![\"\"](\"https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Captains-Chair.png\")
\r\n\u00a0\r\n\u00a0\r\n\r\n[et_pb_section fb_built=”1″ _builder_version=”4.13.0″ custom_padding=”||30px||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]Flat abs are the ultimate sign that you take fitness seriously. Here\u2019s the ultimate abs workout to do at the gym.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.13.0″ header_2_font=”||||||||” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”20px||||false|false” global_colors_info=”{}”]<\/p>\n
[\/et_pb_text][et_pb_accordion open_toggle_text_color=”#2a2d36″ open_toggle_background_color=”#FFFFFF” closed_toggle_background_color=”#FFFFFF” toggle_icon=”L||divi||400″ icon_color=”#b4fa05″ use_icon_font_size=”on” icon_font_size=”30px” _builder_version=”4.13.0″ _module_preset=”default” toggle_text_color=”#2a2d36″ toggle_level=”h2″ toggle_font=”Euclid Circular B Medium||||||||” toggle_font_size=”22px” background_color=”#FFFFFF” custom_margin=”||||false|false” custom_padding=”20px||20px||true|false” custom_css_toggle=”margin-bottom: 0;” border_width_all=”0px” border_color_all=”#ebf0f1″ border_width_top=”2px” global_colors_info=”{}”][et_pb_accordion_item title=”Can you get abs with just sit ups” open=”on” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”]Your abs and core are made up of several layers of different muscles, and you need to work them all to get a tight, flat mid-section. The \u201csix pack\u201d muscles are the rectus abdominis, but you\u2019ve also got internal and external obliques, and deeper core muscles like the transverse abdominis. So you can see you need to do more than just sit ups to get great abs.[\/et_pb_accordion_item][et_pb_accordion_item title=”How to pick the best abs exercises” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}” open=”off”]The ultimate abs workout should consist of different movements. Anti-extension movements are good for posture, anti-lateral flexion movements teach side-to-side stability, and anti-rotation movements train the waist. We\u2019ll cover all of these and more in our ultimate abs workout below.[\/et_pb_accordion_item][et_pb_accordion_item title=”What kind of exercises are best for abs” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}” open=”off”]If you want to get a flat, lean mid-section you\u2019ll need to combine crunch-style exercises with single-leg exercises, deep core movements, and exercises that train the side-to-side muscles. This combination will help you get the ultimate look of a flatter stomach, smaller waist, and toned abs.[\/et_pb_accordion_item][\/et_pb_accordion][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”c__full” _builder_version=”4.13.0″ _module_preset=”default” background_color=”#ebf0f1″ custom_padding=”30px||30px||true|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n
For this abs workout you\u2019ll need a rig or pull up bar, dumbbell or kettlebell, medicine ball, cable machine or resistance band, and an ab roller.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Get into the perfect plank position, on your toes and forearms, and focus on squeezing your quads, glutes and abs as tight as you can. As soon as you feel your form drop, come out of the plank.<\/p>\n
Accumulate 60 seconds.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
This isometric exercise focuses on that important anti-lateral flexion strength. Set up on your side, with one forearm and one foot on the floor (you can have the other foot n the floor in front if that helps you balance). Focus on pushing upwards through the underneath of your body.<\/p>\n
Accumulate 45 seconds each side. [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Hollow holds are tough but great for developing core strength and encouraging a flat stomach. Lie on your back with legs out straight and arms overhead. Lift your arms, shoulders, and legs off the floor and contract your abs so you\u2019re in a shallow bowl shape. Hold here whilst you focus on contracting your abs.<\/p>\n
Accumulate 60 seconds.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Anti-rotational core strength is an important part of getting great abs, and the Pallof press is the best way to work on it. Set up the cable machine with the handle at chest height. Stand at right angles to the cable. Hold the cable handle with two hands close to your chest. Press your arms out together in front of you (at 90* to the cable stack) and hold the end position for 1-3 seconds, focusing on keeping your torso still.<\/p>\n
Do 10-12 reps each side.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Grab hold of the rig or pull up bar and start in a dead hang. Bring your knees up in front of you in a crunching motion, but resist the urge to swing your legs. Keep the movement controlled.<\/p>\n
Do 15-20 reps.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
