13 BEST CARDIO EXERCISES FOR ABS
There are various cardio exercises for abs that work for you, providing you the double benefit of increasing your endurance as well as your core strength. You may want to have apparent abdominal muscles and get them engaged regularly in your exercise routines. These cardiovascular exercises naturally reduce calories, which (along with an energizing, low-carb diet) can assist in losing body fat.
In this article, we will provide a step-by-step guide on completing the various cardio-ab exercises and offer three workouts to improve your endurance in the cardiovascular area while strengthening your vital muscles.
I. 5 BENEFITS OF ABDOMINAL WORKOUT
Abdominal muscles play an important part in posture, support to the back, balance stability, and breathing functions.
Strength and stamina in the muscles of this group are vital since it provides advantages such as better posture, lower back pain, increased stability and balance, and aid in breathing.
1.1 Increased performance in sports
Many strenuous or competitive sports require stability, balance, and core muscle. Abdominal exercises focus on the muscles involved and strengthen your core while performing the exercise.
These cardio exercises for abs help players move greater energy and strength from the core into their limbs, thereby improving their performance and score, in contrast to players with weak abdominal muscles.
1.2 Paint lower back reduced
The lower back is a major ongoing issue for many people from different backgrounds. Weak abdominal muscles are a major cause of increased lower back pain. Back muscles of the lower part that aren’t active become stiff in joints and can cause persistent lower back pain.
Abdominal exercises are designed to target these back muscles and the spine and make these muscles flexible and less rigid, decreasing lower back discomfort.
They also help improve your body’s posture while sitting, standing, or walking and reduce the risk of back pain caused by bad position.
1.3 Better posture, flexibility, and mobility
As we’ve mentioned, abdominal workouts target abdominal muscles, which are crucial to balance and posture. Stability is crucial for those who play sports and those over 65 who are at risk of frequent falls and slips.
Cardio-ab exercises help to strengthen the muscles surrounding the spine. These workout routines also help improve posture when you can ensure that your weight has been properly dispersed. A good posture is essential to increase confidence and health in the back.
Abdominal exercises also improve muscle coordination in the body. This ab workout routine significantly affects posture, balance, and stability.
1.4 Increased capacity to carry weight
Abdominal exercises help to strengthen the muscles needed to carry the weight. A person engaged in cardio-ab training can lift heavier weights and not cause injury to the spine. It is because abdominal workouts improve the strength of the torso and also help to give a stable foundation to lift.
1.5 Leaner waistline
Abdominal exercises aid in reducing body fat, which is a concern with numerous lifestyle disorders like diabetes and obesity. In addition, by increasing the muscle weight in your abdominal area and increasing the metabolism of the body. It increases as greater fats get burnt. This effect results in a slimmer body.
Abdominal muscles require a lot of strength, as do other muscles in the body. Although these exercise routines contribute to a beautiful and slim body, having inner muscle strength is an important objective to be aiming for when working out abdominals.
II. 13 BEST CARDIO EXERCISES FOR ABS
2.1 Sprinting – Great Abdominal Workout
Sprinting is an excellent cardiovascular exercise that can engage your abs as you naturally work them while running. In addition, the intense nature of sprinting can help you burn more calories over less time.
How to Perform Sprinting
- Take a look straight ahead to the beginning line, placing one foot ahead of the other in the form of a high lunge.
- Maintain your knees bent and your back heel away from the ground to ensure you are on your feet and your torso is straight. The opposite hand of the foot in front should sit facing forward with the other behind.
- Lift your feet away from the floor and begin sprinting as quickly as possible while keeping your weight on the top of your feet.
- Make sure you are looking straight ahead while pounding your arms in a circular motion while simultaneously flexing your legs.
- Sprint until you get to the line finish.
2.2 High Knees – Best cardio exercise
High knees can be a fantastic aerobic exercise that engages the abs. They are standing cardio-abs exercise that strengthens the lower abs and the obliques without needing machines or equipment.
You need to ensure that you are tightening and stretching your abdominal muscles. These moves will bring them back on and aid in stabilization and stability. Something is what you will require for this standing workout.
How to Perform High Knees
- Place your feet shoulder-width apart and toes facing toward the future. Look straight ahead.
