The Abs Workout You Need to Start Doing

by Rushfitnessgym

Having a strong and stable core helps with any sport. Your midsection generates tremendous power as you lift, pull, push and twist so you can perform your very best. But you can’t get a bulletproof core with a few planks or crunches, you need to use specific core exercises that challenge your midsection like crazy from every angle.

Your abs, obliques and transverse abdominis are built for stability and bracing — they help your body withstand twisting and bending to keep your midsection safe. But old-school exercises like situps and crunches don’t create stability or bracing. Worse, all that twisting and bending puts stress on your joints, especially as you yank your neck forward into a bad position.

With the following ab exercises, you use proper posture throughout. That way, you not only strengthen the correct muscles, but you also train yourself to maintain a safe posture even when you’re fatigued late in a workout.

This workout helps sculpt ripped abs and, over time, you’ll also build stability, increase strength and improve endurance.

Do this core workout at the end of a normal strength workout, 2 times per week so you can give your midsection enough rest between sessions.

Notice there’s a variety of equipment — from kettlebells to landmines to cables — and you’re exercising in various positions — prone, standing, kneeling and twisting. That way, you can put your core through the gauntlet of physical demands and train yourself to withstand and overcome them.

THE WORKOUT

ABS WHEEL ROLLOUT

Sets: 3; Reps: 10; Rest: 30 seconds

On both knees, grab an ab-wheel and push forward. Descend as low as you can, then pull yourself back up.Keep your arms straight and your hips extended the entire time.

LANDMINE RAINBOWS

Sets: 3; Reps: 10 alternating sides; Rest: 30 seconds

Place one end of a barbell in a landmine. Stand facing the landmine, grab the other end with your arms extended starting with the barbell end at about eye-level. Twist the barbell to one side without turning your hips or shoulders and keep your arms as straight as possible. Alternate sides. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there.

BODYSAWS

Sets: 2; Reps: 10; Rest: 30 seconds

Get into a plank position on a stability ball. While keeping your torso still, move your forearms up and down. Squeeze your shoulder blades together and don’t let your lower back sag.

HORIZONTAL WOODCHOP

Sets: 2; Reps: 8 per side; Rest: 30 seconds

Set the cable machine to chest-height. While standing in a split-stance, turn your shoulders and hips at the same time keeping your arms straight throughout. Make sure to keep the cable handle in front of your chest while turning.

Avoid keeping your feet stationary, which puts a dangerous amount of torque on your lower back. Instead, spin your feet and twist your hips so your lower spine doesn’t have to move.

SINGLE-ARM FARMERS CARRY

Sets: 2; Reps: 20 yards each arm; Rest: 30 seconds

Grab a heavy dumbbell in one hand, keep your chest up and shoulder blades squeezed and walk.

HALF-KNEELING KETTLEBELL HALOS

Sets: 2; Reps: 3 clockwise and 3 counterclockwise on each knee; Rest: 30 seconds

Get on one knee (keep your feet in line) and hold one kettlebell in both hands with the large part over your hands. Keep your lower back neutral and make big circles around your head with the kettlebell. Do all your reps one way and then switch directions. Next, switch legs.

Source: blog.myfitnesspal.com

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The Ab Workout You’ll Feel Till Next Week

by Rushfitnessgym

Yeah, yeah, abs are made in the kitchen. I hear you, and I see all the nice hashtags you included to make your point.

Here's my response: Don't take training for granted, though. If your workouts are on point, those abs will pop and make your core, and overall physique, look even more impressive.

If you need a new protocol, try this one out. But beware, you're going to feel it for a few days afterward. If you need help with any of these exercises, refer to the Bodybuilding.com exercise database for tutorials and tips.

The Ab Workout You'll Feel Till Next Week

Hanging Leg Raise

slow sets

3 sets, failure (rest 60 sec. between sets)

Decline Crunch

perform weighted

3 sets, 15 reps (rest 60 sec. between sets)

Air Bike

3 sets, 60 seconds (rest 60 sec. between sets)

Plank

3 sets, 60 seconds (rest 60 sec. between sets)

Technique Keys

Hanging Leg Raise

This isn't a traditional hanging leg raise, where you lift up and down as fast as you can. For this exercise, each rep you perform will take 10-12 seconds.

The Ab Workout You'll Feel Til Next Week

Lift your legs out and hold them for up to 5 seconds. After that, perform a 5-second negative. Once your legs are back to the starting position, lift them immediately back up and repeat the hold and negatives. If you can do 10 of these, use ankle weights or a dumbbell between your feet.

Once you reach failure, rest for 1 minute before going again. If you have back issues, do these on the floor but lift your hips up when your legs come up.

Weighted Decline Sit-Up

You can hold a barbell, dumbbell, medicine ball, or whatever other heavy object you have close at hand. Whatever you choose, hold it up at arm's length as you lie on the bench. As you sit up, keep your arms straight, like you're trying to touch the ceiling with the weight.

When you reach the top, force all of your air out. You should feel a little extra squeeze of the abs when you do this. Slowly lower yourself back down to the bench but don't lie back completely. Stop just short of your upper back touching the bench and raise back up again. Once you reach failure or 15 reps, rest for 1 minute and go again.

Air Bike

Upper, lower, obliques—you're going to feel this everywhere. Instead of counting reps here, you're going to work with the clock. Start a timer or position yourself so you can see the second hand of a clock around you. Once you start, you continue for a whole minute. Even if you can't complete the full range of motion, do whatever you can do until a minute passes. Rest for 1 minute before giving it another go.

Plank

The good news is you don't even have to move to do this one. The bad news is, it's still going to burn. Remember to keep your abs tight and force the air out of your abdomen.

Don't allow your stomach to relax! If you can hold a plank for longer than a minute, have a partner place a plate on your back for an extra challenge. Rest a minute, then do it again.

Source: Bodybuilding.com