Guest Post
The 3 Most Important Ab Exercises To Master
By Kate Vidulich
If you pick up any workout guide that promises to deliver six pack abs, you would probably find completely different approaches to ab training. (Except of course if you follow Shawna K and I – our smart, sexy minds think alike…)
Some old school workouts will have you do upwards of a billion crunches everyday while following a ridiculous starvation diet… while others have you planking around until you turn blue in the face.
What’s up with that? 😉
You know, despite the dangers and risk of injury to your lower back, the crunch is still the most popular ab exercise for one reason: anyone can do it.
But that doesn’t mean it’s the most effective ab exercise.
Seriously, would you rather be doing the same exercises as an out-of-shape housewife or the ab workout of a sexy Olympic gymnast?
Exactly.
Although most gymnasts have probably never bothered with crunches, they’ve been doing variations of the #1 exercise below for decades.
If you want to NEW twist to your workouts to break the boredom or a plateau, you’ll love this circuit below. Follow along and you’ll soon understand why the peeps with the best abs in the gym always seem to be the only ones doing these exercises…
1. Hanging Knee Raises
Consider this movement the “gold standard” for all ab exercises, just as the pull up is for your back.
It works like this:
- Grab a chinup bar with an overhand grip, your hands slightly wider than shoulder width.
- Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Imagine scooping your hips up and forward.
- Pause for a second when the fronts of your thighs reach your chest, then lower your legs and repeat. Avoid leaning backwards.
Sound hard? That’s because it is.
Proper execution requires strength, endurance, and flexibility (of your abs, back, and hips), and a strong grip. Which is why few folks can do even one with perfect form.
But don’t feel discouraged.
You can start with this strength building exercise instead.
Lying Leg Raises:
- Lie on your back and raise your legs over your hips, with your knees slightly bent.
- Press the small of your back into the floor to eliminate the arch in your lower back. Keep your back in this position as you take 3-5 seconds to lower your legs.
- Upon reaching the lowest point at which you can still keep your back flat, bring your legs to your chest. Try to lower your legs more with each repetition. Aim for 10-12 reps for 3 sets.
2. Ab Wheel Rollouts
The ab wheel is the best “infomercial looking” gadget you can find. It’s cheap and small, but potentially dangerous if you have no idea what you’re doing!
It’s really important you get the technique right to maximize the benefit of this exercise. Often times I hear stories of injured backs, busted shoulders and “not feeling anything in their abs” at all.
Well duh… That’s because you were doing it wrong!
Here’s how to dominate the ab wheel:
- Start by kneeling, with your knees and feet together on the floor. Make sure your back is completely straight. Hold the wheel beneath your shoulders
- Squeeze your glutes, quads tightly and tuck your pelvis. Keep your elbows locked
- Roll the wheel forwards slowly until you feel a strain in your abs, and then use your abdominals to pull yourself back to starting position.
- Repeat for the prescribed number of repetitions
- Don’t arch your back, and keep all your muscles tensed to control the movement
- Start with a short range or motion if you’re new to this.
Warning: If you have any back problems, I strongly advise you DO NOT try this exercise. Check with your doc, but I say this move is a no-go.
You can do inchworms or walkout instead. These two exercises are great substitutions if you don’t have an Ab Wheel!
3. Side Planks
If you’re a beginner, you need to master the plank, side plank, and bird dog exercises. They are the 3 best ab moves if you are just starting out.
Planks and side planks variations are awesome for core strength, improving joint issues, and helping people overcome lower-back pain.
The side plank especially is a low-risk, high-benefit exercise – and you should be doing it!
Here’s how:
- Lie on your left side and your right leg on top of your left
- Position yourself so your weight rests on your left forearm and the edge of your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor
- Lift your hips until your body is in a straight line from neck to ankles
- Now squeeze your glutes and abs as hard as you can
- Put your right arm up in air and hold this position for prescribed time. You should be able to hold at least 30s.
Now for the BEST part… Ab Accelerator circuit time!
Perform the following exercises in a circuit. For example, do exercise A then B then C with no rest, then break for 30-45s. Repeat for a total of 3 rounds.
A) Hanging Knee Raises x 10-12 reps
– No rest
B) Ab Wheel Rollouts x 10 reps
– No rest
C) Side Plank x 30s each side
– Rest for 30 seconds at the end of the circuit
Give this a shot and let me know how it goes for you.
You can get more Ab Accelerators here <= Plug into your program
But hang on, what is the Ab Accelerators System?
When you combine the BEST ab exercises in a circuit, with brief yet strategic rest periods, you’ll not only get a stronger core but you’ll burn a ton of calories (AND have fun while doing it).
The Ab Accelerator program is a fat loss AND ab development program that delivers FAST results. And using the proven Ab Accelerators System, you can burn off as much as 15 pounds before the Fourth of July holiday!
Can you imagine showing up at your Summer BBQ party 15 pounds lighter?
Sexy results, right?!
Get Ab Accelerators System + 3 FREE BONUSES<= VIP Invitation
You have the most aggressive plan to get visibly, defined abs for THIS Summer…
Let’s go!