Looking for defined abs but short on time?
You’re not alone.
Ready to transform your abs routine?
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These science-backed moves will show you how.
If you want them to get bigger, train them in a moderate repetition range (8-12).
If you want particularly strong abs, train them with heavy loads (1-5 repetitions).
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Mistakes to avoid:Avoid swinging your body.
Instead, maintain control throughout the movement to maximize muscle engagement and prevent injury.
Hanging Straight Leg Raise
How many to do:Aim for 3 sets of 8-10 repetitions.
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Mistakes to avoid:Don’t momentum or swing your legs.
Control the movement to effectively target your abs.
Why it works:Machine crunches provide consistent resistance throughout the movement, isolating and strengthening the rectus abdominis.
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Mistakes to avoid:Avoid using your arms or legs to assist with the movement.
Instead, focus on using your abdominal muscles to perform the crunch.
Mistakes to avoid:Avoid using momentum to lift your hips.
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Instead, control the movement and descend slowly back to the starting position.
Why it works:Reaching sit-ups enhance the activation of the upper abdominal muscles and improve overall core strength.
Easier options for beginners:Perform a standard sit-up without the reaching motion to build foundational strength.
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Mistakes to avoid:Avoid pulling on your neck or using your arms to lift your body.
Instead, focus on shrinkwrapping your core.
Is Using Weights for Ab Exercises Safe?
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Yes, incorporating weights into ab exercises is generally safe when performed with proper form and appropriate resistance.
Maintain Proper Form:Focus on controlled movements to prevent muscle strains or injury.
Best Advice for Beginners
Don’t worry about counting reps when you’re beginning.
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No rushing through reps. Progressively challenge yourself by adding resistance or increasing difficulty, but don’t overdo it.
Photo: Drazen Zigic / Shutterstock. Design: Eat This, Not That!
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