The #1 Core Workout To Get “11 Line” Abs

First and foremost, you have to strip enough body fat to reveal the ab muscles underneath—that’s non-negotiable. But even if you become “lean enough,” you still need specific training to create the “11.” That’s because the vertical lines are actually the gap between your rectus abdominis (your six-pack muscles) and your internal and external obliques (the muscles toward the side of your torso).

Most people, unfortunately, only target their six-pack muscles with hundreds of crunches but neglect the other muscles. Instead, you need to target your core from all directions so you get the complete look.

Read on for the best core workout for 11 line abs. We recommend doing this at the end of your regular strength workout, two times a week for the best results. Keep reading to learn more, and when you’re done, don’t miss out on the 6 Best Daily Exercises for Women Over 50 to Sculpt a Lean Waistline.

The Ultimate “11 Line” Abs Workout

1. Planks for Core Activation

Begin with planks to engage the entire core. Hold a plank position for 30 seconds, gradually increasing the duration as your strength improves. Perform three sets.

2. Hanging Leg Raises

Target the lower abs with hanging leg raises. Hang from a pull-up bar and lift your legs to a 90-degree angle. Slowly lower them down without swinging. Complete three sets of 12 reps.

3. Russian Twists

Engage the obliques with Russian twists. Sit on the floor, lean back slightly, lift your feet, and twist your torso while holding a weight or medicine ball. Perform three sets of 15 reps on each side.

4. Bicycle Crunches

Bicycle crunches are excellent for the entire core. Lie on your back, bring your elbow to the opposite knee while extending the other leg. Alternate sides in a pedaling motion. Aim for three sets of 20 reps.

5. Plank Hip Dips

Continue to target the obliques with plank hip dips. Start in a side plank position and lower your hip towards the floor, then raise it back up. Complete three sets of 10 dips on each side.

6. Mountain Climbers

Elevate your heart rate while engaging the core with mountain climbers. Get into a plank position and alternate bringing your knees towards your chest. Perform three sets of 30 seconds each.

7. V-Ups

Work on upper and lower abs simultaneously with V-ups. Lie on your back, arms and legs extended, and lift them simultaneously to meet in a V shape. Do three sets of 12 reps.

8. Dead Bug

Strengthen the deep core muscles with the dead bug exercise. Lie on your back, extend your arms and legs towards the ceiling, then lower opposite arm and leg simultaneously while keeping your back flat on the floor. Complete three sets of 10 reps on each side.

In addition to these exercises, it is also important to eat a healthy diet and get enough sleep in order to get “11 line” abs. A healthy diet will help you lose excess body fat, which will reveal your abs. Getting enough sleep will help your body recover from your workouts and build muscle.

It is also important to be patient and consistent with your workouts. It takes time and effort to get “11 line” abs. Don’t get discouraged if you don’t see results immediately. Just keep working hard and you will eventually reach your goals.

Here is a sample core workout routine that you can follow:

• Warm-up: 5 minutes of light cardio, such as jogging or jumping jacks.
• Exercise 1: Dead bugs, 3 sets of 10 repetitions on each side.
• Exercise 2: Plank, 3 sets of 30 seconds.
• Exercise 3: Crunches, 3 sets of 15 repetitions.
• Exercise 4: Leg raises, 3 sets of 10 repetitions.
• Exercise 5: Russian twists, 3 sets of 15 repetitions on each side.
• Cool-down: 5 minutes of stretching.

You can do this workout 3-4 times per week. As you get stronger, you can increase the number of repetitions and sets. You can also add more challenging exercises to your routine, such as hanging leg raises or weighted crunches.

Remember to listen to your body and take rest days when needed. And most importantly, have fun! Working out should be enjoyable, not a chore.

Conclusion

Achieving the sought-after “11 line” abs requires dedication, consistency, and a well-rounded approach to core training. The provided workout routine, targeting various aspects of the core, will bring you one step closer to attaining those beautifully sculpted abdominal muscles. Remember, alongside exercise, a balanced diet and sufficient rest are crucial for optimal results.

FAQs

Q1: Can I achieve “11 line” abs through exercise alone?

A1: While exercise is essential, maintaining a healthy diet and low body fat percentage is equally crucial to reveal those defined abs.

Q2: How long does it take to see results?

A2: Results vary based on individual factors like genetics, current fitness level, and consistency. With dedication, noticeable improvements can be seen in a few months.

Q3: Can I do this workout at home?

A3: Absolutely! Most of these exercises can be performed at home with minimal equipment like a pull-up bar and a mat.

Q4: Are these exercises suitable for beginners?

A4: Yes, the workout includes exercises of varying difficulty levels, making it adaptable for beginners and experienced fitness enthusiasts alike.

Q5: Can women also achieve the “11 line” abs?

A5: Yes, both men and women can attain well-defined abs. The workout routine targets core muscles, which are essential for everyone’s overall fitness.