This is a dynamic exercise that will build anti-extension strength. Put a resistance band around the cable machine or rig. Lie on your back facing away from the band. Lift both legs off the floor with bent knees. Take hold of the band above your head with straight arms, and pull until your hands are above your chest. Hold this tension in your arms as you extend one leg at a time out in a bicycling motion.<\/p>\n
Do 10 reps each leg.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Lie on your back with arms and legs outstretched. Crunching at your core, lift one straight leg and your torso at the same time. Aim to touch the laces of your shoe with both hands each rep. Switch legs each rep.<\/p>\n
Do 20 reps total (10 each side).[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Sit up, holding a medicine ball in your lap (you can also do this exercise with a light kettlebell). Lean back slightly and twist from side to side, touching the weight to the floor by your hip each rep. Try not to twist your hips \u2013 all the movement should be coming from your core.<\/p>\n
Do 20 reps total (10 each side).[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
If your gym has an ab wheel, go grab it for your ultimate abs workout at the gym. This is an advanced exercise so build up slowly. Get into a tabletop position on your hands and knees. Roll the ab wheel out in front of you, keeping your arms straight and glutes engaged. Start by rolling out a short distance and check that you can maintain this proper position as you pull the ab wheel back to the start point.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row make_equal=”on” _builder_version=”4.13.0″ _module_preset=”default” module_alignment=”center” custom_css_main_element=”align-items: center;” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n
Surprise to ese an overhead weighted carry in an abs workout? Don\u2019t be. This dynamic exercise builds true functional core strength. Start standing and press your kettlebell or dumbbell overhead with a straight arm. Walk forward slowly and with control, keeping the weight directly over your shoulder. <\/p>\n
Walk the length of the gym with one arm, then swap arms to walk back.[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.13.0″ _module_preset=”default” custom_padding=”30px||||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px||||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”20px||20px||true|false” global_colors_info=”{}”]Are you looking for gyms near me where you can get a great abs workout? Use Hussle\u2019s network of 1000s of gyms and fitness centres to find the perfect gym near me and book online easily. There\u2019s a pass to suit you, with one-off visits, multi-gym access, or full gym membership.[\/et_pb_text][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Conversion-Banner-scaled.jpg” title_text=”Conversion Banner” url=”https:\/\/www.hussle.com\/” url_new_window=”on” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"
Flat abs are the ultimate sign that you take fitness seriously. Here\u2019s the ultimate abs workout to do at the gym.Commonly Asked Questions On Abs Workout Your abs and core are made up of several layers of different muscles, and you need to work them all to get a tight, flat mid-section. The \u201csix pack\u201d […]<\/p>\n","protected":false},"author":26,"featured_media":9738,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n
We've all got areas that we wish looked a little different. A little smaller perhaps. Or bigger. Or more toned. And whilst exercise definitely isn't just about the aesthetics, you'd be forgiven for wanting to work towards something that will make you feel more confident in yourself.<\/p>\r\n\r\n
The stomach is an area a lot of us struggle with. We all have different ways in which our bodies distribute excess fat. For some it will go to our thighs, others will see it on their bums and for many, the place it likes to make itself at home is the stomach. This leads to it looking a little less toned than the rest of our body.<\/p>\r\n\r\n
So if you're looking to firm up around the tummy and get your abdominal muscles working, here's some advice on the workouts and machines for abs you can use to get that core a little stronger.<\/p>\r\n\u00a0\r\n\u00a0\r\n\r\n
The first thing to understand when trying to tone up the stomach is that storing fat in this area of the body is what makes it more difficult to see the efforts of your workout. Storing fat here is normal. It doesn't mean you're overweight, unhealthy, or in anyway reflects your fitness.<\/p>\r\n\r\n
To reveal a six-pack or a shredded stomach, you need to have an extremely low percentage of body fat. You could have the strongest stomach muscles in the world, but if you have a high amount of body fat in this area, your tummy won't look like a washboard. The only way to reduce body fat is to create a calorie deficit across a prolonged amount of time where you burn more than you consume. You cannot choose where this fat will be lost from and at what rate.<\/p>\r\n\r\n
