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Six BEST ABS workouts to get those ADAMANTIUM ABS

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Adamantium ABS


Most people want to build ABS
for that super hot physique.
First let's get to know about all the muscles(seen and unseen) in the abdominals and the functions behind them!

Functional strength: 

Core stability and a tool to attract opposite sex!

Muscles present in abdominals (some of them)


  1. Rectus abdominis 
  1. Obliques 
  • Internal oblique
  • External oblique

  1. Rectus abdominis 

The rectus abdominis is the large muscle in the mid-section of the abdomen.

Functions:

Stabilization of the pelvis to permit the lower limb muscles to work properly.
It enables the tilt of the pelvis and the curvature of the lower spine.

Obliques:


Obliques is a term referring to muscles on the side of the upper body that help to assist in turning the body from side to side.

Internal oblique:

 The internal abdominal oblique muscle is located closer to the skin than the abdominal muscles.

Functions:

Rotates the trunk and bends it sideways by pulling midline and ribcage towards lower back and hips.

External oblique:

The external oblique muscles run diagonally down and in from the lower ribs to the pelvis.

 Functions:

These muscles help pull the chest, as a whole, downwards, which compresses the abdominal cavity.

Enough!

Now let's get to building those ABS

Top six AB-exercise to build those adamantium ABS 

ABS workout number one!

 Bicycle crunches 

  • Lie on the floor.
  • Place your hands behind your head.
  • Raise your legs ( thighs perpendicular to ground).
  • Touch your right elbow to left knee.
  • Now Touch your left elbow to right knee.

Muscles worked:

  • Rectus abdominis 
  • Internal oblique 
ABS workout number 2 
Barbell abs rollout


  • Let the hips extend as you roll out
  • Keep your chin in a neutral position.
  • Contract the abs and flex the hips to reach top position.

Muscles worked

  1. Rectus abdominis.
  2. Hip flexors.
  3. Erector spinae.
Abs workout number 3!

Planks 

  • Keep your hips leveled with the floor
  • Control breathing.

Muscles worked

  1. Rectus abdominis.
  2. Erector spinae.
  3. Shoulder and quads(secondary).

Abs workout number 4!

Russian twists

  • Flex the spine to engage abs
  • Twist the trunk .

Muscles worked

  1. Rectus abdominis.
  2. Obliques.
  3. Transverse abdominus

Abs workout number 5!


Mountain climbers

  • Use a reciprocal motion in the  legs
  • Bring the knees up high.
Muscles worked
  1. Rectus abdominis 
  2. Hip flexors 
  3. Shoulder (secondary).

Abs workout number 6!

Crunches


  • Flex the spine.
  • Push  lower back into floor
  • Quickly exhale at top position.

Muscles worked 
  1. Rectus abdominis 
These are the top Six ABS exercises.


Performing ABS exercise 3 times a week, every alternate day can get you to build those 
Adamantium ABS!


Thanks guys, 
Stay BUFF



Madhoo's Kitchen

1 comment:

  1. Unknown29 December 2021 at 00:18

    The best creatine to build muscle helps you build a store of adenosine triphosphate (ATP) within your muscles. Your muscles then, at that point, use this ATP to perform unstable exercises even more viable. So, suppose you're doing deadlifts or HIIT and your muscles are flooded with ATP, you can get that additional rep, which causes muscle breakdown, which (assuming you're eating well) calls for muscle correction, which requires more strength later.

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