Perfect Abs workout
Top 10 Abs Workouts
Seated Russian Twist (Oblique Rotations)
🔹 Starting Position (Left Side of the Image):
🔄 Movement (Right Side of the Image):
🔁 Routine as Shown in Image:
🏋️♂️ Complete Weekly Core Routine Including This Exercise:
| Day | Exercise | Sets × Reps | Notes |
|---|---|---|---|
| Monday | Seated Oblique Twists | 3 × 20 | Control the twist, avoid jerking |
| Wednesday | Leg Raise + Hip Lift | 2 × 30 | Deep lower abs engagement |
| Friday | Chair-Leg Crunch + Sit-Ups | 2 × 30 each | Focus on upper/mid abs |
✅ Tips for Form and Maximum Results:
🧘♂️ Why You Should Do It:
📸 Exercises Depicted:
1. Chair-Leg Crunches (Left side of the image)
2. Chair Sit-Ups (Right side of the image)
🏋️♂️ Workout Routine (from Image):
💢 Set/Rep Recommendation:
📋 Weekly Abs Routine With These Two Exercises:
| Day | Exercise | Sets × Reps | Notes |
|---|---|---|---|
| Monday | Chair-Leg Crunches | 2 × 30 | Focus on slow, controlled reps |
| Wednesday | Chair Sit-Ups | 2 × 30 | Maintain spine neutral |
| Friday | Both (Superset) | 3 × 20 each | Short rest between sets |
✅ Tips for Better Performance:
⚠️ Chair-Leg Crunches:
⚠️ Chair Sit-Ups:
💥 Why These Exercises Are Effective:
🔁 Extended Routine (Optional):
💪 Muscles Targeted:
- Sit on a mat, knees slightly bent.
- Lean your upper body back slightly to engage the core.
- Place your hands behind you for light support.
- Legs may remain on the floor or slightly elevated (for more difficulty).
- Rotate your torso to the right, engaging the obliques.
- Return to center, then rotate to the left.
- Repeat this side-to-side movement.
- Engage your core at all times and avoid slouching or swinging.
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3 Sets × 20 Reps
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That means 20 total twists per set (10 per side)
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Optional Circuit for Saturday:
- Seated Oblique Twist – 3x20
- Plank Hold – 1 min
- Russian Twist (w/ Dumbbell) – 2x15
- Mountain Climbers – 30 sec
- Keep your spine straight and core tight.
- Rotate from the torso, not just your arms.
- Exhale during each twist.
- For added challenge: hold a weight, medicine ball, or water bottle.
- 🔥 Targets side abs (obliques) that many ab exercises miss.
- 🌀 Helps with core rotation, balance, and spinal control.
- 🎯 Enhances definition around your waistline, helping with V-shape or hourglass physique.
Setup:
- Lie on your back.
- Rest your legs on a chair, forming a 90° angle at the knees.
- Hands behind your head or across your chest.
Movement:
- Perform a standard crunch by lifting your upper back off the floor using your abs.
- Avoid pulling on your neck.
- Slowly lower back down.
✅ This variation keeps your lower body supported, isolating the upper abs more effectively.
Setup:
- Sit on the floor with a chair in front of you for support.
- Feet placed flat on the ground under the chair or anchored.
- Hands across chest or behind head.
Movement:
- Lean backward and then sit back up.
- Engage your full core, especially the lower abs and hip flexors.
- Try not to jerk or use momentum.
🪑 Using the chair helps with balance and maintaining posture, especially useful for beginners.
-
2 Sets of 30 Repetitions (for each exercise)
- Do not pull your head forward with your hands.
- Focus on the upper abdominal contraction.
- Control the motion on the way down.
- Anchor your feet well for stability.
- Chair-supported positions help isolate the abs and reduce hip flexor overactivation.
- High reps (30 per set) increase endurance and time under tension.
2 Sets of 30 Repetitions (for each exercise)
- Can be done at home with just a chair and a mat — no equipment needed.
Combine with the Leg Raise + Hip Lift from your previous image for a killer core circuit:
-
Chair-Leg Crunches – 2x30
-
Leg Raise + Hip Lift – 2x30
-
Chair Sit-Ups – 2x30
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Plank Hold – 1 min
Repeat this circuit 2–3 times depending on your level.
