12 Exercises For Stronger Leaner Abs

Blog 12 exercises for a Stronger Leaner Abs

Being a certified Personal Trainer for over 15 years I have noticed that some exercises “pop out” the core and I am here to tell you just in fact what exercises that will help do so.
In this blog, we’ll explore the top 12 core exercises that can help you achieve a strong and toned midsection.

Benefits of Having a Strong Core

A strong core is essential for maintaining proper posture, preventing injuries, and enhancing athletic performance. Almost all movements start with the core including us walking. It’s is very important to improve your core muscles. Whether you’re an athlete, fitness enthusiast, or simply someone looking to improve your overall health, incorporating core exercises into your workout routine is crucial and will help you with everyday life.

Reverse Crunches

This Exercise mainly targets the lower abs and helps with the “pudge or fupa” area
How to perform:
Laying one your back knees tucked in. Squeeze your lower pelvis in and air the knees toward the stomach. Hold for 1 second. Lower the knees and have the heel of your shoe tap the ground. Your upper body stays put and isolated throughout the whole movement

Crunches

This exercise will work on your rectus abdominals of your core and ultimately strengthening your stabilization muscles along with the reverse crunch.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands behind your head, but avoid pulling on your neck.
Engage your core muscles by drawing your navel towards your spine.
Slowly lift your head, neck, and shoulders off the floor using your abdominal muscles. Keep your lower back on the ground.
Exhale as you come up and inhale as you lower back down, maintaining control throughout the movement.
Avoid straining your neck and focus on using your abs to lift your upper body.
Repeat the movement for the desired number of repetitions, usually 10-20.
Remember to start with a manageable number of repetitions and gradually increase the intensity as your core strength improves. If you have any pre-existing medical conditions or concerns, it’s best to consult with a fitness professional or healthcare provider before starting any new exercise routine

Plank

The plank exercise is excellent for strengthening your core, including your abs, obliques, and lower back muscles. It’s also a key to pushing your stomach in and making it more flat. As a beginner, start by holding the plank for 10-20 seconds and gradually increase the duration as you get more comfortable with the exercise. Remember to breathe steadily throughout the plank,
Start by positioning yourself face down on the floor.
Place your forearms on the ground with your elbows directly below your shoulders.
Keep your palms flat on the floor and your fingers pointing forward.
Extend your legs straight back, resting on your toes.
Your body should form a straight line from your head to your heels, engaging your core muscles.
Make sure your hips are not sagging or lifted too high; aim to maintain a neutral spine.
Look down at the floor to keep your neck in a neutral position.
Hold this position for as long as you can while maintaining proper form and tension in your core.

Leg Raise Hold

The Leg Raise hold is another exercise that will make your stomach flat overall. The average leg raise hold time is roughly 30-45 secs.
But you can also start with a manageable hold time and gradually increase it as you build strength and stability in your core and hip flexor muscles
Find a comfortable surface to lie down on, such as a yoga mat or exercise mat.
Lie flat on your back with your arms by your sides and palms facing down.
Keep your legs straight and together, and your toes pointed.
Engage your core muscles by drawing your belly button towards your spine.
Slowly lift both legs off the ground, keeping them straight, until they are perpendicular to the floor or as high as you can comfortably lift them.
Hold the raised position for the desired duration, aiming to maintain a stable position without swinging or using momentum.
Focus on breathing steadily throughout the hold.
To release, lower your legs back down to the starting position with control.

Leg Raise Shift

This exercise is generally the same exercise as the leg raise hold but with a twist, you are now shifting the lower have of your body from side to side. Remember to keep the hips down on this exercise. You should only be rotations your legs in a controlled fashion. The slower the better.

Abdominal Dumbbell Swing

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand.
Keep your back straight and shoulders relaxed throughout the movement.
Begin the swing by hinging at your hips, pushing your hips back while maintaining a slight bend in your knees.
Swing the dumbbells between your legs as you hinge back.
Drive your hips forward and swing the dumbbells up to shoulder height, using the power generated from your hips and glutes.
At the top of the swing, make sure your arms are parallel to the ground.
Control the descent of the dumbbells as they swing back between your legs, and then repeat the movement in a fluid motion.

Side Plank

Side planks are great for strengthening your core, particularly your obliques and stabilizer muscles making you stomach more flat from the side!

To perform a side plank:
Start by lying on your side, propping yourself up on your forearm. Ensure your elbow is directly under your shoulder.
Stack your feet on top of each other and engage your core muscles.
Lift your hips off the ground, creating a straight line from your head to your heels.
Hold this position for as long as you can, aiming for at least 20-30 seconds on each side.
Remember to keep your body in a straight line and avoid sagging or arching your back.
Repeat on the other side to balance out the exercise.

