How To Achieve An Iron Abs With These 10 Scientifically Proven Exercises

Introduction

Would you like to have a strong, toned and defined abdomen? Do you want to know what are the best exercises to work your abdominal muscles and get a flat stomach? Are you interested in learning about the benefits of having a solid core and how to measure your level of abdominal toning and definition? If you answered yes to these questions, this article is for you.

In this article, we’re going to explain everything you need to know about abdominal muscles and their importance for health and physical performance. We are going to show you the factors that influence abdominal toning and definition, such as diet, hydration, rest, and genetics. We’re going to teach you how to design an effective ab routine, with the right frequency, duration, intensity, progression, technique, and breathing. And, of course, we are going to reveal the 10 scientifically proven exercises to achieve an abs of steel, with their step-by-step instructions and their variants to adapt them to your level.

So, if you want to get a dream abs, read on and discover the secrets to training your abdomen effectively and safely. We are sure that with these tips and exercises you will be able to achieve your goals and show off a firm and marked belly. Start!

What are abdominal muscles and why are they important?

The Abdominal Muscles and Their Functions

The abdominal muscles are a set of muscles found in the front and side of the trunk, between the chest and pelvis. These muscles are divided into four main groups: the rectus abdominis, the external obliques, the internal obliques, and the transverse abdominis. Each of these groups has specific functions, which are as follows:

The rectus abdominis is the most superficial and visible muscle, which forms the famous «squares» or «chocolate bar». Its function is to bend the trunk forward, bringing the chest closer to the pubis, and to stabilize the spine.
The external obliques are the muscles on the sides of the abdomen, above the internal obliques. Its function is to rotate the trunk to the opposite side, that is, to bring the right shoulder to the left hip and vice versa, and to flex the trunk laterally, bringing the shoulder closer to the hip on the same side.
The internal obliques are the muscles that lie below the external obliques on the sides of the abdomen. Its function is to rotate the trunk to the same side, that is, to bring the right shoulder to the right hip and vice versa, and to flex the trunk laterally, bringing the shoulder closer to the hip on the same side.
The transverse abdominis is the deepest, least visible muscle below the rectus abdominis and obliques. Its function is to compress the abdomen, as if you wanted to tuck the belly button inwards, and to stabilize the spine and pelvis.

The benefits of having a strong and marked abdomen

Having a strong and marked abdomen is not only a matter of aesthetics, but also of health and physical performance. The abdominal muscles serve several vital functions for the body, such as:

They protect the internal organs of the abdomen, such as the stomach, liver, spleen, kidneys, pancreas, bowel, and bladder.
They promote digestion and intestinal transit by facilitating the movement of food and waste through the digestive tract.
They improve posture and prevent back pain, by keeping the spine aligned and preventing deviations and contractures.
They increase breathing capacity and oxygenation, by allowing greater expansion and contraction of the diaphragm and lungs.
They enhance balance and coordination, as they are the center of gravity of the body and the point of union between the upper body and the lower body.
They improve athletic performance and injury prevention by facilitating the transmission of force between the extremities and dampening shocks and vibrations.

The 10 Scientifically Proven Exercises to Achieve a Six-Pack Abs

Here are the 10 scientifically proven exercises to achieve an abs of steel, with their step-by-step instructions and variations to suit your level. These exercises have been selected according to their effectiveness in activating the abdominal muscles, according to various studies carried out with electromyography, which is a technique that measures the electrical activity of the muscles. The exercises are as follows:

Exercise 1: Abdominal plank

The abdominal plank is one of the most complete and effective exercises to work the abdomen, as it activates all muscle groups, especially the transverse abdominis. To perform the abdominal plank, follow these steps:

Lie on your stomach on a firm, comfortable surface, such as a mat or rug.
Rest your forearms and elbows on the floor, at shoulder height, and the balls of your feet on the floor, at hip height.
Lift your body off the ground, keeping a straight line from your head to your heels, without arching or sinking your back or hips.
Contract your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for as long as you can, without losing alignment or breathing.
Return to the starting position and rest for a few seconds.
Repeat the exercise as many times as you can, without straining or injuring yourself.

Exercise 2: Abdominal Crunch

The abdominal crunch is one of the most classic and popular exercises to work the abdomen, as it mainly activates the rectus abdominis. To perform the abdominal crunch, follow these steps:

Lie on your back on a firm, comfortable surface, such as a mat or rug.
Bend your knees and rest your feet on the floor, at hip height, and place your hands behind the back of your neck, without interlacing your fingers or pulling on your neck.
Lift your head and shoulders off the floor, bringing your chest closer to your knees, without taking your lower back off the floor or your chin off your chest.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Return to the starting position and rest for a few seconds.
Repeat the exercise as many times as you can, without straining or injuring yourself.

Exercise 3: Leg Raise

The leg raise is one of the most effective exercises to work the abdomen, as it mainly activates the rectus abdominis, especially the lower part. To perform the leg raise, follow these steps:

Lie on your back on a firm, comfortable surface, such as a mat or rug.
Place your hands under your buttocks, palms down, and keep your legs together and extended.
Lift your legs off the floor, keeping them straight and not bending your knees, until they form a 90-degree angle to your torso.
Lower your legs off the floor, keeping them straight and without bending your knees, until they almost touch the floor, without arching or sinking your back or abdomen.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Repeat the exercise as many times as you can, without straining or injuring yourself.

