Top 3 Best Abs Workout

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  1. Planks Begin in the plank position, face down with your forearms and toes on the floor. ... Engage your abdominal muscles, drawing your navel toward your spine. ... Hold this position for 10 seconds. ... 2. Sit-Ups Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. 3. Crunches Lie down on your back. Bend your legs and stabilize your lower body. Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck. Lift your head and shoulder blades from the ground. ... Lower, returning to your starting point
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Top 3 Best Bicep Workout


 1. Hammer Curl

Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary and the wrists are in line with the forearms.

Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of your body.

Lower the weights to return to the starting position.

2. Barbell Curl

The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).

Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.

The bar should not be touching your body.

Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.

Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.

Repeat for desired reps.

3. Chin-Up

Perform smooth reps.

The arms should be straight at the start of each rep but not a dead hang.

Keep your glutes and abdominals tight. This helps you stop swinging.

No half reps. When you can no longer get a full rep, the set is over.

Avoid extreme grips positions (super-narrow or super-wide). For chin-ups (palms facing you), try one hand space inside of a shoulder-width grip. For pull-ups (palms away from you), try one to two hand spaces outside of shoulder-width.

Vary your grip style to keep the joints healthy. Rotate between grip variations every couple of months (under-hand, over-hand, neutral). If one particular grip style feels uncomfortable, don’t do it.

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