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25 Targeted Ab Exercises for Weight Loss and Achieving a Flat Stomach


savinayfitness

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Excess abdominal fat, especially visceral fat, can lead to serious health issues such as type 2 diabetes, heart disease, and non-alcoholic fatty liver disease. While spot reduction is a myth—meaning you can't target fat loss from specific areas like your belly through exercise alone—strengthening your core can contribute to overall weight loss and improve body composition. Alongside a balanced diet and cardio workouts, targeted ab exercises can enhance muscle tone and increase calorie burn.

Here’s a guide to 25 effective ab exercises designed to help with weight loss and achieve a flatter stomach:

Top 10 Targeted Ab Exercises

  1. Reverse Crunches

    • Purpose: Tones the lower abs.

    • How-To: Lie on your back, bend your knees, and lift your feet. Contract your lower abs to lift your hips towards your chest, then lower them with control. Do 3 sets of 12-15 reps with 30 seconds rest between sets.

 

  1. Side Planks

    • Purpose: Strengthens obliques and improves stability.

    • How-To: Start in a plank position, rotate onto one side, and support your weight on one forearm and foot. Hold for 30-60 seconds per side, aiming for 3 sets each.

 

  1. Mountain Climbers

    • Purpose: Boosts heart rate and engages core muscles.

    • How-To: In a plank position, alternate bringing knees to your chest in a running motion. Perform for 30-60 seconds, with 3 sets and 30 seconds rest.

 

  1. Scissor Kicks

    • Purpose: Targets lower abs and hip flexors.

    • How-To: Lie on your back, lift legs a few inches, and cross them alternately. Do 3 sets of 20-30 reps with 30 seconds rest.

 

  1. Hanging Leg Raises

    • Purpose: Focuses on the lower abs.

    • How-To: Hang from a pull-up bar and lift your legs towards your chest. Lower with control. Aim for 3 sets of 10-12 reps.

 

  1. Bird Dogs

    • Purpose: Strengthens core, lower back, and glutes.

    • How-To: On hands and knees, extend one arm and the opposite leg, then switch. Perform 3 sets of 12-15 reps per side.

 

  1. Dead Bug Exercise

    • Purpose: Targets deep core muscles and improves stability.

    • How-To: Lie on your back, extend arms towards the ceiling, and lower one arm and opposite leg, then switch. Aim for 3 sets of 12-15 reps.

 

  1. Stability Ball Rollouts

    • Purpose: Engages the entire core and stabilizing muscles.

    • How-To: Kneel with hands on a stability ball, roll the ball forward while extending arms, then roll back. Do 3 sets of 10-12 reps.

 

  1. Russian Twists

    • Purpose: Targets obliques and tones the waistline.

    • How-To: Sit with knees bent, hold a weight, lean back, and twist your torso from side to side. Perform 3 sets of 15-20 reps each side.

 

  1. Knee Tucks on a Stability Ball

    • Purpose: Targets lower abs and improves balance.

    • How-To: In a plank position with shins on the ball, roll the ball towards your chest using your feet. Do 3 sets of 12-15 reps.

Additional Ab Exercises

  1. Basic Crunches

    • Purpose: Strengthens abdominal muscles.

    • How-To: Lie on your back, bend knees, and lift your upper body towards your knees. Do 2-3 sets of 12-15 reps.

 

  1. Bicycle Crunches

    • Purpose: Engages multiple core muscles.

    • How-To: Lie on your back, perform a cycling motion with legs, and alternate touching elbows to opposite knees. Do 3 sets of 20 reps.

 

  1. Basic Planks

    • Purpose: Builds core strength and stability.

    • How-To: Hold a plank position on forearms, keeping your body in a straight line. Aim for 3 sets of 30-60 seconds.

 

  1. Flutter Kicks

    • Purpose: Targets lower abs and hip flexors.

    • How-To: Lie on your back, lift legs slightly, and kick them alternately. Do 3 sets of 30-45 seconds.

 

  1. Sit-Ups

    • Purpose: Strengthens the core.

    • How-To: Lie on your back with knees bent, and lift your torso towards your knees. Perform 3 sets of 15-20 reps.

 

  1. Toe Touches

    • Purpose: Engages abdominal muscles and improves flexibility.

    • How-To: Lie on your back, lift legs towards the ceiling, and reach for your toes. Do 3 sets of 12-15 reps.

 

  1. Superman

    • Purpose: Strengthens lower back and improves posture.

    • How-To: Lie face down, lift arms, legs, and chest off the ground simultaneously. Perform 3 sets of 12-15 reps.

 

  1. Boat Pose

    • Purpose: Strengthens core and improves balance.

    • How-To: Sit with legs bent, lift your feet, and hold your arms out in front. Maintain for 30-60 seconds, performing 3 sets.

 

  1. Spiderman Planks

    • Purpose: Targets obliques and increases calorie burn.

    • How-To: In a plank position, bring one knee towards the elbow on the same side, then switch. Do 3 sets of 12-15 reps per side.

 

  1. V-Ups

    • Purpose: Engages the entire core.

    • How-To: Lie flat, lift legs and torso to form a V shape, then lower with control. Perform 3 sets of 10-12 reps.

 

  1. Oblique Crunches

    • Purpose: Targets the obliques and sculpts the waist.

    • How-To: Lie on your back, bend knees, and perform crunches while twisting to each side. Do 3 sets of 12-15 reps per side.

 

  1. Lying Leg Twists

    • Purpose: Engages obliques and lower abs.

    • How-To: Lie on your back, lift legs, and twist them from side to side. Perform 3 sets of 15-20 reps.

 

  1. Plank Jacks

    • Purpose: Works the entire core and boosts heart rate.

    • How-To: In a plank position, jump your feet in and out. Do 3 sets of 20-30 seconds.

 

  1. Leg Raises

    • Purpose: Strengthens lower abs.

    • How-To: Lie on your back, lift legs straight up, then lower without touching the floor. Perform 3 sets of 12-15 reps.

 

  1. Captain’s Chair Leg Raises

    • Purpose: Targets lower abs using equipment.

    • How-To: Use a captain's chair, lift legs while seated, and lower with control. Aim for 3 sets of 10-12 reps.

Final Thoughts

While targeted ab exercises can strengthen and tone your core, achieving a flat stomach involves a holistic approach. Incorporate a balanced diet, cardiovascular workouts, and overall strength training for effective weight loss.

About ToneOp Fit

 

ToneOp Fit is a health and wellness platform offering tailored solutions to enhance your well-being. With personalized support from up to three coaches, the app provides a variety of goal-oriented plans, including Weight Management, Medical Condition, Detox, and Face Yoga. It features premium health trackers, recipes, and insightful health content. Whether you're looking for customized diet, fitness, naturopathy, or yoga plans, ToneOp Fit helps you achieve your health goals and transform your lifestyle.

 

Visit Our Website

https://toneopfit.com/blogs/ab-exercises-for-weight-loss

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