly button down towards the floor to engage your core, then contract your stomach muscles (abs) to raise up to a sit up and reach your arms through between your legs towards your feet. Then lower back down to the floor and repeat.