Come January, gyms will be packed with all the New Years resolution-ers who are hoping to whip their butts into shape. Instead of following the crowd, why not get started on your 6-pack now? We’ve got the workout to show you how to get abs, and how to get them fast! Keep up this regimen and you won’t even have to join the “summer bod” people struggling to find the quickest way to get abs before they hit the beach. Strong abs are important year-round!
First, let’s talk about why it’s important to have a strong core. Of course everyone wants to find the tips and tricks for the fastest way to get abs and look great, but there’s more to it than the vanity. Your abs are the center of your body and used for basically everything you do, whether you realize it or not. You use your core muscles in most of your everyday activities. Without strong abs, you’re more likely to hurt yourself just doing the things you love. Check out some of the top benefits of a strong core below.
Improved Sports Performance – Sure, you may not be a football or rugby player who needs a ripped core to make a tackle or take a hit, but chances are you do enjoy some kind of athletic activity! Even if you’re just playing in a casual work softball league, core strength will help prevent injuries in any sport. Strong abs will help improve your reflexes by allowing you to respond more quickly and accurately. Abdominal strength and endurance also means you can potentially outperform and outlast your competition (hello, bragging rights!). Abdominal endurance is key to keeping pristine form for the duration of a marathon or through the second half of your soccer match.
Prevents Lower-Back Pain – Too many of us are stuck at a desk all day and get so caught up in our work, we forget to get up and walk around every hour. And let’s be completely honest, a one hour lunch is normally spent kicking back in a chair with your feet up, not taking a stroll like we should be. Abdominal strength improves the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury while sitting all day.
Improved Posture – When abdominal muscles are weak, you lack the muscular ability to support your spine in proper alignment with minimal effort. Strong abdominals support good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment. If your core is strong, it’ll take less active effort to sit or stand up straight, also making you much more likely to do it.
Better Breathing – Having strong breathing muscles and strong abdominals go hand-in-hand. As you build up muscles like your diaphragm, it aids in the building of better, stronger core muscles. This means it’ll take more for you to get out of breath. A stronger core will make it less likely for you to feel winded after climbing up the stairs!
Slimmer Waistline – The aesthetically pleasing look of a great torso begins with targeting the abs. A slimmer, more toned waistline will give definition to your entire upper body. Start with your abs if you’re trying to look more toned all over.
Now that you know why you it’s necessary, it’s time to get down to business and find out how to get abs. Try these traditional and less-common exercises to target all your different muscles in your core for the most effective and quickest way to get abs to die for.
Ab Wheel Roll Out
Targets: Upper Abs, Lower Abs, Linea Alba, Chest, and Arms
Start on your hands and knees, Bend your torso forward at a 45 degree angle with your spine in a neutral position. Place your hands on an ab wheel directly below your chest (or shoulders). Keep your elbows straight. Extend your arms forwards, allowing your torso to drop until your body (chest) is almost parallel to the floor. Your upper body should be in a straight line, but don’t allow any part of your upper body to touch the floor. Pause briefly, then draw your arms and hips back simultaneously – your torso elevates and returns to the initial position.
Arms-High Partial Sit Up
Targets: Lower abs and Transversus Oblique
Get into sit-up position. Reach your arms straight overhead and keep them pointing upward throughout the exercise. Sit up halfway and then come down. Make sure you keep your neck and upper back engaged so you don’t put strain on your neck. Trust us, that second day soreness will be brutal if you ignore this tip.
Barbell Russian Twist
Targets: Transversus Oblique, Internal Oblique, and External Oblique
If you are just starting out, try this exercise without weight and work up to placing a weight plate if you want to make it more challenging. Bring the weight up at slightly above eye level and hold the barbell with both hands. Keep your arms straight and lower the bar to one side of your hip. Next rotate the back to the starting position and bring the end of the barbell to the opposite side or opposite hip. Keep your arms as straight as possible throughout the movement.
Swiss Ball Oblique Crunch
Targets: Transversus Oblique, Internal Oblique, and External Oblique
Watch video above for a step by step instruction to best execute this exercise.
Targets: Lower Abs
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position. Start the movement by lifting the left leg higher than the right leg. Then lower the left leg as you lift the right leg. Continue alternating in this manner, as though you are doing a flutter kick in water.
Targets: Upper Abs, Lower Abs, and Linea Alba
Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down. Make sure that your head, legs and bottom are all in contact with the floor. Engage your stomach muscles and grasp the sides. Slowly lift your legs to a 45-degree angle, keeping your legs straight and not bending at the knees. Pause for a second then slowly lower the legs back down. For an added challenge, keep your legs at the 45-degree angle for 15 seconds.
Bosu Ball Mountain Climber
Targets: Upper Abs, Lower Abs and Arms
Flip the BOSU ball over so the ball is facing down and the black platform is up. Start in a push-up position. Notice that there are two handles on the platform side, grab them to hold your push-up. Once you’re stable, bring your right knee to your chest. As you return your right foot to the ground, bring your left knee to your chest. Continue switching feet as fast as you can, while maintaining perfect form, for 60 seconds.
Pike to Superman
Targets: Upper Abs, Lower Abs, and Arms
Get into pushup position with your toes on the Swiss ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. This one is challenging watch a this video to make sure you have proper form.
You now have everything you need to get your abs in the best shape of your life. So get a jump start on that infamous “summer bod”. Have any other exercises that produces results and blasts that fat away? We would love to hear from you, so tweet us at @66Audio or tag us on Instagram! We welcome a challenge so send us the hardest exercises you have.