Exercise 4: Abdominal Bike

The abdominal bike is one of the most complete and dynamic exercises to work the abdomen, as it activates both the rectus abdominis and the obliques. To perform the abdominal bike, follow these steps:

Lie on your back on a firm, comfortable surface, such as a mat or rug.
Place your hands behind the back of your neck, without interlacing your fingers or pulling on your neck, and lift your legs off the floor, keeping them bent at 90 degrees.
Lift your head and shoulders off the floor, and bring your right elbow toward your left knee, while extending your right leg, without touching the floor.
Return to the starting position and repeat the movement with your left elbow and right knee, while extending your left leg, without touching the floor.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Repeat the exercise as many times as you can, without straining or injuring yourself, alternating sides.

Exercise 5: Mountain climber

The climber or mountain climber is one of the most intense and fun exercises to work the abdomen, as it activates both the rectus abdominis and the obliques, and also involves the work of other muscles, such as the arms, shoulders, chest, back and legs. To perform the mountain climber, follow these steps:

Get into a plank position, resting your hands and feet on the floor, shoulder and hip height, respectively, and keeping a straight line from your head to your heels.
Bring your right knee toward your chest, without touching the floor, and return to the starting position.
Bring your left knee toward your chest, without touching the floor, and return to the starting position.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Repeat the exercise as many times as you can, without straining or injuring yourself, alternating legs.

Exercise 6: Ab wheel

The ab wheel is one of the most challenging and effective exercises to work the abdomen, as it activates all muscle groups, especially the transverse abdominis. To perform the ab wheel, you need a special roller, which is a device with a wheel and two handles, which can be purchased in sports stores or online. To perform the ab wheel, follow these steps:

Kneel on a firm, comfortable surface, such as a mat or rug, and hold the roller with your hands, at shoulder height.
Extend your arms and push the roller forward, moving your body towards the floor, without touching it, and maintaining a straight line from your head to your knees.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Pull the roller backwards, returning to the starting position, without losing balance or alignment.
Repeat the exercise as many times as you can, without straining or injuring yourself.

Exercise 7: Side plank bridge

The side plank is one of the most effective exercises to work the abdomen, as it mainly activates the obliques, both external and internal. To perform the side plank, follow these steps:

Lie on your side on a firm, comfortable surface, such as a mat or rug, and rest your forearm and elbow on the floor at shoulder height.
Lift your body off the ground, keeping a straight line from head to toe, without arching or sinking your hips.
Contract your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for as long as you can, without losing alignment or breathing.
Return to the starting position and rest for a few seconds.
Repeat the exercise as many times as you can, without straining or injuring yourself, and switch sides.

Exercise 8: Medicine Ball Trunk Rotation

The medicine ball trunk rotation is one of the most dynamic and fun exercises to work the abdomen, as it mainly activates the obliques, both external and internal. To perform the medicine ball trunk rotation, you need a medicine ball, which is a heavy ball filled with sand, which can be purchased in sports stores or online. To perform the medicine balloon trunk rotation, follow these steps:

Lie on your back on a firm, comfortable surface, such as a mat or rug, and hold the medicine ball in your hands, at chest level.
Bend your knees and rest your feet on the floor, at hip height, and lift your trunk off the ground, maintaining a 45-degree incline with the floor.
Rotate your trunk to the right, bringing the medicine ball to the ground, next to your right hip, without touching it.
Return to the starting position and repeat the movement to the left, bringing the medicine ball to the floor, next to your left hip, without touching it.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Repeat the exercise as many times as you can, without straining or injuring yourself, alternating sides.

Exercise 9: Hip Lift with Fitball

The hip lift with a fitball is one of the most effective exercises to work the abdomen, as it mainly activates the transverse abdominis, and also involves working other muscles, such as the glutes, hamstrings and lower back. To perform the hip lift with fitball, you need a fitball, which is a large, elastic ball, which can be purchased in sports stores or online. To perform the fitball hip lift, follow these steps:

Lie on your back on a firm, comfortable surface, such as a mat or rug, and place the fitball under your calves, resting your feet on it.
Lift your hips off the floor, keeping a straight line from your shoulders to your feet, and squeeze your glutes and abs.
Lower your hips off the floor, without touching it, and keep the tension in your glutes and abs.
Repeat the exercise as many times as you can, without straining or injuring yourself.

Exercise 10: Vertical Scissors

Vertical scissors are one of the simplest and most effective exercises to work the abdomen, as they mainly activate the rectus abdominis, especially the lower part. To make the vertical scissors, follow these steps:

Lie on your back on a firm, comfortable surface, such as a mat or rug, and place your hands under your buttocks, palms facing down.
Lift your legs off the floor, keeping them straight and without bending your knees, and spread them apart, forming an inverted V with your body.
Bring your legs together, crossing over each other, without touching the ground, and alternating the position of your legs.
Tighten your abdominal muscles, as if you wanted to tuck your belly button inwards, and hold the position for a second, without losing your breath.
Repeat the exercise as many times as you can, without straining or injuring yourself, alternating legs.

Conclusion

In this article, we’ve shown you how to achieve a steel abs with these 10 scientifically proven exercises, which activate all the muscle groups in the abdomen and help you achieve a flat, marked stomach. In addition, we have explained what abdominal muscles are and why they are important, what factors influence abdominal toning and definition, how to measure your level of abdominal toning and definition, and how to design an effective abdominal routine. We hope you found this article useful and that you put these tips and exercises into practice. Remember that to have a strong and marked abdomen, you must not only train your abdominal muscles, but also take care of your diet and hydration, rest properly, and avoid stress and harmful habits. If you follow these guidelines, we are sure that you will be able to achieve your goals and show off a dream six-pack abs. Cheer up and go for it!