Tag: abdomen
Best Ab Exercises You’re Not Doing
The Most Underrated Ab Exercises You Should Be Doing
Abs are the unsexiest thing ever, said no one ever. Go around and ask people around you if they want abs. Most people will answer in a yes if they’re being honest. Over the years, a ripped set of abs has become the symbol of fitness.
Abs are one of the most desired muscles, and yet only a few people have the classic dashboard abs. Adding a few ab exercises to your arsenal can take your abdominal gains to the next level.
Reverse Crunches
Reverse crunches are the opposite of the orthodox crunches. The reverse crunches work the lower abs and can help you shed the lower belly fat and tone up the muscles. Lie down on an exercise mat with your torso facing the roof.
Place your hands under your hips and place your feet flat on the floor by bending your legs at the knees. Breathe in, lift your legs off the floor and bring your knees to your chest. Return to the starting position while exhaling and contracting your abdomen.
Landmine Twists
The obliques are one of the most overlooked muscles when it comes to ab training. The obliques are the fish gill-like muscles on the side of your abs. A set of abs can’t be deemed complete without a pair of chiseled obliques.
Place one end of a barbell in a corner so that it doesn’t move as you perform the exercise. Grab the other end with both your hands and hold it in front of your chest. While keeping your elbows locked in a position, twist your torso to your right side without turning your lower body. Return to the starting position and repeat on your left side.
Ab Wheel
Ab wheel is one of the most insane ab exercises and will set your abdomen on fire. The key to having a six pack is to have a strong core and the ab wheel can help you achieve a rock-solid midriff.
Get in position by kneeling down on the floor and holding the ab wheel with both your hands. Bend over and place the wheel on the floor so your arms are perpendicular to the floor. While keeping your core tight, roll the wheel forward until your arms and torso are fully stretched out. Return to the starting position and repeat for the recommended reps.
Decline Bench Crunches
Most people treat their ab training like accessory work and thrown in a few sets of crunches at the end of their workouts. If you want a shredded abdomen, you’ll have to prioritize ab training and add new exercises to your arsenal.
Decline bench crunches can prove brutal for your upper abs and can help unwrap the abs from underneath the fat. Sit on a decline bench, take a deep breath and go down until your back touches the bench. Return to the starting position while breathing out and repeat for the recommended reps.
TRX Knee Tucks
If you haven’t tried the TRX knee tucks, you are leaving a lot of ab gains on the table. The TRX helps in improving core stability, strength, and conditioning. We should also acknowledge the fact using the TRX looks completely badass.
Get into a planking position on the floor and place your feet inside the TRX loops. Get the help of a spotter if you’re a beginner. Your body should be in a straight line at the starting position. While keeping your core tight, bring your knees to your chest. Return to the starting position while breathing out and contracting your abs.
Header image courtesy of Envato Elements
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Build a Rock Solid Core With These Exercises
Perform These Exercises To Build A Rock-Solid Core
A rock-solid core isn’t only aesthetically appealing, it can add to your functional strength which helps in everyday activities. Building a shredded midriff is easier said than done. Washboard abs are the result of months of hard work in the gym and kitchen.
The massive fan following you’ll amass when you lift your shirt is just one of the perks of having a ripped abdomen. Just like us humans, no two ab exercises are the same. A few exercises are more effective in developing a solid core as compared to the others.
Planks
Planks are one of the most effective ab exercises. They were brought into the mainstream with the rising CrossFit popularity. While performing the plank, make sure your body is in a straight line and your hips don’t sack or form a bridge.
Windshield Wipers
Windshield wipers are a brutal exercise. If you’re a beginner, you might not be able to perform the windshield wipers. You can do the hanging leg raises until you develop the appropriate core strength.
Ab Wheel Rollouts
The Ab wheel rollouts work the entire abdomen and will leave you with a crazy ab pump by the end of the exercise. If you don’t have access to an ab wheel at your gym, you can use a barbell by putting a quarter plate at each end of the bar.
Toes To Bar
Performing the toes to bar requires strong core stabilizers. Most people make the mistake of using momentum by swinging back and forth while performing the exercise. As the name implies, your toes should touch the bar at the top of the movement.
Decline Bench Reverse Crunches
Reverse crunches are the opposite of the orthodox crunches. While the normal crunches work the upper abs, the reverse crunches work the lower abdomen. Performing the reverse crunches on a decline bench adds resistance to the exercise.
Cable Crunches
The cable crunches are an incredibly effective upper ab exercise. The upper and middle abs are stronger as compared to the lower abs and using added resistance can help better target the muscle group.
Landmine Twist
The obliques are one of the most overlooked muscles when it comes to ab training. Obliques are the fish gill-like muscles at the side of your abs. Landmine twists are one of the best exercises to target your obliques.
Smith Machine Toes To Heaven
Toes to heaven work your lower and middle abs. Lie down on an exercise mat with your chest facing the ceiling. Place your toes on the barbell and elevate your lower back to lift the bar. Your lower back should be directly under the barbell throughout the exercise.
Russian Twists
Russian twists are an oblique killer. Place your feet flat on the floor by bending at your knees and sit with an upright torso. Grab a dumbbell, kettlebell or a weight plate with both your hands with your arms extended straight over your knees. Twist to your right side while breathing out. Return to the starting position and repeat for on the left side.
Decline Bench Crunches
Decline bench crunches add flavor to the orthodox vanilla crunches. Performing the crunches on a decline bench add resistance to the exercise and makes it harder. You can add additional resistance by holding a weight plate next to your chest while performing the decline bench crunches.
Header image courtesy of Envato Elements
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.