We all set goals when we start any fitness regime. One of the main goals apart from weight loss is building up your core and getting rid of your bulging belly.
You may start seeing your fitness results in the form of lower numbers on the scale, improved stamina, going down dress sizes, etc., but unfortunately, when it comes to seeing your six-pack, it can take up to years.
We know that is a lot of time, and not everyone can have so much patience. Luckily hanging ab straps are perfectly designed to solely target your core and help you reach your six-packs dream a lot faster.
What Are Ab Straps?
Hanging ab straps are lightweight and portable pieces of equipment that are used to target core muscles. These straps come in pairs and are made with rip-resistant material that can lift 400lbs, leaving you no excuse to avoid ab exercises.
Apart from this, the ab straps have a clip or hook attachment that allows you to hang it on any bar, be it a chin-up bar, a door pull-up bar, etc.
It is specifically designed to support your upper body while you hang and complete your hanging leg raises or hanging trunk rotation workouts to reach your six-pack goals swiftly.
Let’s talk about how to use ab straps.
1. The First step to effectively using the hanging ab straps is to find a place high enough that your feet stay off the ground.
2. Once you have a secure place, hang up the ab straps and ensure that the strap is on the rod and not the carabiner.
3. Now, all that is left for you to do is to start exercising. Place your arms through the straps, hold the hanging straps tightly from the top, and start your core workout.
Benefits Of Ab Straps
Hanging ab straps have a lot more benefits, apart from their ease of usage.
1. Focused Core Workout
If you want to work on your core specifically and feel the muscles working, you need to get yourself a pair of hanging ab straps.
Hanging ab exercises helps you isolate your core muscles and focus on those abs solely. Working on muscles in isolation helps you bring in your A-game when exercising and avoids other muscles, so they can take their time to repair if needed.
2. Stabilized Body
If you think that hanging on the abs straps while working out will keep you dangling in the air, and you won’t be able to perform even a single knee raise, then let me explain to you why this perspective is incorrect.
When hanging on the ab straps, you will be firmly gripping onto the straps from the top. Your elbows will be pointing outside, and your upper arm will be resting on the thick paddings. This position will help you keep your body in a stable position, putting the weight on your core while keeping it away from your back, avoiding spinal injuries.
One of the best traits of hanging ab straps is that they are lightweight and portable. Since they are made with a soft material, they are easy to fold, pack in your gym bag and take wherever you go.
You can use them at your gym or home; all you require is a sturdy place to hang them. The ab straps can be hung on pull and chin-up bars, CrossFit rigs, or multi-gym bars, and you’re on the road to chiseled six-packs.
4. Durable And Comfortable
If you’re thinking that the ab straps are just going to tear up and won’t be able to stand your weight, then you’re on the wrong track, my friend.
The DMoose Hanging ab straps are made with rip-resistant fabric and can support weights up to 400lbs. The straps also have double strap support with thick arm paddings for comfort and double stitching for durability.
Hanging Ab Strap Exercises
Dreaming to have a washboard stomach is not wrong, but not working towards your dream is. If your poor wrist, weak grip strength, sweaty palms, or bruised hands keep you away from your dreams, then hanging ab straps is the way to go.
You have to slide in your arms through those loops, and you’ll be able to work up your abs to their maximum capability with these challenging exercises.
1. Hanging Oblique Knee Raises
As obvious by its name, this exercise targets the obliques (the sides) of your body. Aside from your obliques, this exercise helps improve your grip strength, which is needed for other strength training exercises, such as deadlifts, etc.
For the hanging oblique knee raises, find a sturdy pull-up bar from where you can hang easily without your feet touching the floor.
Next, secure your hanging ab straps properly on the bar and swipe your hands through the loop. Once your grip is secured, keep your legs joined together in the air. Next, twist your waist to your right side, bring your knees towards your right shoulder, and hold it for 2-4 seconds.
Release your legs to the original position and twist towards the left side. Then, again, lift your knees towards your left shoulder while keeping them together and hold it for 2-4 seconds before returning to your position.
This will complete one rep of the hanging oblique knee raises. After that, perform eight to ten reps and at least three sets to start seeing results.
2. Hanging Knee Raises
Hanging knee raises targets the core muscles, enhances your abdominal strength, stamina, and endurance while working out. In addition, it targets your hip flexors, forearms, rectus abdominals, and obliques.
All you need to do is fasten the hanging ab straps onto a pull-up bar and put your hands across the loops. Keep your hands open a little more than the shoulder-width apart.
Join your thighs together, pointing the toes outwards and suck in your stomach. Once the body is in position, and you’re able to control your hanging body, raise your knees upwards to your chest and stay in this position for a few seconds.
