Best 4 Exercises to Work Your Abs to Exhaustion
Are you ready to take ab training to the next level? Feel free to ditch
the crunches and exhaust the core muscles with these 5 challenging
exercises
In this article, we present you five extraordinary exercises that will
really put your abs into overdrive and help you slice off the extra belly
fat, plus they’re a lot of fun. And getting a chiseled six-pack is not the
only thing. If you have a strong core, you will also prevent lower back
pain and injuries, you will increase agility, you will become more
flexible and be able to better perform all the big compound movements like
squats, deadlifts, and presses since you will have a strong torso
foundation
Regardless of how hard these ab exercises might get, there is a golden
rule when it comes to training abs and it’s “quality over quantity”. If
you still think that doing 1000 fast crunches per day will get you
anywhere, the truth is you are just wasting your time and quite probably
exposing your back to a risk of injury
Don’t just try to go through the motions and finish as quickly as
possible. You need to slow down the movement and focus your mind on
contracting the ab muscles fully. By implementing a slow and concentrated
approach to ab training, you will gradually reach even minute long sets
comprised of quality crunches, which will enable you to get that coveted
six-pack look in a very short time
SPIDERMAN – PLANK CRUNCH
Position yourself in a standard plank pose with the forearms placed on
the floo
r and the body kept straight and rigid.
Start the movement by bringing the right knee forward to the right elbow.
Then finish it by returning it to the standard plank position.
Do the movement again with your left knee going forward towards the left
elbow.
You’ve done one rep. Switch both sides by doing a total of 10 reps.
The plank is a very popular isometric exercise since it’s one of those
rare exercises where the entire core is stimulated at the same time. You
are actually targeting both the back and front of the midsection area
simultaneously and the best thing is you don’t need any machines to do it.
The muscles stimulated include the obliques, rectus abdominis, and the
entire lower back. Its simplicity and effectiveness lie in that you can do
the plank practically anywhere
CABLE AB ROTATION
Stand beside a cable machine and grab the cable handle with both hands
placed in front of you at shoulder-height.
Keep the arms straight and rigid, tighten the abs and start rotating the
entire upper body to your left, then get back to the original position and
turn to your right and then back to the original position again.
You’ve done one rep. Switch both sides for a set of 10 reps.
This exercise greatly stimulates the oblique muscles and it can be of
great benefit to lots of tennis players, golfers, baseball players and
those who practice racquet sports. Strive to make the exercise similar to
the movement that is specific to your particular sport and you’ll reap the
greatest benefits
BICYCLE CRUNCH
Lie on the floor on your back with the hands behind the head and then
raise the legs and bend them at 90 degrees.
Switch both sides by bringing the left elbow to the right knee and the
right elbow to the left knee. Do that for one minute.
Strive to hold the crunch position counting to two on both sides to
elicit a slower and more concentrated effect.
By doing this exercise you stimulate all the three areas simultaneously.
It combines the standard crunch, the side to side movement which
stimulated the oblique muscles and the reverse crunch which stimulated the
lower ab area
SWISS-BALL ROLLOUT
Kneel on a mat and place the hands on a Swiss ball.
Keep the back rigid and straight and the abs tightened and then start
rolling the ball as far away from you as you possibly can and then return
slowly to the starting position.
Strive to do 2 sets of 10 rollouts.
This exercise is very similar to the ab-wheel rollout, however, it’s been
proven to be a lot easier and safer for the lower back area. It stimulates
the rectus abdominis since you are only moving in one plane. If you like
to add more difficulty to the movement, start rolling out at an angle of
45 degrees to the right and left which will target the obliques