So if you are looking to lose weight in general, and hope this will begin to reduce from around your stomach, you need to start with creating that calorie deficit. This can be achieved through decreased calorie intake (food) or increased calorie output (exercise). Ideally, a healthy bit of both.<\/p>\r\n\r\n
But you might not need to lose weight. Or you might not want to lose weight. Everyone is different and there's no set rule for when and why you should try to lose fat in the stomach area.<\/p>\r\n\r\n
If you're looking for a stronger core, and perhaps to build muscle in the abdominal area, then the gym is the place to do that. There are plenty of ab machines and core exercises you can do to achieve this and to tone your stomach. The end result will hopefully be a firmer looking tummy.<\/p>\r\n\u00a0\r\n\u00a0\r\n\r\n
When people talk about toning their stomach, they're really referring to the effects that happen off the back of working and building muscle in the abdominal region.<\/p>\r\n\r\n
There are four main abdominal muscle groups. The transversus adbominis, rectus abdominis, external olibque muscles and the internal oblique muscles all combine to cover and protect the internal organs. Without getting to technical, you need to be working all these muscle groups with your exercises to get a balanced and even progress of muscle mass growth and therefore toning.<\/p>\r\n\r\n
In the same way you'd do compound exercises to workout other parts of your body efficiently, you also need to do compound core exercises to workout your stomach efficiently. The best exercises are always compound ones as they target more than one muscle group at a time.<\/p>\r\n\r\n
The reality is, there are lots of exercises which will work your core when your not even aware of it. The deadlift for example, is a superb compound exercise, which not only works your glutes, quads, hamstrings, calves and traps. It's also works at least two of the four muscle groups in your stomach. A hidden tummy toner.<\/p>\r\n\r\n
So chances are, you're probably working your stomach muscles in the gym with your usual full body workout without even knowing. So there's no need to go over the top and dedicate whole sessions to your abs alone.<\/p>\r\n\r\n
The key is knowing which exercises are worth your time and which ones aren't. The standard crunch for example is seen as the go to ab exerciser, but in reality doesn't fully engage all the muscles in your core.<\/p>\r\n\u00a0\r\n\r\n
A killer compound workout that works your rectus abdominis and transverse abdominis as well as additional muscles in your lower back and shoulders.<\/p>\r\n\r\n
Engages your transversus abdominis and also gets your external and internal obliques involved as well as muscles in your glutes and legs too.<\/p>\r\n\r\n
Engages all four abdominal muscle groups plus your lower back and upper back<\/p>\r\n\u00a0\r\n\u00a0\r\n\r\n
If you're not keen on mat workouts, there are lots of ways to work your core by using the machines at the gym.<\/p>\r\n\r\n
The Captain's Chair is perfect for leg raises which will work your rectus abdominis and external obliques. Hanging leg raises can also be done on parallel bars, or dip station. Protect your lower back by not arching it as you lift your legs. Try not to swing your legs and keep control by engaging your core as you continue to raise and lower your legs to a 90 degree angle. We can't guarantee you'll be smiling as much as this lady though.<\/p>\r\n\u00a0\r\n\r\n\u00a0\r\n\u00a0\r\n\r\n
The sit up bench can look like a scary piece of equipment, but it's helpful for doing sit ups whilst ensuring the correct form and keeping your legs in place. As mentioned, sit ups only really work the rectus abdominis, so make them a finisher for your core workout rather than the star of the show.<\/p>\r\n\u00a0\r\n![\"\"](\"https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Sit-up-Bench.png\")
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Although it's not traditionally an ab machine, the rower is a great piece of equipment for mixing it up with your core exercises. From a plank position with your feet on the seat of the rowing machine, try moving your legs towards you and out again, tucking your knees into your chest as you come in. Although tricky, this is arguably the best machine you can use for your stomach as it will target all four abdominal muscle groups.<\/p>\r\n\u00a0\r\n![\"\"](\"https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Rowing-Machine.png\")
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So whether you're looking for exercises and machines to tone your stomach, or just want to try something new, there are plenty of options in the gym to get you where you want to be.<\/p>\r\n\r\n
With Hussle, you can make your fitness flexible. Use any gym in our network whenever you want. Stop and start whenever you want. Fit fitness into your life, not the other way around.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[3,4],"tags":[],"acf":[],"infloai":null,"yoast_head":"\n