A look at “Best Strength Exercises for 11 Line Abs” Those defined muscle lines that run vertically down the midsection, coveted by many and flaunted by fitness experts and celebrities alike—the “11 line” abs. In addition to their aesthetic appeal, 11-line abs indicate a strong and well-sculpted core. Genetics can affect how your muscles develop, but you can make them pop by working out the right way. That’s why we’ve included the best strength exercises for 11 line abs.
You might think that endless crunches and sit-ups are the golden ticket to sculpted abs, but a robust and well-defined midsection thrives on resistance and variety. You won’t just work one muscle when you do eleven line abs. You’re working several core muscles, from the rectus abdominis to the deeper transverse abdominis. This combination of muscles is what gives the abdomen its toned, tight appearance.
5 Best Strength Exercises for 11 Line Abs
If you’re looking to raise your ab muscles, we spoke with Tracie Haines-Landram, CSCS, a certified strength and conditioning specialist and nutrition coach with Barbend. She shares her five best exercises for developing 11-inch abs. “There are two main components to achieving this look,” says Haines-Landram. “The first is through strengthening your core muscles, specifically the rectus abdominis and oblique muscles, which create the foundation of this look. The second component to achieving 11-inch abs is through nutrition to achieve a body composition that allows the muscles to be visible.”
After you finish reading, don’t miss The 30-Day Standing Workout to Sculpt Ripped Abs in Record Time.
With their added upper-body component, overhead squats bring in core stability and can seriously activate those “11 line” muscles.
“Overhead squats are traditionally performed with a barbell held straight overhead with the arms locked out, hands placed wide outside of shoulder width (snatch-grip),” explains Haines-Landram. “While overhead squats are one of the most technical strength movements that require a proper range of motion throughout the body (ankles, knees, hips, shoulders), the payoff is in core muscle activation. By placing the weight overhead, you are engaging your core more than a traditional back squat.” Complete three sets of eight to 12 reps.
“This exercise involves carrying a weight overhead in one arm while walking a certain distance. Core activation is similar to an overhead squat. However, instead of the feet being stationary, an additional challenge is created by moving the body horizontally,” says Haines-Landram.
Set a distance of around 15 to 20 meters. Pick up weight with one arm, stabilize overhead, and walk to the other side in a controlled movement, ensuring the weight isn’t pulling you forward. You should be able to start and stop with control. On the other side, switch arms, and walk back. Complete three to five sets of 15 to 20-meter carries.
Hanging onto a bar and bringing your toes up to touch it isn’t just showing off; it’s one of the most effective ways to sculpt your lower abs.
“Toes-to-bar can be performed strictly or kipping (a swinging movement). However, the greatest benefit and muscle activation will be from strict toes-to-bar,” says Haines-Landram.
Hanging onto a pull-up bar with your arms slightly wider than shoulder width, pull back on the bar, leaning your body slightly backward, and squeeze your ab muscles to begin raising your legs. Keeping your legs straight, continue raising until you get your toes to the bar (or as close as possible). Then, slowly lower your legs in a controlled descent back to the starting position. Variations include hanging knee raises, where your knees remain bent at 90 degrees, and you lift your knees until the thigh is parallel with the floor, then lower. Perform four to six sets of eight to 12 reps.
“Planks are both a popular and effective exercise for strengthening the core muscles,” states Haines-Landram. “They create a static contraction of the ab muscles, meaning the muscles are engaged but not actively moving through a range of motion. The longer the plank is held, the more effective it is. A plank can be done simply by holding your body static in a pushup position with your arms straight or forearms resting on the ground. Traditional planks engage all core muscles, while side planks help define 11 line abs.” Hold a plank in a static position for 30 to 45 seconds. Complete four sets with a one-minute rest between sets.
Using a dumbbell, medicine ball, or even just your body weight, rotations target the obliques, which flank your “11 lines,” giving them that standout appearance.
“Rotational movements engage the external obliques, which create the outside definition of the 11 line abs. Rotational exercises can be performed while standing and using an external load, such as a barbell anchored with a landmine attachment. Rotations can also be completed by using a cable machine with the cable height at the midline of your abdomen or attaching a resistance band to a pole,” says Haines-Landram. Aim for four to six sets of eight to 12 reps per side.
Achieving 11 line abs requires dedication, a balanced diet, and a consistent workout routine. Incorporating these five exercises into your fitness regimen will undoubtedly bring you closer to your goal. Remember to maintain a clean diet and stay hydrated to maximize results. So, get started today and watch as your midsection transforms into a work of art!
1. How long does it take to see results from these exercises?
Results vary from person to person, but with consistent effort, you can start noticing improvements in as little as 4-6 weeks.
2. Can I do these exercises every day?
It’s generally recommended to allow your core muscles to rest and recover. Aim for 3-4 sessions per week with a day of rest in between.
3. Do I need any equipment for these exercises?
Most of these exercises can be done with minimal equipment. A mat, a pull-up bar, and a weight or medicine ball are helpful but not mandatory.
4. Are these exercises suitable for beginners?
Yes, these exercises can be adapted to different fitness levels. Start with lower reps and sets if you’re a beginner, and gradually increase intensity as you progress.
5. Can I achieve 11 line abs without a proper diet?
A healthy diet is essential for revealing your abdominal muscles. Combine these exercises with a balanced diet to maximize your results.