The Best Abs Workout: Circuits For Upper Abs, Lower Abs Workout

The Best Abs Workout Circuits For Upper Abs, Lower Abs Workout

Table of Contents

The best abs workout will give you the abs you dream of. Learn the best abs exercises for improved core strength, better overall fitness, and a six-pack of steel.

The Best Abs Workout Circuits For Upper Abs, Lower Abs Workout

Working out your core is the best way to strengthen the muscles that support your spine, improve posture, and make your body look more toned. And while there are all sorts of fancy ab exercises, you don’t need anything fancy.

The core is a group of muscles that support the spine and enable you to do movements such as sit-ups, push-ups, and crunches. The most common activity to strengthen your core is the squat exercise. However, many other exercises can be done to improve your core strength. If you’re looking to improve your core strength, check out these ab exercises!

The Best Abs Workout

Elbow Plank

The elbow plank is a great full-body exercise that will help you strengthen your core, shoulders, and back. It’s also an excellent way to warm up for any workout or cool down after one. The elbow plank trains the muscles in your lower half (hips) and those on top of your body (shoulders).

This move will help you develop strong abs and a solid core so that when you’re doing other exercises, such as squats or planks with weights, they’ll be easier on your spine since there won’t be any arching or sagging in the middle of them.

Knee Tuck

  • The knees should be bent at 90 degrees.
  • Keep your abs engaged throughout the movement.
  • Keep your hips on the ground and your legs straight, with feet pointing forward or slightly out to the sides.
  • Hands can rest on top of thighs or behind the head (like in a boxer’s stance). The back is straight, and the head is in line with the spine.

Swiss-Ball Pike

How to do it: Get into a plank position, with your hands on the ball and your feet on the floor. Roll the ball forward until your body forms a straight line from head to heels. Raising one leg off the floor at a time, lowering it back down as you roll back onto your hands, keeping your elbows close to your body throughout all movements. Repeat 10–12 times, resting 60 seconds between sets before moving on to the next exercise. Here’s how many sets and reps you’ll need for each move:

  • 2 sets of 10–12 reps
  • Rest 60 seconds between each set.

Decline Pushup With Leg Lift

You’ll need to be on a decline bench or a sturdy box at least six inches high to do a decline pushup. Position yourself with your hands shoulder-width apart and directly under your shoulders. Lower yourself until your nose almost touches the floor, then push back up to the starting position. Try it without assistance if you can’t make it down—it will help build strength for when you can do it unassisted.

To do a leg lift: Lie on top of an exercise ball with both feet planted firmly on the floor about hip-width apart or wider; if necessary, place blocks or other objects under each heel as needed to adjust its height so that it’s not too low but also not so high that you’re straining to reach it after doing some sets of situps (you should only have difficulty reaching this height). Now extend one leg straight out in front while keeping the other bent at 90 degrees with your foot flat against the ball’s surface. Next, lower this straightened leg toward but not touching its opposite knee before returning back up into the starting position. However, since these advanced movements require greater core stability than lower body muscles alone provide, there must always be caution taken when first attempting them, especially since many people tend to

Bicycle Crunch

Bicycle crunches are a great way to work the upper abs and obliques. Start by lying down on your back with your feet off the floor and knees bent. Place your hands behind your head or interlace them across your chest for support. While inhaling, lift both legs up towards the ceiling until they are parallel to the ground, but do not lock the knees at this point (this is called a hip flexor stretch). Inhale again as you crunch forward with alternating arms and legs, bringing one elbow toward the opposite knee while rotating to look over that shoulder; repeat on the other side when finished.

If you still have energy left in these circuits after doing them all three times through, try adding some cardio intervals at an easy pace for 30-60 seconds between sets as well as before starting each circuit so that there’s no time wasted between exercises or sets!

Medicine-Ball Russian Twist

  • Lie on your back with your knees bent and feet flat on the floor, arms extended by your sides.
  • Hold a medicine ball to one side of you at shoulder height.
  • Keep your back straight as you slowly rotate from side to side, keeping the ball at shoulder height throughout.
  • Make sure you don’t arch or round the lower back, which can strain muscles and ligaments. Keep it naturally curved in a neutral position throughout this exercise.

Overhead Medicine-Ball Slam

  • Start with a medicine ball between your chest and knees.
  • Raising your arms and legs to form an “L” shape as you raise the ball over your head, keeping it close to your body.
  • Slam it down hard on the ground in front of you, then repeat.

