The best ab exercises for the street

We are so accustomed to the abundance of gyms that sometimes we don’t even think about training in less comfortable conditions – on the street. And in vain, especially over the last year, this has become the most relevant to maintaining health, especially since thanks to the large amount of oxygen, even fat burning in the fresh air occurs faster. Below are the best abdominal exercises you can do outdoors.

Top 7 exercises for abs on the street

When training outside, you can’t help but take advantage of outdoor exercise machines and equipment that allow you to work out any muscle group as efficiently as possible. If this is not possible, exercises without apparatus will be presented below.

1. Hanging Knee Raise

Perhaps the horizontal bar can be found everywhere. This exercise allows you to load the rectus ab muscle. The bent knees option is simple, so beginners can start with it.

1. Hang on the horizontal bar with your palms shoulder-width apart.
2. As you exhale, bend your knees and pull them towards your chest, or at least to a horizontal line. Don’t swing, just work with your abs.
3. As you inhale, slowly lower and straighten your legs.
4. Perform the exercise as many times as possible in three sets.

2. Hanging straight leg raise

This is a more difficult option that is suitable for advanced athletes.

1. Wrap your hands around the bar, shoulder-width apart.
2. Exhale and raise your straight legs until they are parallel to the floor. If preparation allows, touch your feet to your palms. Don’t swing. Work with muscle effort, do not use inertia.
3. As you inhale, slowly lower your legs.

3. Hanging Diagonal Knee Raises

This option helps strengthen the oblique abdominal muscles.

1. While hanging on the horizontal bar, exhale, bend your knees, and, using the oblique muscles, pull your hips diagonally, twisting in the lumbar region.
2. As you inhale, lower and straighten your legs completely.
3. Then repeat the movement in the other direction. Perform alternate lifts for as many reps as possible.

4. Leg raises on parallel bars

Abdominal training on street parallel bars requires a lot of effort, because such exercises most often do not involve emphasis on the elbows, so it is worth maintaining the position on straight arms.

1. Climb onto the parallel bars with your elbows fully straight. Don’t sag at the shoulders.
2. As you exit, raise your straight legs until they are parallel to the floor without swaying.
3. As you inhale, lower your legs down.

5. Crunches

An excellent option for this exercise is low parallel bars designed specifically for the abs. If there is no such simulator, the option is performed on uneven bars, the only difference is the elevation.

1. Place your pelvis on one of the bars, and secure your feet under the second bar.
2. Place your hands behind your head and, as you inhale, slowly lean back, rounding your back. Don’t go too low, keep tension in your abdominal muscles.
3. Exhale and curl back to the starting position.

6. Plank

Any type of plank is ideal, as long as your palms are on a flat and safe surface. Let’s look at the option with additional steps.

1. Place your palms under your shoulder joints. Place your legs wide apart. Keep your spine straight by tensing your abs.
2. As you exit, take a step with one foot toward the opposite foot. While inhaling, return the foot to its original position.
3. With an exhalation, also perform an extension step with the second leg, and also return it to the starting position.
4. Repeat steps in each direction for a minute.

7. Simplified burpees

This is an excellent cardio exercise in a lightweight version for the abs without push-ups.

1. Stand straight, inhale, bend forward and touch your palms to the ground.
2. Exhale and jump back into a plank position, squeezing your abs and keeping your body straight.
3. As you inhale, jump towards your palms, and as you exhale, jump up.
4. Repeat the cycle several times within one minute.

How to train

The exercises presented above are quite complex and sometimes not all beginners can cope with them. Therefore, the number of repetitions will be individual for everyone. The best option is to perform sets with the maximum number of repetitions until failure, so the muscles will receive a full load. It is enough to perform two or three approaches. Some exercises are performed for a while; if one minute is not enough, the execution time can be gradually increased.