The image is a visual guide to an abdominal exercise known as the Leg Raise with Hip Lift, designed to target the entire abdominal region, especially the lower abs.
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🔴 Primary Focus: Rectus Abdominis (highlighted in red)
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🔵 Secondary Activation: Hip flexors, Obliques, Glutes, Lower Back (highlighted in purple)
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🟣 Stabilizers: Core muscles overall
🔴 Primary Focus: Rectus Abdominis (highlighted in red)
🔵 Secondary Activation: Hip flexors, Obliques, Glutes, Lower Back (highlighted in purple)
🟣 Stabilizers: Core muscles overall
📸 Exercise Depicted: Leg Raise + Hip Lift Combo
🧍♂️ Starting Position (Left Side of Image):
-
Lie flat on your back on a mat (as shown).
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Hands under your hips or by your sides for support.
-
Legs straight up towards the ceiling at a 90° angle.
Lie flat on your back on a mat (as shown).
Hands under your hips or by your sides for support.
Legs straight up towards the ceiling at a 90° angle.
🔄 Movement:
-
Step 1: Leg Raise
-
Start with your legs extended vertically.
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Slowly lower your legs without touching the ground, engaging your lower abs.
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Step 2: Hip Lift
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Once legs are vertical, lift your hips off the floor using your core.
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Think of trying to "press your feet toward the ceiling."
-
Lower hips back down slowly to the mat.
Step 1: Leg Raise
-
Start with your legs extended vertically.
-
Slowly lower your legs without touching the ground, engaging your lower abs.
Step 2: Hip Lift
-
Once legs are vertical, lift your hips off the floor using your core.
-
Think of trying to "press your feet toward the ceiling."
-
Lower hips back down slowly to the mat.
➡️ This is a combined movement of leg raise (lower abs) and hip lift (deep core + pelvic control).
📋 Routine from the Image:
➕ Recommended Sets & Reps:
-
2 Sets of 30 Reps
-
You can break them into smaller chunks (e.g., 3x10 if you're a beginner)
2 Sets of 30 Reps
-
You can break them into smaller chunks (e.g., 3x10 if you're a beginner)
💥 Suggested Weekly Routine:
Day Sets × Reps Notes Monday 2 × 30 Focus on form, slow movement Wednesday 3 × 25 Increase reps for endurance Friday 3 × 30 Add ankle weights (optional)
| Day | Sets × Reps | Notes |
|---|---|---|
| Monday | 2 × 30 | Focus on form, slow movement |
| Wednesday | 3 × 25 | Increase reps for endurance |
| Friday | 3 × 30 | Add ankle weights (optional) |
✅ How to Perform with Perfect Form:
🔹 Step-by-Step:
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Lie down flat on a soft surface or exercise mat.
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Place your hands under your buttocks or beside your torso for support.
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Raise your legs straight up to a 90° angle.
-
Contract your core and lift your hips off the floor.
-
Pause for 1 second at the top, then lower your hips with control.
-
Lower the legs slowly, but don’t let them touch the floor.
-
Repeat immediately for the next rep.
Lie down flat on a soft surface or exercise mat.
Place your hands under your buttocks or beside your torso for support.
Raise your legs straight up to a 90° angle.
Contract your core and lift your hips off the floor.
Pause for 1 second at the top, then lower your hips with control.
Lower the legs slowly, but don’t let them touch the floor.
Repeat immediately for the next rep.
⚠️ Avoid:
- Using momentum.
- Arching your back.
- Letting legs fall too fast.
🧠 Why This Exercise Works:
- Combines two movements: Leg raise (lower abs) + hip lift (deep core & pelvic)
- Intensifies core control and increases time under tension.
- Builds core stability, aesthetic abs, and improves athletic performance.
🧘♂️ Optional Add-ons:
🔁 Superset for Hardcore Routine:
- Leg Raise + Hip Lift – 2x30
- Plank (1 min)
- Bicycle Crunches – 2x25
- Reverse Crunch – 2x20
Repeat for 2 rounds.
🔚 Conclusion:
This image teaches a powerful core move – the seated oblique twist – excellent for building a strong, functional, and aesthetically shaped core. Doing it consistently (3 sets x 20 reps) with controlled form will help shred your waistline and define your abs from the sides. Combine this move with full abdominal exercises for best results.
Would you like me to compile this and your other two abs exercises into one full downloadable PDF or blog article layout with infographics?
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