Achieving defined '11 line' abs requires targeted strength exercises that engage the core muscles effectively. Explore the best exercises to sculpt your midsection.
Planks are foundational for core strength. Incorporate side planks, forearm planks, and high planks to target different areas of the core, including the '11 line' region.
This exercise targets the obliques, essential for sculpting a defined waistline. Hold a weight or medicine ball and rotate your torso from side to side, engaging the entire core.
Dynamic and effective, bicycle crunches engage the rectus abdominis and obliques simultaneously, helping to define the '11 line' area.
By hanging from a pull-up bar and raising your legs, you engage the lower abs and hip flexors, crucial for achieving a sculpted lower core.
Target the lower abs with reverse crunches. Lie on your back, lift your legs, and curl your pelvis upward, contracting the lower abdominal muscles.
This dynamic exercise not only boosts cardiovascular fitness but also engages the entire core, including the '11 line' region, as you alternate bringing your knees toward your chest.
Advanced but highly effective, L-sits require significant core strength. Sit on the ground, lift your legs, and hold yourself up with your hands, forming an 'L' shape with your body.
Lie on your back, extend your arms and legs, then alternate bringing opposite limbs towards each other while keeping your core engaged.