Now, slowly return to your original position, keeping the back tension in its place. If you lose the tension in the position, you will start to sway to and fro, ruining the entire exercise.
Repeat the exercise for 8-10 reps and full three sets for best results.
3. Hanging Trunk Rotations
This exercise is a little more difficult than the rest, but given that you’ve performed the above two, you will be able to pull this one off as well. Hanging trunk rotations will target your core and obliques and improve your lower back strength as well. This workout is especially great for athletes who have to twist and turn.
You’ll start this exercise just like the above two by placing the hanging ab straps and putting your hands through the loops.
Once you’re in a stable position and have control over the body movements, start rotating the lower body to left and right. Hold the position on each side for 2-4 seconds and perform 8-10 reps with three sets maximum.
If you feel any pain in your back when rotating, immediately stop so that you don’t end up damaging your spine.
What Ab Straps Are Best for You?
When choosing the hanging ab straps to invest in for achieving robust abs, look out for features such as; quality, fabric, length, and comfort. Since you’ll be hanging your entire body’s weight on it, they need to be strong and comfortable enough to handle it.
Hanging ab straps are lightweight, portable, and made with rip-resistant fabric supporting weight up to 400lbs. For anyone who is on a budget and yet wants something durable and comfortable to carry on the go, investing in these hanging ab straps can be the best decision they’ll make for themselves.
The double strap support and thick padding give the trainee a comfortable setting to exercise their core. Apart from this, the wide straps, rip-resistant fabric, absorbent nylon, and steel carabiners make sure that you perform the toughest core workouts without fearing falls or injuring your back.
Perfect Diet for Well-Defined Abs
If you want to develop a washboard stomach, you don’t only have to work on your exercise but also your diet. No matter how boring it sounds to you, it is essential to incorporate all the food groups, even the good fats, into your diet.
Various types of food can improve your metabolic rate, boost fat burning, and keep you full for longer hours as well.
You have to make sure that you incorporate all the food groups in your diet, fiber, carbs, and good fats. In addition, the proteins such as chicken, lamb, duck, turkey, beef, etc., will help you build up muscle mass and support muscles wearing and tearing during workouts.
Healthy fats from avocados, nuts, cheese, chia seeds, fatty fish such as salmon, and full-fat yogurt are essential for you while training because these will work as the energy source to train for longer hours.
When working out on a fat loss, an individual can’t burn fat from targeted areas only, and therefore, you must target an overall full body weight loss. This full-body fat loss occurs when the individual consumes food while maintaining a calorie deficit.
This deficit does not mean that you go on a hunger strike. Instead, it means that you have to eat 500-800 calories less than your required calories in a day. According to the CDC, an average person can lose 1-2pounds effectively if they eat in a calorie deficit.
Taking up fruits and vegetables in your diet can be a great source of fiber and help you lose weight effectively while maintaining a calorie deficit. Fruits and vegetables like apples, bananas, broccoli, capsicums, carrots, grapes, blueberries, etc., can be a good snack option with high fiber and low-calorie count.
Hanging ab straps are an amazing tool that individuals should invest in to achieve their dream of chiseled six-pack abs quickly. It helps focus the core, strengthens the grips, and works in your obliques as well.
However, exercise is not everything. You have to take care of your diet as well. Eating proteins, carbs, and good fats while maintaining a calorie deficit is essential for anyone who wants to lose weight and achieve robust abs.
- CDC. ‘Healthy Weight Loss’. Centers for Disease Control and Prevention, 17 Aug. 2020, https://www.cdc.gov/healthyweight/losing_weight/index.html.
- CDC. ‘Fruits and Vegetables’. Centers for Disease Control and Prevention, 17 Aug. 2020, https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html.
- Slavin, Joanne L. ‘Dietary Fiber and Body Weight’. Nutrition (Burbank, Los Angeles County, Calif.), vol. 21, no. 3, Mar. 2005, pp. 411–18. PubMed, https://doi.org/10.1016/j.nut.2004.08.018.
- Leidy, Heather J., et al. ‘The Role of Protein in Weight Loss and Maintenance’. The American Journal of Clinical Nutrition, vol. 101, no. 6, June 2015, pp. 1320S-1329S. PubMed, https://doi.org/10.3945/ajcn.114.084038.
- Banik, S., & Hossain, M. (2014). A comparative overview on good fats and bad fats: guide to control healthy body. International Journal of Health, 2(2), 41. https://doi.org/10.14419/ijh.v2i2.2903
- Learning From Each Other: Training the Trunk – ProQuest. https://www.proquest.com/openview/d2fa77447f4590f30fb6aa673294cf3e/1?pq-origsite=gscholar&cbl=44253. Accessed 29 Aug. 2021.