- Lift your knees to ensure your left thigh remains level with the ground. Make sure to activate your core to ensure that you can stay balanced on only one leg.
- Take your left leg off by putting your foot lying on the ground.
- Bring your knee to a high position. Simultaneously, bring the right foot back to the floor.
- Alternate knees at the fastest speed you can.
Notes for beginners: To perform a beginner exercise, raise your knees towards your chest and lower them to the ground before switching knees. You can build up your speed as you gain experience with your technique.
2.3 Plank Jacks – Popular cardio-ab exercise
Planks are excellent cardio training to strengthen your abs since it assists in maintaining your body’s posture and steadiness. It is an exercise that focuses heavily on the abdominal muscles.
Then, when you add some jumps to create an actual plank jack, your need to work your core muscles is increased since it’s difficult to maintain an upright spine while leaping your feet into and out, making it an excellent cardio exercise that strengthens your abdominal muscles.
How To Perform Plank Jacks
- Ensure you are in a high plank place with your wrists just below your shoulders and your legs extended. Keep your feet on the floor, and make sure your body is straight.
- Ensure you brace your feet and leap out to either side. Your left foot should move to the left, while your right foot should move toward the right.
- Try landing both feet at the same time.
- Then, you jump again and bring both feet back towards the center.
- It’s just one repetition. Repeat.
Notes: When you jump, be careful not to slip out of your form. Keep the tension in your body by pressing your lower body and your core.
2.4 Plank Side Foot Taps
This cardio-ab exercise is a simpler version of the plank jacks, but if you need help, you can try the plank foot side taps. You will still get to work out your cardio and focus on the muscles.
Keeping your body straight is vital when you’re in a plank, and it’s essential when shifting your feet in a circular motion.
This move is because your body naturally wants to shift from side to side and your feet. To keep your trunk stable and spine, you must engage your abs and tighten them.
How To Perform Plank Side Taps for the Feet
- Make sure you are in the high plank. This position means you’ are on all fours and standing on your toes and hands. Keep your fingers facing forwards.
- You must ensure your body is in an even line by stretching your core and pressing your legs tightly. Place your pelvis on your back and ensure that your hips do not slide upwards or down toward the ground.
- Your left leg should be lifted off the floor, then moved towards the left.
- Make sure to tap it on the side.
- Return the left leg by using your right.
- Take your left foot and repeat the process using it, tapping it more on the left-hand side prior to taking it back.
- It is one rep. Repeat.
2.5 Plank to Low Squat
Similar to the plank and bunny hop, the plank to lower squat strengthens the abdominal muscles. It is easy to feel the heat when you are in the high plank position as you attempt to stay balanced and your lower abdominals as you contract them as you leap into the low squat.
How to Do Plank for Low Squat
- The low squat plank begins with the plank at the top. Your wrists should be directly below your shoulders, keeping your body aligned.
- Engage your core and pull your pelvis into it.
- Begin to walk your hands in a backward direction
- Bring your hips forward and move your knees to the point that you are in a low squat.
- Take your hands off the floor. Keep your knees straight and your hips inward. Keep your thighs in line with the ground.
- Keep that position for just a second.
- Return your hands to the floor and move them forward by shifting your weight to the left until you are in the plank position.
- Remember that your legs must remain straight, and your hips should be in an even line with the rest of your body.
2.6 Planks and Bunny Hop – Advanced cardio exercises for abs
The plank that includes bunny hop requires abdominal strength. We have already mentioned that you must make sure that your spine and your body remain straight to ensure that you are in the correct posture.
Incorporating a bunny jump in the mix means that you will need to be more active in engaging your inner self to engage. In addition, the contraction of your lower abdominals when preparing to bunny jump ensures that you will get extra exercise simultaneously.
How to Perform plank and Bunny Hop
- Begin by forming an elevated plank with your hands resting on your wrists and toes. Ensure your arms are extended and your body straight by engaging your core and pressing your quads and glutes.
- Push through your toes and leap your feet onto the right-hand side. Place your knees, so your feet are close to your own body.
- Jump your feet again back to your starting point.
- Move your feet toward your body, but this time, to the left side. Return to your original position.
- The above moves count as one repetition.
- Repeat the process until you have completed the set.
