Rock Hard Ab Exercises
Posted on Mar 06, 2010 under General, weight loss, Weight Training | No CommentOne area of your body that is totally critical to not only your fitness goals, but your everyday life is your core. It is your center, where your energy comes from and a place where very essential, yet often neglected muscles are located.
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Three Things you might not know about your core:
Your midsection contains muscles that stabilize each one of your movements and are the first muscle to contract. Since your energy originates from your core outward, a feeble core will directly have an effect on the quantity of energy you have for all your other training. Think about that next time you hit that plateau in your other workouts.Want six pack abs? If you’re like the average American, you most likely spend the majority of your day slouched over a keyboard. This posture is counter productive for you abs. Constructing a well-built midsection will help avoid this type of slouching and keep you upright.
While most muscles propel or push outwards, the core muscles essentially oppose movement. The reason for this is to stop any unforgiving movement of the spine which houses nerves which control your whole body.
Here are 3 different routines where you can decide the one that fits you best.
Perfect Posture: The collection of exercises really works to help you sustain correct posture which help in all aspects of your training. Translation, greater muscle gains.
· Side Bridge (15-45 seconds each side)
· Plank to Diagonal Arm Lift (4-12 Reps)
Do this group of exercises before your regular workout.
Back Pain, No Problem: If you’ve had any previous back pain or injuries, then this group of exercises is for you. These exercises will enhance your muscle fortitude to help lighten stress on your back and balance your weight more evenly to other parts of your body during demanding movements.
· Glute-Bridge March (6-12 Reps)
· Plank with Diagonal Arm Lift (4-12 Reps)
· Cable Chop (6-10 Reps)
· Side Bridge (15-45 seconds each side)
Perform this routine as a circuit 1 or 2 times, 2-3 times a week at the end of your workout.
Top of your game: If your midsection begins to get tired or give out, then your game will be next to go. The group of exercises will improve your strength and speed in any competitive or non-competitive sport.
· Plank with Diagonal Arm Lift (4-12 Reps)
· Glute-Bridge March (6-12 Reps)
· Swiss Ball Knee Tuck (6-12 Reps)
· Cable Chop (6-10 Reps)
· Side Bridge (15-45 seconds each side)
· Squat to Row (6-12 Reps)
Perform this as a circuit with 60 seconds rest for two sets, 2-3 times after your workout.
Click here for more on the best Core Strength Exercises
The Exercises:
Side Bridge: Lie down on your side sustaining you weight with your forearm level on the ground. Maintain your core tight and your body in a straight line from your ankles to your shoulders. Maintain this posture 15-45 seconds and replicate on the opposite side.
Plank with Arm at 2 o’clock: While in a tailored push up position with both forearms on the floor and your feet about shoulder width apart, lift your right hand parallel to the ground pointing at 2 o’clock. Maintain for about 2 seconds and then revisit your forearm to the ground. Duplicate with left arm pointing at about 10 o’clock.
Alternating Leg Lowering: Whilst lying on your back with right and left legs 90 degrees from the floor, lower one leg to about 3 inches from the floor, then go back to starting place. Replicate with opposite leg finishing the repetition.
Stability Ball Knee Tuck: Start in the push up position with your ankles resting on a stability ball approximately shoulder width distance. Keeping your core tight, move your knees towards your chest until you’re on your toes. Next slowly revisit to the starting position.
Cable Chop: At a elevated pulley position, grasp either a rope or handle with both hands. This is the opening position. Then gradually keeping your arms straight, rotate your body finishing with your hands downward and away from your body. Return gradually to the beginning position. Repeat on other side.
Lying High Knee March: Lie down on your back with your feet on the ground and your knees bent at about 90 degrees and your butt off the ground. Move one knee towards your chest keeping your body contracted and straight. Drop back to beginning position and repeat with the opposite leg.
Cable One Leg Squat to Row: With a pulley at the middle position, grab a handle with your right hand facing left. With a slight bend in your left leg, straighten your right leg behind you so it’s roughly a foot off the floor. From this point, pull the handle towards your body bringing your knee up towards your chest. Do 10-12 reps for each leg to finish a set.
Click here for more on the best Core Strength Exercises
Another great health, fitness and nutrition resource is Truth About Six Pack Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:
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