Seated Rotation

How to: Put your hands on the floor with your lower arms up. Legs should rotate and lift 180°, and arms should rotate with hands pressed and elbows wide. It’s based on where you start. Rotate your arms to the left to prevent the left shoulder from bending off the mat. Keep the upper body in motion while turning left until the left-hand reaches a tuck on the mat. Restart the project now. As you move, the gaze follows your hand. That is one rep. Continue for 30-60 seconds and then start moving immediately. After completing the three exercises, rest for 15 minutes to 30 seconds and repeat the exercise every three to four rounds. Great for obliques.

Glute Bridge March

How do I sit on a flat floor with my legs in place? Bring your hands to your chest. Put up your hips, make your legs arc, and then place your shoulders in front of your knees. Bend your abs and lift your right leg up to your hip with an angle at the elbow. Let it sit for a minute, then raise the heel. Repetition on the right This is a solo rep. Continue for 30-60 seconds before completing a second move. You should be ready for three minutes of rest, and repeat every three or four rounds in the morning for the final. It is good for radial abdominal and longitudinal abdominal muscles.

Bear Crawl

How to: Start from a bear planked shoulder with wrist over wrist and knee under shoulder. Keep your legs stable, head on your tailbone and knees lifted off the ground, slowly swivel towards the opposite hand, firmly forward, and repeat each time. The next move backward, then back again to begin again. This is a rep. You may need to hold it up for 30 to 60 seconds, but you can start immediately. Once you complete each of the three exercises, sit down for 30 seconds and repeat the exercise for the next three to five rounds. Good for: rectus abdominal, transverse abscesses.

Banded bird dog

What’s your method: Start with all four legs stacked on the shoulders, knees under the knees, and ankle resistance straps on the feet. Keep your body still and core engaged. Extend the right arm straight forward towards the body and the right knee back towards the body. Put your elbows and knees under your torso and touch them. Repeat on the other side. This was a rep. Continue for 30 minutes, then repeat on the other side and immediately move forward. Once all three exercises are completed, rest a minute or two, and repeat three or five rounds. Good in: rectus abdominis, transverse abdominis.

Beast Holds

Tell me your method for starting with the Bear Plank. shoulder over wrists and knee below hip. As long as you keep the hips upright, head on your tailbones, and knees off the floor, press the body core into a steady position. If there are additional challenges, pull your hand down off your back and repeat it for one second. Hold the position for 30–30 seconds, then proceed immediately. Once you have completed the exercises, rest for 15 to 30 seconds and repeat three to four rounds. Good in: abdominals recti obliques, abdomino rectum, transversal abscess.


Start by lying on top with your shoulders extended toward the ceiling. Keep your back on the floor, engage your ab muscles, and gradually extend and lower your right legs to the point where your heel touches the ground and your left arm touches the floor overhead as soon as possible. Pause and return to starting again. This rep is amazing! Keep moving on to your next steps! You are ready to begin your three-hour recovery period after completing each exercise and continue to do three to five rounds. Suitable for: Abdomen, Retus Oblique.

Legs lower

How to: Stand in the middle of the room and place your arms and hands underneath your breasts, palms on your back. Slowly lower the back of your hands so low that the knees do not fall out. Let us get started. It is a one rep. Keep going for 30-60 seconds. Now go right to the next step. Once you’ve completed each workout, rest 3-5 seconds before repeating for another 3-4 rounds. Why does it rock? It’s easy to engage the abs by gradually lowering the abs without risking an injury from a fast motion.

Reverse Crunch

How to: Start by sitting back with your legs lifted and thighs perpendicular to the earth and your legs bent. Press back down on the mat before curling the knees towards the chest. Bring on the first command. It’s just a few reps. Continue the 30-60 minute process immediately and continue with your next move. Once you have completed each exercise, rest for 30 minutes, then repeat 3-5 total rounds. What is a rectum abdomin? What’s wrong with it is that it can be used to burn off the rectus abdominis.

Hollow Rock with Hold

How can you do this? Stand on the ground. For an additional challenge, place yoga blocks at each knee. Squeeze the legs in and engage the abs while lifting the bent legs. Move back and touch the cushion. Then rock your body back. Stop for a moment. It is one rep. Continue for 30-60 seconds before moving immediately. When you complete each exercise, sit for ten minutes and repeat for two to three rounds. It is good for the rectus abdomino, transverse abs, and obliques. What’s the difference?

Heel Taps

Tell me your method. Lifting the chest towards the ceiling allows the neck and shoulders to relax. Tap right hand on the outside ankle, flexing right obliques. Keep your head up, hold your shoulder off the ground, and then hold your left hand over your left ankle. It’s one thing. Keep going for 30-60 seconds, and you can now begin a new move. You may rest for 15-20 seconds before executing all 3 rounds. What does the heel tap really do? The fire will begin immediately.

