What we like best about CrossFit® is that, in addition to strengthening and toning every muscle in the body, the most used skills aim to optimize all of our movements, especially those we use for daily activities how to carry groceries (like farmer carry) or lift boxes (deadlift).
In other words, they are functional exercises and allow you to learn how to perform safe and effective actions.
In fact, thanks to this particular discipline, not only will you be able to sculpt your body properly, but you will also get to have the strongest and most defined abs, like you've always dreamed of!
Let's see in this article what the 9 are best exercises to get killer abs!
Index
Exercises to define the abs in CrossFit®
If your goal is to achieve a core of steel, here are some frequently used exercises in CrossFit® that you can include in your training routine:
Abmat Sit-ups
If you are new to CrossFit®, this is an ideal exercise, as it can be performed even if you don't have much force in the core.
One is required for its execution padded surface called Abmat, which is placed in the lumbar area, under the back. With the soles of the feet together, knees bent at the sides, lift the entire torso to work the rectus abdominis and transverse abdominis.
Toes to bar
It's not an exercise to do at home, but rather to do when training in the box!
As the name suggests, it consists of bring your feet to the bar by contracting your abdomen. Its version for beginners involves bringing the knees to the chest (knee to chest) until more strength is obtained in the core.
hollow rock
It's a fun move, but requires a lot of strength, so it's not recommended for beginners!
To run the Hollow Rock, lie on your stomach, lift your arms and legs off the floor and perform a rocking movement of the whole body (like a boat), while the central area remains contracted so as to assume a curved posture.
Superman
To do the Superman, starts in a position of low plank with forearms on the floor, elbows in line with shoulders and ankles in line with legs, back and head.
Keeping your eyes on the ground, stretch your arms forward and lift your legs at the same time. Hold the position for a few seconds and then return to the starting position.
Plank and its variants
It's the classic abdominal plank that works the deepest muscles in your core and is perfect for defining your abs.
We not only recommend the classic movement, but also lateral planks, with movements or movements on unstable surfaces.
High Knee
Start in a standing position. Start running in place, trying to bring your knees to navel level or higher, swinging your arms.
If it's too hard, lift one leg and lower it, then lift the other, especially trying to bring the knee up without worrying about doing it too quickly.
Kettlebell Swings
This is a kettlebell movement that requires the use of the core as a stabilizer muscle.
Standing, with the dumbbell in your hand, swing it between your legs until it is brought up, at a right angle (practically in front of your eyes) and then back down.
It's a great exercise for burning calories and toning, so both this and other exercises performed with kettlebells are very useful for working the abs.
leg raise
Lie on your back with your arms at your sides and your feet touching.
Keeping your legs still, lift them until the soles of your feet are parallel to the ceiling and your tailbone is slightly off the floor.
Return to starting position and repeat without pausing.
L-sit
This is an isometric ab exercise that can be performed between two benches or on the floor.
It is a high-intensity exercise that requires adequate technique and which works not only the rectus abdominis, but also the oblique abs and other muscles of the body.
