You’ll need to focus on a thorough core training regimen and a balanced diet if you desire washboard abs, commonly known as a six-pack or sculpted abdominal muscles.
Men typically require a body fat percentage of 10 to 14% to see ab definition, whilst women require 15 to 19%.
You’ll also need a constant ab training regimen and moderate cardio activity to stay somewhat trim. In this article, we’ll look at some ab exercises as well as other lifestyle changes that can help you get washboard or toned abs.
What exactly do washboard abs imply?
When individuals talk about washboard abs, they usually mean being able to see the individual bumps of their rectus abdominis muscle. This abdominal muscle has the appearance of an old-fashioned laundry washboard.
The rectus abdominis muscle connects your pubic bone to your sternum, or breastbone, in the centre of your chest. This muscle’s primary job is to flex your trunk and stabilize your spine. Along with being aesthetically beautiful, abdominal muscular training can assist lower your chance of injury.
You will also improve:
- athletic performance
- posture
- balance
Exercises to Tone Your Abs
Flat bench leg raise
The flat bench leg raise is an excellent abdominal exercise. Your core must operate in order to raise your legs and resist gravity when lowering your legs. Slowing down the dropping of your legs might make the workout more difficult.
How many reps and sets are there? Aim for 2–3 sets of 10–20 repetitions.
Instructions:
- Lie down on a flat seat and place your hands on either side of your head.
- Alternatively, for balance, maintain your arms straight and grab the bench’s sides.
- Take a deep breath in and exhale as you straighten your legs from the bench.
- Raise your legs till they form a 90-degree angle with the floor.
- Lower your legs slowly back to the starting position and repeat.
Toe reach
Toe reaches are similar to classic crunches in that your stomach must work in order to hold your legs in the air. This exercise can be done on a bench or a soft surface.
How many reps and sets are there? Aim for 2–3 sets of 10–20 repetitions.
Instructions:
- Lie down on a soft surface with your arms and legs straight and vertical.
- Contract your abs and reach for your toes to crunch your upper torso.
- Pause for a second and then return to the starting position when your hands reach your toes, or as far as you can reach.
- Rep until you’ve completed the required number of reps.
Flutter kicks
Flutter kicks are an excellent exercise for targeting your lower rectus abdominal muscles. This exercise also exercises your hip flexors, which can assist relieve hip tightness.
How many reps and sets are there? Do two to three sets of 15 to 20 reps.
Instructions:
- Place your hands beneath your glutes while lying on a flat bench. This exercise can also be done on the ground on a soft surface.
- Raise your legs to about a 30-degree angle.
- Flutter your feet by elevating one foot and lowering the other until they’re about 6 inches apart.
- Repeat on the other foot for the desired amount of reps.
Bicycle crunch
The bicycle crunch is one of the greatest workouts for targeting both your rectus abdominis and your obliques — the muscles on your core’s sides. The closer your heels are to the floor, the more challenging the workout.
How many reps and sets are there? Aim for two to three sets of 10 to 20 reps per side.
Instructions:
- Lie on a mat or another soft surface, hands behind your head, knees bent 90 degrees, stacked over your hips.
- Raise your shoulders off the floor and rotate one of your elbows toward your opposing knee while extending the other leg out 45 degrees.
- Change your leg position while continuing to twist your opposing elbow to the bent knee. Avoid bringing your bent knee past your hips and up to your chest. It is acceptable if your elbow does not contact your knee.
- Rep until you’ve completed the required number of reps.
Reverse crunch
The reverse crunch is a twist on the classic crunch. Your abs must work hard during this exercise to lift your knees to your chest and prevent the downward motion of returning your feet to the floor.
Slowing down the workout is a simple technique to increase its difficulty.
How many reps and sets are there? Do two to three sets of 10 to 20 reps.
Instructions:
- Lie down on a mat or other soft surface, feet flat on the floor, knees bent at 90 degrees. For balance, place your palms down along your sides.
- Exhale as you bring your knees closer to your chest, bracing your abs. Throughout the action, try to keep your knees at roughly 90 degrees.
- When your hips are off the ground but your mid-back is still in touch with the mat, stop the crunch.
- Return to the starting position after a brief pause.
Russian twist
This exercise’s twisting motion is excellent for chiselling your oblique muscles on either side of your core. Holding a weight plate or another heavy object will make the exercise more difficult.
How many reps and sets are there? Aim for two to three sets of 10 to 20 reps per side.
Instructions:
- Lean back and sit on a mat or other soft surface with your feet off the ground for balance.
- Cross your hands over your chest and twist to the right as far as you can.
- Pause for a moment before switching to the opposite side.
- Rep until you’ve completed the required number of reps. If you feel this exercise primarily in your hip flexors, consider doing it with your feet on the floor rather than lifted off the ground.
What further can be done?
You won’t be able to achieve visible abs until you’re slim enough for them to show through your belly fat, no matter how much muscle you have around your stomach. Incorporating cardio into your training routine, eating a well-balanced diet, and getting enough sleep can all help you lose body fat.
Cardio
It may come as a surprise, but working out your core muscles alone will not help you lose belly fat. According to research, including cardio in your fitness regimen on a regular basis can help in losing belly fat. This will boost the number of calories you burn, which will aid in the reduction of belly fat.
You can do whatever type of cardio you choose. Here are several possibilities:
- running
- biking
- swimming
- brisk walking
- hiking
- dancing
- water exercises
Cardio exercise should be done at least 5 times a week for at least 30 minutes. If you’re short on time, divide it into two 15-minute cardio sessions per day.
Consume a healthy diet in general
To acquire washboard abs, you don’t need to utilize any special supplements or follow any diet plan.
Instead, eating a well-balanced diet as frequently as possible can offer your body the critical nutrients it requires to create muscle.
Try to base your diet on whole foods that are high in fibre, protein, and other necessary elements.
Avoid or limit the following foods:
- foods and drinks with added sugar like sodas, baked goods and flavoured yoghurt
- refined carbohydrates, like baked goods, white bread, white pasta, and white rice
- highly processed foods
- alcohol
Get adequate sleep
Adequate sleep supports your body’s hormone levels, which can influence weight loss. Getting enough sleep also allows your body to recover itself after activity. Aim for at least 7 hours of sleep per night, but if you’re working out hard, you might need more.
In conclusion
To get washboard abs, you must regularly exercise your rectus abdominis muscle. In order to notice muscle definition in your abdomen, you’ll also need to keep your body fat percentage low.
The activities discussed in this article are a good place to start but don’t limit yourself to them.
Look for ways to add variation to your training regimen, and be sure to include cardio exercise in your routine on a regular basis, as well as a nutritious, well-balanced diet.