2.7 Elbow to Knees
This cardio exercise for abs is identical to high knees, which also works those core muscles. The main difference between the two is that you want to bring your knee and elbow to be in contact. It emphasizes the muscles in your obliques.
When you twist your torso side to side, it will work the stomach’s side. You will feel the heat around this area.
How to Perform Elbows for knees
- Sit upright and your feet wide apart. Focus your attention straight ahead, keeping your body straight.
- Place your hands on the sides, bent at the elbow until it forms an angle of 90 degrees.
- Keep your right elbow in place while tucking your left knee back up.
- Bring your elbow to your knee and hop onto it with your left foot.
- Keep your left knee bent, and then jump your legs and back to your starting position and arms.
- After that, you can hop onto the left side of your foot, tuck your left knee in your chest, and press it against your elbow to the left.
- It is one rep. Repeat until your reps are completed.
2.8 Jumping Lunge
For this abdominal workout, you must engage your core to ensure balance when moving your legs forward and back.
The addition of a plyometric leap in between means you ưill be more dependent on your core to stay solid as you alternate your legs.
How To Perform Jumping Lunges
- Keep your feet straight and stand with your feet spread shoulder-width apart.
- Place your arms at your sides, bend them at your elbows, and then keep them against your chest.
- Make your knees bend slightly and leap up in the air.
- When you are done, break your legs, so your left leg is from the front while the right one is behind. Make sure they are as close to your body as possible.
- In this lunge position, bend at your knees and then fall to your knees until you are about an inch above the ground.
- You ưill need to tighten your abdominal muscles in order to maintain your balance during the position. Maintain your shoulder in a downward direction and keep your chest lifted.
- Then, you lift off the ground, then jump to the next level, switching legs mid-air.
- Land on your right leg while your left is forward while the left foot is behind.
- Continue until all reps are completed.
2.9 Tuck Jumps – Cardio exercises for abs
Tuck jumps will increase your heart rate while working on your ab muscles. Ab muscles are activated and come into play when you strengthen and squeeze your core to keep your balance. Additionally, when you tense up while you get ready to jump, it will help the lower abdominal muscles.
Another benefit of this abdominal workout is that it can help increase your metabolism as you increase your heart rate during the leaping. The more fat you consume (paired with healthy eating), the more noticeable your abs will appear.
How to Perform Tuck Jumps
- Place your feet at shoulder width. Keep your arms close to your sides with your toes pointed toward the forward direction.
- Bend your knees slightly.
- Move your feet through the air and leap up as far as possible. As you do this, you should bring both knees into your chest and tuck them.
- Place your hands on your knees.
- Once you are on the ground, stretch your legs yet again by bending your knees when you reach the ground.
- Then, you can jump into the next rep and then repeat.
Notes: If consecutive Tuck jumps are too difficult and you arrive on your second rep, you should relax before jumping back into your next rep. But, you must find a rhythm you can follow to make your set less difficult. For instance, you can rest for a beat in between every jump.
2.10 Switch Kicks
Switch kicks is another heart-pumping ab exercise that burns calories. Like the tuck jump, your abs will also be activated by jumping (or, in this instance, the hop).
But the switch kick will stimulate your core more due to the necessity of being able to stand on just one leg. That means you will have to strengthen your core to keep your balance and stay upright.
How to Perform Switch Kicks
- Standing straight, with your toes pointed toward the front, your feet about shoulder width from each other.
- Bring your arms towards your chest, and then bend the elbows.
- Lock your hands tightly in fists.
- Ensure your left knee is positioned to your chest, energizing your core to maintain equilibrium.
- Move your foot forward, extend the left leg, and kick it in front of you.
- Lower your left leg to its starting position.
- When it is closer to the floor, step on your right foot. Simultaneously, raise your right knee to your chest.
- Flick your leg to forward kick.
- Continue switching legs while you kick until you have completed the workout.
Note: If you need help to hop between kicks while switching legs, lower your kicker’s leg to the ground before changing sides. You can begin incorporating the hop between repetitions as your cardiovascular endurance increases.
2.11 Bear Crawl – Amazing cardio exercises for abs
Beware of this easy exercise. It is designed to provide an intense abs workout.
