Begin with functional movements that activate your entire core and enhance stability, setting the stage for serious sculpting.
Strengthen your foundation with the solid support of planks, ensuring your abs are as tough as they come.
With this winning combination, you’ll carve out a midsection that demands attention and exudes confidence.
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Check out my absolute favorite ab workouts for a lean midsection below.
Stay focused with each rep, squeezing out every ounce of energy.
When bodyweight becomes mundane, kick it up a notch and add weighted reps.
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But most importantly, have fun.
Keep reading to learn all about the five best ab workouts for a lean midsection.
And when you’re finished, don’t miss these10 Best Low-Impact Exercises To Melt Belly Fat.
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This exercise engages the core and targets the hip flexors, providing a functional workout for the entire midsection.
As you perform each rep, focus on controlled movements to maximize the benefits of this effective core exercise.
Alternate sides, maintaining control and engaging your core throughout.
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Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.
Complete three sets of six to 12 reps with 60 seconds of rest between sets.
Hold a dumbbell above your chest with straight arms.
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Execute a controlled crunch, reaching the dumbbell toward the ceiling.
Maintain control during the descent, ensuring your shoulders only touch the ground after you snag completed all repetitions.
Perform three sets of 10 to 15 reps with 60 seconds of rest between sets.
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Perform the last set as a set to near failure.
Creativity and control are the keys to this ab-carving formula.
Engage your core as you lift your upper body toward your toes and reach the dumbbell toward the ceiling.
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Keep your legs straight, and lower your upper body with control while inhaling.
Bend your right knee, and place your right foot on the floor.
Extend your left leg at a 45-degree angle and simultaneously extend your left arm, palm on the ground.
Press your right arm and the kettlebell above your chest.
Using your left arm for assistance, sit up, reaching the kettlebell toward the ceiling.
Perform three sets of five to eight reps per side with 90 seconds of rest between sets.
If you prefer, hold a weight against your top hip, or use your body weight.
Lift your hips, form a straight line, and engage your core.
Then, lower your hips and repeat on each side for desired reps or time.
Complete three rounds of 30 to 45-second holds with 60 seconds of rest.6254a4d1642c605c54bf1cab17d50f1e
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Lift your hips off the ground, creating a straight line from head to feet.
Next, lower your hips without touching the ground, and return to the plank position.
Repeat for a set number of reps on one side, switch to the other, and repeat.
Focus on stability, exhale during the dip, and inhale when returning.
Perform three sets of 15 to 20 reps per side with 60 seconds of rest between sets.
Lift your top leg straight up, engaging your hip muscles, and hold briefly before lowering it.
Switch sides, and repeat.
Complete three sets of 15 to 20 reps per side with 60 seconds of rest between sets.
Experiment with some of these variations to take your ab game to the next level.
Remember to prioritize core engagement, and focus on controlling the downward phase to maximize each rep’s effectiveness.
Weighted Crunches
Lie on your back with your knees bent and your feet flat on the floor.
Hold a weight plate, dumbbell, or medicine ball against your chest or behind your head.
Perform three sets of eight to 15 reps with a three-second lowering, taking a 60-second rest between sets.
Place your hips at a 90-degree angle with your shins parallel to the ceiling.
Once the heels tap the ground, return to the starting position.
Complete three sets of five to eight reps.
Slowly lower yourself by three to five seconds per rep.
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Perform three rounds of 30 to 45 seconds with 60 seconds of rest between sets.
Pallof presses are my must-have anti-rotation movement in almost any workout.
Anti-rotation exercises are potent for engaging the major muscles of your core while providing functional benefits.
Not to mention, these movements help you feel your abs firing up!
Dose these effectively to carve out that midsection.
Keep your torso facing forward and tall as you bring your hands to your sternum.
Press out slowly, maintaining a stacked torso throughout the movement.
Complete three sets of eight to 15 reps with a two-second hold per press.
Rest for 60 seconds between sets.
Keep your torso facing forward and tall as you bring your hands to your sternum.
Press out slowly, maintaining a stacked torso throughout the movement.
Focus on strong breath cycles and squeezing your abs for the duration of the hold.
Perform three sets of 20 to 30-second holds per side.
Rest for 60 seconds between sets.
Keep your torso facing forward and tall as you bring your hands to your sternum.
Press out slowly, maintaining a stacked torso throughout the movement.
Using your core, rotate away from the anchor point, ensuring your spine stays elongated.
Bring the band or cable back to the center position.
Complete three sets of eight to 15 reps. Rest for 60 seconds between sets.
