Abs Workout: How To Get The Ultimate 8 Pack ?
Forget the highly coveted six pack. Bodybuilder Brad Borland presents
three intense abdominal workouts that will help you build a thick 8
pack.
Workout Description
Let’s face it; having to read about another abs workout program is like
trying to get excited about going to the dentist. Both sometimes seem to
be more of a chore than finding anything remotely fun. And to make matters
even worse, performing and maintaining a genuine abs routine is like
buying new tires; not something you really like to spend your time or
money on but you know deep down they will improve performance.
A necessary evil? Yes, but let’s change that!
Sure, diet is paramount when it comes to developing great abs for all to
see, but you mustn’t forgo a solid and effective ab program to reap the
maximum benefits from your efforts. It’s time to stop throwing in a few
sets of crunches at the end of a workout with empty hopes that one day
your eight pack will suddenly reveal itself through pitiful focus.
Stop kidding yourself. Draw a line in the sand and stop wasting time and
energy spinning your wheels and adhere to a sound and effective plan of
attack to boost gains for not only vanity reasons but also increase
performance residually through other lifts. A solid core can be a key
factor regarding strength providing improved balance and shoring up weak
midsection stability during big lifts.
In short, a stronger core equals stronger squats, deadlifts and bench
presses. Everything (power, strength, stability) is first derived from our
core. If this area gets its due attention we have no choice but to reap
reward in its execution. A tight, strong midsection creates whole-body
strength and who would pass that up?
What makes up the abs?
The muscles of the abdominals comprise of several areas that flex,
extend, twist and stabilize the trunk area. They sit on the front sides of
the lower torso originating along the ribcage and attaching along the
pelvis. Below is a quick look at each muscle and its function.
Rectus Abdominus: This is the coveted “six-pack” muscle – although
it has more than six heads. This muscle flexes the spine and brings the
ribcage and pelvis closer together.
Transverse Abdominus: This muscle is a deep muscle of the core
which lies beneath the other muscles that is essential for trunk
stability.
Internal and External Obliques: These are diagonal muscles that
work to rotate the torso and stabilize the abdomen.
Your 10 exercise abdominal arsenal
Below are ten key moves and their modifications to help you crunch,
squeeze and pound your abs into tempered steel.
Leg raises
Leg raises can be performed on a flat bench, a decline bench or
hanging.
For the hanging version, begin with a straight leg and then as you tire,
bend your knees to keep the set going for an intense burn.
While hanging from a chinning bar raise up your legs as in the lying
raises and stop when your legs are at parallel with the floor and
return.
For knee raises bring your knees into you abdominal region until they are
past parallel and squeeze.
Lower just short of perpendicular with the floor to keep tension on the
region.
Bicycles
You can perform bicycles the traditional way by alternating sides or make
it a bit more challenging by isolating one side and then switching over to
the other.
Just perform all reps for one side then switch and do the allotted number
of reps for the other.
Planks
Once you reach a level of several sets of 30 seconds with the traditional
plank it is time for a new challenge.
Have a partner place a weight plate (one that is at first light enough to
handle) on your upper back to add resistance.
Just be sure to keep your entire body tight and don’t let the weight
“bow” your body.
Dragon flags
For the more advanced out there, try performing the dragon flag on a
decline bench. This will take incredible strength and balance, but you
will reap incredible benefits of more strength and stability once
mastered.
Windshield wipers
Once you have the basic windshield wiper movement down it is time to up
the intensity.
Perform the movement as you would normally, but now place a small
weighted medicine ball between your feet.
It is a tough addition and requires serious strength and technique.
Side planks
For more of a challenge, try switching from a side plank to a normal
plank over to another side plank slowly.
Be sure to keep the body aligned and perform the movement in a steady,
deliberate motion sustaining good form and function.
Russian twists
If you find using a medicine ball or weight plate difficult with this
movement simply clasp your hands in front of you and perform the exercise
as usual.
This will build up your strength quickly so you may graduate up to using
weight in the near future.
Crunches
The many forms of the crunch include performing them on a flex-ball, feet
supported on a bench, and weighted by holding a small weight plate on your
chest.
You can also try weighted crunches by lying on the floor with your head
toward a rope attachment on a low pulley and pull the weight up while you
crunch.
Be sure to hold the ends of the rope on either side of your head when
performing this move.
Side crunches
In addition to performing traditional side crunches on a sit-up bench or
on the floor, side crunches can also be performed on a Roman
chair.
Position yourself with your feet and hip contacting the bench while your
upper body is suspended.
Crunch your pelvis by twisting and bending your knees side-to-side.
Sit-ups
Sit-ups can be modified using a decline bench and holding a weight plate
on your chest with crossed arms.
This addition can be a bit of a challenge, so try it with a weight you
can handle first.
Try one, two or all of the routines below for a complete ab workout in
very little time.
You can try one workout three times per week or use all three over a
week.
Be sure to rest no more than 20 seconds between exercises and after
supersets.
Always perform proper technique while performing each move deliberately
and under control.
