If you’re still doing hundreds of crunches in the hopes of getting a six pack, then we’ve got some bad news for you: They won’t do the trick. To the contrary they’re more likely to cause a lower-back injury. But the good news is there are a couple of exercises that WILL work magic on your abs helping you sculpt a beautiful six pack.
Remember that to build great abs, you need to focus on the right diet, as well as these exercises.
Incorporate sets of these exercises into your workouts and your abs will thank you!
Lie flat on your tummy. Now lift up. You want to support your weight on your toes and your forearms. Make sure your arms are bent under you, so that your elbows are directly under your shoulders. Hold the position for as long as possible (don’t forget to breathe!).
This one activates (and challenges) your whole core, since it includes your lower back as well as your abs. The beauty of the plank is that you can make it increasingly difficult by lifting an arm and/or a leg.
2. Spider Crawls
You start this exercise by lying on your tummy. Lift yourself so your weight is supported on your hands and toes, and your elbows are bent at 90 degrees. This is your start position. Raise your left foot off the ground. Rotate at the hip to lift your left knee a little and then bring your left knee towards your left elbow. Aim to get that knee as close to your left shoulder as possible. Return to the starting position. Repeat on the other leg.
This one works all of the abs in all the ways the abs work.
3. Ab roller
You hold an ab roller (or dumbell) in front of you while kneeling on the floor. Breathe in and roll forward as far as you can go. Your goal is to straighten up (but don’t let your body touch the floor). Breathe out and, keeping the abs engaged, return to your start position. Repeat.
This one isn’t for you if you have a bad back. But otherwise, it’s an excellent workout for your abs!
4. Cable rotation
You’ll need to use a cable machine for this one. Stand with both hands clasping the cable, held out in front of you, just below shoulder height. Keep your arms straight. Breathe in and out, and engage your core. Now rotate your torso to the right; then slowly back to the center and then to the left, and back to centre. Repeat.
This one is particularly good for the obliques.
5. Cross-body crunch
Lie on your back with your knees bent and your feet flat on the floor, and in line with your hips. Place your hands under the back of your head. Exhale and engage your abs. Curl up, aiming to bring your left shoulder and right knee together (your left elbow touches the right knee). Breathe in to return to the starting position (remember to keep your abs engaged). Repeat, using the other elbow/knee.
This one engages just about all of the ab muscles. But it won’t destroy your lower back. Just remember not to take the tension into your arms while doing this exercise, so you end up pulling on your head with your hands.
If these exercises are already part of your repertoire and you think you could teach others a thing or two about building amazing abs, maybe you should become a personal trainer. Check out the Comprehensive Personal Training Certification at Trifocus Fitness Academy India.
In 2016 you witnessed the biggest Jerai Cage ever with the biggest bodybuilding and fitness competitiosn! It’s time to welcome 2017 with a BANG coming 6 – 8 January 2017 at Bodypower! A brand new Jerai Cage with the finalists of the 2016 Jerai State Tour. 2017, here we come!