6 exercises for building up your abs

Can’t make it to the gym? Follow this 30-minute sequence of exercises to strengthen your core at home!

All abdominal exercises must be performed with controlled breathing. 

This means you must exhale through your mouth while pulling in your stomach during the effort, and always inhale with your stomach pulled in to return to the initial position. Also, ensure you contract your pelvic floor for each of the proposed exercises.

We often tend to think that exercises targeting the abdominals are the most effective in our quest for a flat stomach. What if it was a bit more complicated than that? Indeed, other factors come into play! Before doing sit-ups left and right, take a look at our dedicated article.

🎯 To build the rectus abdominis.

For this core exercise, place yourself facing the mat, on your forearms and feet. Maintain the position with a flat back and pelvis in retroversion. Breathing is slow and controlled, with the stomach pulled in to engage the transverse muscle.

🎯 To target the rectus abdominis

Lying on your back, hands behind your head to relieve the neck, contract the upper part of the abs (above the navel) to lift the shoulders and then the shoulder blades. Return to the starting position by placing the shoulder blades then the shoulders on the mat.

🎯 The hip thrust is an excellent exercise to build the rectus abdominis

Lying on your back, arms along your body, contract the lower part of the rectus abdominis (below the navel) to curl the pelvis and lift the glutes off the mat. Return to the starting position.

🎯 To work the rectus abdominis

Place your knees on the mat, your hands on each of the handles of the ab wheel, your arms must form a 90° angle with the floor. Before starting, be sure to keep your abdominals contracted. Roll the ab wheel in front of you then return to the starting position. Do not arch your back and keep your abdominals contracted throughout the exercise.

🎯 To target the obliques

Lying on your back, hands behind your head to relieve the neck, lift one shoulder blade then return to the starting position.

🎯 To target the obliques

Positioned on one forearm and on your feet, side part of the body facing the mat, maintain the high position. To be done on both sides.

To effectively build your abdominal muscles, use the exercises proposed above and follow this program example for one month, including recovery times as well as warm-up phases before starting your sessions.

Instructions: for each exercise, maintain the contraction for about 30 seconds (the goal being to reach 1 minute 30 seconds of contraction time). Perform 3 to 5 sets per exercise. Move to the next level and when it becomes too easy, increase the contraction time.

► Monday: Session 1 dedicated to the rectus abdominis with sit-ups, pelvic lifts, front plank.
► Tuesday: Recovery
► Wednesday: Session 2 dedicated to the obliques with rotating sit-ups, side leg lifts, side plank.
► Thursday: Recovery
► Friday: Session 3 dedicated to the lower back with torso extensions, side leg lifts.
► Saturday: Recovery
► Sunday: Session 1

In strength training as in any other sport, the secret to success is consistency.

If you want to build your abdominals and get "quick" results, you will also need to adopt a healthy lifestyle: eat healthy, sleep well… To motivate you to reach your goal, we suggest you perform our 15-minute session to get abs quickly!

You want to target the lower belly. Here is a selection of special lower abs exercises to do at home or at the gym.

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