What is the best way to train your abs?

How do I get a flat stomach? How do I burn belly fat? How do I get a six-pack? These are all questions people ask when it comes to training their abs. There are so many articles about burning localized belly fat or how to get a six-pack in 10 days. Unfortunately, it's not that easy. To burn belly fat, you have to burn body fat. Burning localized fat isn't possible. But don't despair. You can still get that six-pack. By following these tips and exercises, you'll get closer and closer to those abs!

First of all, training your abs alone won't give you six-pack abs. A six-pack is visible with a lower body fat percentage. So, to make your abs visible, you'll need to lose weight. In the sports world, this is called lean training, or cutting. Lean training ensures you consume fewer calories than you burn. If you want to build muscle, you shouldn't diet too strictly. That also affects your muscle mass, which you want to maintain.

Start training

When you're going to exercise, it's best to start with cardio. Burn a lot of calories for 15 to 30 minutes, and then move on to strength training. You don't need to do ab exercises with every workout to get a ripped abs, as muscles have a limited capacity to grow. There are also many strength exercises that work the abs, such as the deadlift and the squat.

When you go to the gym, the treadmills and ellipticals are ready and waiting. At home, you often don't have this luxury. Not yet, because we have a wide selection of treadmills, ellipticals, and more! Here you'll find all the cardio equipment you need to workout at home.

We'll now share some of our favorite exercises for abdominal training. These exercises are suitable for everyone and engage different abdominal muscles.

During the exercise, focus on correct form. Perform the movement as large and focused as possible. For each exercise, do at least 15 repetitions and, depending on the exercise, 3 to 4 sets. For more challenging exercises, perform the exercise 3 times, and for easier exercises, 4 times.

Oblique abdominal muscles (obliques)

Russian twist

The Russian twist is a very effective way to train your abs, especially your obliques. Sit on the floor with your feet a few inches off the ground. Lean your back slightly backward. You'll feel your abs tightening. We recommend using a weight for this exercise. It doesn't have to be heavy; 5 kilos (11 pounds) is enough, depending on your level. An extra weight puts a little more pressure on the muscles. Hold the weight against your chest. Then twist your upper body left and right. Make sure to keep the ball close to your body, otherwise the focus will be more on your arms. Your legs remain stationary during this exercise.

A kettlebell is a great addition to this exercise. We have kettlebells in all sorts of colors and sizes, and you can find them here. So there's sure to be a perfect match for you!

Bicycle crunch

You lie on the floor and place your hands behind your head. Alternately, bring one knee to your chest. As you do this, bring your opposite elbow to the knee that's coming up. Your other leg remains straight. Your right elbow goes to your left knee, and vice versa.

Double leg circles

This exercise is very hard and will definitely make your muscles sore, but at least you know it works.

Lie on the floor and place your hands close to your body. If you find the exercise difficult, you can place your hands under your buttocks. This will make the exercise a little easier. Then, raise your legs all the way up until they form a 90-degree angle with your torso. Then, gently make circles in the air with your legs. The lower your legs go, the harder it becomes. This also applies to the size of the circles. Larger circles are harder than smaller ones. We always strive for progress. Therefore, try to increase the size of your circles slightly with each workout.

Lower abs

Lying leg raises

To perform the leg raise, begin with your back on the floor. Place your hands close to your body or under your buttocks. Then lift your legs, keeping them straight. Then slowly lower your legs. You'll feel your abdominal muscles tighten. The more slowly you lower them, the more you'll engage them.

Lying knee raises

This exercise is almost the same as the leg raise, but a bit easier. Instead of lifting your legs, you bring your knees simultaneously toward your chest.

This makes the exercise suitable for beginning athletes.

Scissors

Lie flat on your back and place your hands close to your body or under your buttocks. Lift your feet about 10 to 15 cm off the ground. Alternate your legs under each other, to the left and to the right. Once you've done this with your left leg under your right, you'll do the next one with your right leg under your left, and so on.

Lying leg raises and lying knee raises can also be performed differently. If you have a power tower, you can also perform the exercise on it. The added benefit of this machine is that you train not only your abs but your entire body.

Rectus abdominis

The plank

The plank is a well-known and effective way to train your abs. It works all your abdominal muscles, with an emphasis on the rectus abdominis (or rectus abdominis). Assume a push-up position and place your forearms on the floor. Keep your back straight and hold for at least 30 seconds. It's important to increase the duration of the plank each time. You can also create a schedule for this.

The crunch

The crunch goes like this: Lie on your back and bend your knees. Place your hands behind your head and bring your chin close to your chest. Then lift your upper body 4 to 6 inches off the floor and slowly lower yourself back down.

The sit-up

The sit-up begins in the same position as the crunch. Instead of rising 4 to 6 inches off the floor, you'll lift all the way up to your knees. Then, gently lower yourself back down.

Because we'll be doing these exercises on the floor, using a fitness mat is helpful. You can find our fitness mats here!

You can also use a sit-up cushion .

Once again, make sure you're aiming for quality over quantity of exercises. Focus on proper form rather than the number of repetitions. You don't have to train your abs every day to get six-pack abs. After all, your abs need rest, just like all your other muscles.

Good luck with the exercises. Do them correctly and you'll be walking along the beach with your six-pack this summer!