Abs workout exercises
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The abdominal muscles are often neglected by weight lifters and bodybuilders, but building a strong set of abdominal muscles will vastly improve stability, especially when performing compound exercises such as deadlifts and barbell squats. Second to this, having a strong set of abdominal muscles will help if you suffer from lower back pain.we know what it takes to get you a six pack. Try this abs workout exercises and prepare to be amazed by how well they works.
CRUNCHES
PURPOSE OF EXERCISE: working out upper abs.
EXECUTION OF CRUNCHES
1. Lie on your back on the floor, your legs across a bench in front of you.You can put your hands behind your neck or keep them in front of you, whichever you prefer.
2. Curl your shoulders and trunk upward toward your knees, rounding your back. Don’t try to lift your entire back up off the floor, just roll forward and crunch your rib cage toward your pelvis. At the top of the movement, deliberately give an extra squeeze of the abs to achieve total contraction, then release and lower your shoulders back to the starting position.
This is not a movement you do quickly.Do each rep deliberately and under control.You can vary the angle of stress on your abdominal by raising your foot position. Instead of putting your legs across a bench, try lying on the floor and placing the soles of your feet against a wall at whatever height feels most comfortable.
TWISTING CRUNCHES
PURPOSE OF EXERCISE: For upper abs and obliques.
EXECUTION OF TWISTING CRUNCHES
1.Lie on your back on the floor, your legs across a bench in front of you.
2. You can put your hands behind your neck and curl your trunk up toward your knees, rounding your back. As you do this, twist your torso so that your right elbow comes across toward your left knee. Release and lower your
torso back to the starting position. Repeat, this time twisting in the opposite direction, bringing your left elbow toward your right knee.Continue to alternate, twisting in one direction and then the other throughout your set.
VERTICAL BENCH CRUNCHES
PURPOSE OF EXERCISE: Emphasizes lower abs.
EXECUTION OF VERTICAL BENCH CRUNCHES
1. Instead of hanging from a bar, position yourself on a vertical bench that allows you to support yourself on your elbows and forearms and bring your knees up to the level of your abdomen.
2. From this starting position, raise your knees up as far as possible toward your head, rounding your back and rolling yourself upward into a ball. At the top of the movement, hold and crunch the ab muscles together for full contraction, then lower your knees to the starting position with the knees pulled up.Again, don’t lower your legs beyond this starting point.
CABLE CRUNCHES
PURPOSE OF EXERCISE: For upper and lower abs.
EXECUTION OF CABLE CRUNCHES
1.Attach a rope to an overhead pulley. Kneel down and grasp the rope with
both hands.
2. Holding the rope in front of your forehead, bend and curl downward,
rounding your back, bringing your head to your knees and feeling the abdominal crunch together. Hold the peak contraction at the bottom, then release and come back up to the starting position.Make sure the effort involved is made with the abs. Don’t pull down with the arms.
SEATED LEG TUCKS
PURPOSE OF EXERCISE: For upper and lower abs.
EXECUTION OF SEATED LEG TUCKS
1. Sit crosswise on a bench, holding on to the sides for support. Raise your legs
slightly and bend your knees and lean backward at about a 45-degree angle.
2. Using a scissors movement , curl your upper body toward your pelvis,rounding your back,and simultaneously lift your knees up toward your head. Feel the crunch as your rib cage and pelvis squeeze together.From this position, lower your torso and knees back to the starting position.
FLAT BENCH LEG RAISES
PURPOSE OF EXERCISE: Emphasizes lower abs.
EXECUTION OF FLAT BENCH LEG RAISES
1. Lie on your back on a flat bench, your rear end just at the end of the bench, put your hands under your glutes for support, and extend your legs out straight.
2. Keeping your legs straight, raise them as high as you can, pause, then lower them until they are slightly below the level of the bench.
HANGING REVERSE CRUNCHES
PURPOSE OF EXERCISE: Emphasizes lower abs.
EXECUTION OF HANGING REVERSE CRUNCHES
This is another version of Reverse Crunches, only you do it
hanging by your hands from a bar or resting on your forearms on a
Hanging Leg Raise bench instead oflying on a bench.
1. Get into the hanging position and bring your knees up to the level of your abdomen.
2. From this starting position, raise your knees up as far as possible
toward your head, rounding your back and rolling yourself upward into a
ball. At the top of the movement, hold and crunch the ab muscles together
for full contraction, then lower your knees to the starting position
with the knees pulled up. Again, don’t lower your legs beyond this starting
point.
Make sure to perform 3 sets of each exercise. Make sure not to do the ab routine within 48 hours of each other. Twice a week is preferable.
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