The most important thing to remember when doing the bear crawl is to maintain an upright torso and stop your body from slipping from side to side using your feet and hands by squeezing your abdominal muscles.
Don’t rush. Keep it steady and steady. You will feel the heat in your abs within a matter of minutes.
How to Perform The Bear Crawl
- Start on all fours: your feet, and your hands. Maintain your back straight and your knees bent at a 90-degree angle.
- You should lift yourself away from the ground one or two inches. However, you must maintain the same posture.
- Lift your hand to the left and your right foot, bringing them both forward at the same distance. Return them to the ground.
- Repeat the process by using the opposite side–your left thumb and your left foot. Continue to bring them forward and ensure they are both moving simultaneously in the same direction.
- Continue to crawl until you have reached an entire length of your floor.
- Then turn around and walk back in the opposite direction.
2.12 Burpees – Effective cardio exercise for abs
Burpees is an exercise for the entire body which strengthens your upper as well as the lower part of your body. And, of course, your abs.
It is a multi-step exercise that requires you to work your core every time you do it, particularly in the plank position when you lower to stabilize your spine and stay steady, as well as during the contraction of your core.
How to Perform Burpees
- Start in a standing position, with legs shoulder-width apart, with your toes facing toward the front.
- Continue to look ahead with your arms at your side.
- Kneel and bring your hands down to the floor.
- You can push your legs and feet behind you until fully extended.
- Bring your chest down to the ground.
- Raise your body off the ground by jumping your feet to a squat and standing up.
- When standing, apply the momentum to leap high into the air, lifting your hands to the sky and reaching towards the sky.
- When you have landed, place your hands back on the floor, ready for the next rep.
Note: There are numerous varieties of the burpee. However the one we have explained is the more advanced version. If you are looking for a simpler technique, try this alternatively:
- Follow the steps in the previous steps.
- Instead of falling your chest to the floor, once your legs are stretched and straight, you can jump them back into a squat with a low angle.
- Then, stand up.
- You could add in the jump or eliminate it. Another option is to raise your hands towards the sky while your feet stay on the earth.
2.13 Mountain Climbers
Mountain climbers are a cardiovascular exercise that also stresses strengthening abdominal muscles. When you’re in a high position, it is essential to engage your core muscles to stabilize your spine and strengthen it.
In addition, the intense nature of this exercise means you’ll burn more calories, aiding in weight loss.
How to Perform Mountain Climbers
- Begin by putting yourself in the high plank position until you are on your feet and hands. Ensure your wrists are straight beneath your shoulders and your legs are fully extended.
- Your body must be straight between your head and toe. Keep your hips from protruding out over your head or dropping toward the ground.
- Put your left knee on your chest while your right foot stays in its place.
- Now, bring the left leg back to the floor. Simultaneously, place your right knee into your chest.
- Switch legs until you have completed the number of reps or workout time.
Notes: A simpler technique is to put your knees into your chest and bring it back to the starting position before switching legs instead of changing them in mid-air.
III. The Best Cardio Workout for Abs Plan
To help you get started with abs and cardio workouts, here are three different exercises you can do:
3.1 Cardio Workout plan for Abs #1
5 rounds, 40 seconds on, 20 seconds off
- High knees
- Jumping lunge
- Plank side foot taps
- Bear Crawl
- Plank and bunny hop
3.2 Cardio Workout plan for Abs # 2
- Burpees 3×10
- Switch kicks – 3×10 (each leg)
- Mountain climbers 3×20 (each leg)
- Sprint 3x20m
3.3 Cardio Workout plan for Abs #3
5 rounds, 30 seconds on and 30 off:
- Tuck jump
- Plank down to the lowest squat
- High knees
- Jumping lunges
- Plank Jacks
The number of times per week you perform the core toning exercises will depend upon your fitness level. For instance, if you try this in the first instance and are not sore afterward, you will likely be able to complete the same cardio exercise the following day with no negative impact on your muscles.
However, it’s not recommended to do the same exercise or workout on the same muscle group daily (ab muscles require rest days like every different muscle). Muscles require time to repair themselves. Working on sore muscles could reverse all effort and hinder your progress.
Instead of doing cardio-ab exercises daily, you can create a well-rounded, balanced workout routine by alternating training your lower and upper body and abdominals.