If you’ve got a few minutes, here’s a quick workout to strengthen your core!

If you’ve got a few minutes, here’s a quick workout to strengthen your core:

  • Do two sets of each exercise. Rest 1 minute between sets and 2 minutes between exercises.
  • Repeat the circuit twice for three circuits (you’ll do all these exercises once, then repeat them again).

Health benefits of ab workout

The core is the foundation of your body. It’s a group of muscles that provide stability and strength to your spine. A strong core can help protect you against injury and improve athletic performance.

Health benefits of ab workout

Ab workout improves core fitness.

The main benefit of a regular ab workout is that it helps to improve core fitness. This means that your abdomen, back, and pelvic floor muscles become stronger and more toned. Regularly working out these muscles will also help you to improve balance, posture, and your ability to do everyday activities such as lifting heavy objects or bending down to pick something up off the floor.

Suppose you have been inactive for a while or suffer back pain. In that case, an effective exercise routine can help prevent further injury by strengthening these areas of the body that support the spine in everyday movements, such as sitting down and standing up straight without slouching forward or rounding shoulders over time due to stress at work or home etc..

Ab workout improves posture.

In addition to improving your health, a regular ab workout can help you improve your posture. With improved posture comes an increased sense of confidence and self-esteem that manifests in every aspect of your life. You’ll also notice that you feel better about yourself and can interact with others more easily when you’re not slouching over or holding yourself up with a cane.

When performing an abdominal workout routine, maintain good form at all times. This means keeping the spine erect throughout each exercise and maintaining proper alignment from head to toe. If you need help learning how to do this correctly, consider taking an anatomy class at a local community college or hiring an instructor who specializes in teaching people how to maintain proper form during workouts (like myself!).

Ab workout protects against injury.

A strong core helps to protect your spine and lower back. Strong abdominal muscles support the spine, which can be weakened by poor posture or a sedentary lifestyle. They also help to protect against low back pain, as well as other hip, knee, and ankle injuries.

Strong abdominal muscles can also reduce the risk of injury during sports and physical activity. Athletes who engage in activities that involve twisting or rotating their torsos are at greater risk of suffering an abdominal muscle strain or tear if they do not have sufficient strength in those muscles.

Ab workout helps to prevent lower back pain.

Your back is a complex structure that allows you to move in many different ways. It also supports your body as it moves, so it’s important to make sure that it stays strong and healthy. An exercise regimen that includes strengthening exercises for the lower back can help prevent lower back pain and injuries, especially if you have poor posture or balance problems.

Exercises that strengthen the lower back include squats (standing or sitting), deadlifts, bent-over rows, and good mornings—all of which target different areas of your midsection. Some of these are compound exercises, meaning they work multiple muscle groups at once; others target individual muscles by working them individually or in small groups within larger movements such as squats or deadlifts (also called “lowering”). You should avoid lifting weights that are too heavy for you because this puts pressure on your discs; instead, stick with lighter weights until you build up some strength before moving onto heavier ones later down the line!

Ab workout improves athletic performance.

Abs are important for many sports. They provide balance, speed, strength, endurance, and agility. Your core muscles help with coordination and flexibility as well.

Power: The abdominals are in charge of powering your movements from one foot to the next when you run or jump. If you have weak abs, it can affect your performance in these activities because they don’t drive the motion as powerfully as they could if they were stronger.

Balance: Your abdominal muscles are important to keep your center of gravity stable while exercising or playing a sport—especially when moving quickly through space (like sprinting). Depending on how much weight is being lifted or moved during an exercise like a squat or deadlift, having strong core muscles will make it easier to keep a balance so that you don’t fall over while trying hard to work out.

Ab workout is a good habit to exercise for your body and soul.

  • It is a good habit to exercise for your body and soul.
  • It is good for your health.
  • It is good for your soul.
  • It is good for your mind.
  • It is good for your family.
  • It is good for your friends.
  • It is good for your community (country, planet).

The core is important to train, especially if you are an athlete.

If you are an athlete, it is important to train your core. It is the center of your body, and it helps with posture, injury prevention, spine health, and more.

If you’re just looking to get fit, a strong core will help in many ways, including preventing injuries. A strong core will also improve sports performance and help with weightlifting and bodybuilding movements that require balance and stability, such as squats or deadlifts.


Core training is just as important for athletes as it is for the general population. It helps keep you balanced and stable, which can greatly impact your performance.

In conclusion, we can say that it is a good habit to exercise for your body and soul. It improves your health, keeps you fit, and makes you feel better. We hope you find this workout helpful as you continue your journey to a healthier lifestyle.