These Ab Exercises Leave You With a Seriously Strong Core
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Adding some of the best ab workouts for women into your routine is an effective way to strengthen your core. Plus, some of these exercises may even help back pain and lower the risk of falls.
When your core muscles are strong, it’s easier to swing a golf club, get a glass from the top shelf, bend down to tie your shoes, and even get out of bed in the morning. You may also have better posture, better balance, and less joint pain. Weak core muscles, on the other hand, can lead to more fatigue, poor posture, less endurance, and injuries, according to Mayo Clinic.
Meet the experts: Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios; and Frankie Alvarado, N.A.S.M. certified trainer
We know crunch fatigue is real; crunches don’t encourage your abdominal muscles to work through their full range of motion. So even if you’re doing a hundred reps a day, you might be disappointed to learn that you’re not going to get as strong of a core as you’d like. And, when done improperly, crunches are taxing on your neck and back. Many people tend to put their hands behind their nape and pull their neck into flexion without engaging the abs to lift. This will put a lot of stress on your spine and lead to unnecessary aches and pains in the long run.
To diversify your ab routine to get the best results, we’ve rounded up some of the best core moves you can use to create circuits that will have you feeling the burn in all the right places. Just pick five exercises from this list, switch them up every week, and your ab workouts will become more interesting and challenging in no time. All you need is a yoga mat and towel to get started.
Reps and sets: Aim for 10–20 slow and controlled reps per exercise—except for the plank and hollow holds. Hold those for anywhere between 20 seconds to 1 minute. Perform up to three sets.
Why is it important to strengthen your abs?
“Building and maintaining core strength is beneficial for performing activities of daily living with decreased effort and risk of injury,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. According to White, a few benefits of a strong core may include:
Better balance and stability. “Core strength is required for balance and stability which reduces the risk of falling, which increases with age,” White explains.
Improved posture. Increased spine stabilization and core endurance can “reduce the likelihood of back pain resulting from poor posture,” White explains. “This is especially important for sufferers of chronic low back pain and/or individuals who perform heavy compound lifts requiring a strong core.”
Enhanced athletic performance. “Aside from completing necessary daily tasks, strong core muscles can enhance athletic performance in recreational and competitive athletes alike,” according to White. “Physical hobbies and sports, such as golf, tennis, kayaking, swimming, biking, and running all require core strength to produce rotational force.” Additionally, a strong core reduces the risk of injury in athletes.
What are the most effective ab workouts for beginners?
It’s important to start with exercises that are effective yet appropriate for your current fitness level. Some effective ab workouts for beginners include planks, crutches, and dead bugs. Frankie Alvarado, N.A.S.M. certified trainer recommends starting with a number of repetitions and sets that are challenging but doable. It’s important to build strength without feeling overwhelmed. You can continue adding more sets or switch up exercises to achieve results.
Which ab workout burns the most calories?
Alvarado recommends high-intensity interval training (HIIT) circuits. This incorporates high-intensity ab exercises like burpees, mountain climbers, or planks that elevate the heart rate and lead to more calories burned.
Alvarado says, that to achieve significant calorie burn, it’s important to combine these ab exercises with a well-rounded fitness program that includes cardiovascular exercise, strength training, and a balanced diet.
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