Getting a flat stomach or that much desired six pack, you really have to work hard for it. Have you heard of the saying “Abs are made in the kitchen” ? Because this is true. Everybody has a six pack already, it’s just that you can’t see it. They’re hidden under layers of fat. So it’s going to take a mixture of hard workouts and the right diet to get that midsection you’re after. We’ll go through ab exercises that really work here today.
Doing the right exercises means you can develop great abdominal muscles without having to do hundreds of crunches a day. There are a lot more effective ways to build muscle and do it quickly. Then all you have to do is burn the fat so they pop. We’ll talk about that towards the end of this page.
Here are my top ab exercises that will get you ready for the beach…
1. Rocky Situps
These are great as they hit your upper abs and obliques very effectively.
The oblique work comes in when you twist your torso from side to side which engages these muscles. The most effective way of performing this exercise is to only crunch/situp to a 45 degree angle and the twist. This keeps your abs engaged the whole time, thus putting your abs under tension for a longer period of time.
2. Leg Raises
A fantastic exercise that hits the often neglected lower abs.
This exercise can be performed either on the floor on your back on the machine in the gym with a bench or even an angled bench or on the pullup bar. The easiest version is on the floor but they all hit your lower abs very well. It’s very important to focus on crunching your abs during the move as it is easy to let the momentum from the swing to do a lot of the work, especially when lowering your legs.
3. The Plank/Planche
This exercise is excellent for all round core engagement.
Your upper abs, lower abs, obliques, transverse abdominals and your lower back all get a good workout with this move. also, with so many different variations you can make this move as difficult as you like.
However, if you suffer from high blood pressure, this move should be avoided. This exercise increases your blood pressure from the strain being placed on the entire body is being put under. You should check with your doctor if you suffer with high blood pressure to see which exercises are safe for you to perform. It will be fine if you have a normal blood pressure rating, but definitely check with a doctor is your blood pressure is high or low.
If you have any medical issues, you should see a doctor before you do any form of exercise.
4. Squat Thrusts
A great exercise for not only your abs, especially your lower abs, but also your hip flexors.
This is an exercise you can use in a HIIT (High Intensity Interval Training) session because it will really work the heart and lungs whilst revving up your metabolism.
To really hit your abs with this move you need to keep your butt down low and get your legs up to your hands as far as you can. Go for speed with this but still keep strict form. This is most important.
5. Bicycle Crunches
Something that’s a little better than your standard crunch.
This will really get those upper abs and obliques really working. This will also work your lower abs depending on how much you use your legs during the move. It’s easy to get sloppy and let the legs get off easy but make sure that doesn’t happen… We want great looking abs!
To make this exercise effective, you should perform them at a steady pace getting your knee as high as you can so you can touch the outside of the knee with the opposite elbow. If you do this too fast or too slow, you will not get the maximum effect form this exercise because the form will not be correct. Try and get the cadence down so you are going 2 crunches in a second.
There you have it dudes and dudettes, 5 great ab exercises that’ll get you ready for the beach or just to get that stomach you want. Try experimenting with these as you can instantly make the exercises tougher by adding weights which can easily be done to the to crunching moves by holding a weight plate to your chest.
Remember, if you really want that six pack or toned midsection you must also focus on your diet and nutrition. This is key to getting cover model abs.
Abs are not 10% made in the gym and 90% with diet. They are making sure you are 100% dedicated on both.
You cannot focus on one and neglect the other.
Filed under: Upper Body Exercises
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