Super man

The Superman exercise is a simple bodyweight exercise that targets and strengthens your lower back and core muscles. It is essential to possibly getting rid of love handles Here’s how you can perform it:
Lie face down on an exercise mat or a comfortable surface.
Stretch your arms out in front of you and your legs straight behind you.
Keep your neck in a neutral position by looking down towards the floor.
Simultaneously lift your arms, chest, and legs off the ground. Imagine you’re flying like Superman.
Hold this position for a few seconds, focusing on squeezing your glutes and lower back muscles.
Gently lower your arms, chest, and legs back down to the starting position.
Remember to keep your movements controlled and avoid straining your back. Start with a few repetitions and gradually increase as you get more comfortable with the exercise

Sit ups

Sit-ups are essential to building the core overall and will help flatten the stomach area. It will also help with the overall mass of your core for better strength
To perform a basic sit-up exercise, follow these steps:
Lie on your back on an exercise mat or a comfortable surface with your knees bent and your feet flat on the ground. You can either keep your arms crossed over your chest or place your hands behind your head (without pulling on your neck).
Engage your core muscles by tightening your abdominal muscles.
Gently exhale and begin to lift your upper body off the ground, curling your torso towards your thighs. Your lower back should remain in contact with the ground.
Continue lifting until your shoulders are off the ground. Try to avoid pulling on your neck with your hands if they are placed behind your head.
Inhale as you lower your upper body back down to the starting position, but don’t let your head touch the ground. Keep your core engaged throughout the movement.
Repeat the exercise for the desired number of repetitions.
Remember to perform sit-ups in a controlled manner and avoid using momentum to lift your upper body. If you experience any discomfort or strain, stop and consult a fitness professional. If you’re new to exercise, consider consulting a fitness expert to ensure you’re using proper form.

Leg Raises

Leg raises are an effective exercise for targeting your lower abdominal muscles. Here’s how you can perform them:
Lie on your back on an exercise mat or a comfortable surface with your legs extended and your arms by your sides, palms facing down.
Keep your lower back pressed into the mat to engage your core muscles.
While keeping your legs straight, lift them off the ground until they are perpendicular to the floor or slightly angled. This is your starting position.
Slowly lower your legs back down towards the ground, but do not let them touch the floor. Keep your core engaged and maintain control throughout the movement.
Stop lowering your legs before your lower back starts arching off the mat. This will ensure you’re working your lower abs effectively.
Exhale as you lift your legs back up to the starting position.
Repeat the exercise for the desired number of repetitions.
It’s important to focus on maintaining proper form throughout the exercise to avoid straining your lower back. If you’re new to leg raises, you can start with a small number of repetitions and gradually increase as you become more comfortable with the movement.

Bird dog

The bird dog exercise is a great way to strengthen your core, lower back, and improve balance. Here’s how to perform it:
Start on your hands and knees in a tabletop position. Your wrists should be under your shoulders, and your knees should be under your hips.
Engage your core muscles to stabilize your spine and keep your back flat.
Extend your right arm forward in line with your shoulder while simultaneously extending your left leg back in line with your hip. Keep your hips and shoulders level throughout the movement.
Focus on maintaining a neutral spine and not arching your lower back.
Hold this extended position for a moment, feeling the engagement in your core and the stretch in your back and leg.
Gently return your right arm and left leg to the starting position, bringing your hand and knee back to the ground.
Repeat the movement on the opposite side by extending your left arm and right leg.
Alternate between the right and left sides for the desired number of repetitions.
Remember to perform the bird dog exercise with control and focus on maintaining proper form. It’s more important to keep your back and hips stable than to lift your limbs very high. This exercise can help improve your core stability and balance over time.

Good morning Body weight

Performing good mornings with body weight is a great way to work your lower back, hamstrings, and glutes. Here’s how you can do them:
Stand with your feet hip-width apart and your hands either on your hips or lightly touching the sides of your head.
Engage your core muscles to stabilize your spine.
Keeping a slight bend in your knees, start to hinge at your hips by pushing your buttocks back. Imagine you’re trying to touch your hips to the wall behind you.
As you hinge forward, lower your upper body towards the ground while maintaining a straight back. Your back should remain neutral, not rounded or arched.
Continue to lower your upper body until you feel a stretch in your hamstrings or until your upper body is nearly parallel to the ground. Keep your neck aligned with your spine by looking slightly down.
Engage your glutes and hamstrings to bring your body back to the starting position, maintaining the same slight bend in your knees.
Repeat the movement for the desired number of repetitions.
Remember to perform the movement in a controlled manner and avoid rounding your back or using jerky motions. If you’re new to this exercise, start with a few repetitions and gradually increase as you become more comfortable. If you have any existing back or hip issues, consider consulting a fitness professional before attempting the exercise.