Best Abs workout
Athletes of all sports—from baseball to football to hockey—base their physical training on improving the strength of their core using compound movements. That’s great for pro athletes, but what about guys who just want to get ripped abs?
First off, let’s acknowledge a hard truth: Not all six-packs are created equal. Some guys need to work their belly to exhaustion before they can carve out abs, while other dudes seem to get theirs to pop without a single situp.
Let’s know about the best Abs workout to get ripped abs
1. Ab Wheel Rollout
Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.
2. Arms-High Partial Situp
Lie on your back, knees bent at 90 degrees, and raise your arms straight overhead, keeping them pointing up throughout the exercise. Sit up halfway, then steadily return to the floor. That’s one rep.
3. Barbell Rollout
Load the barbell with 10-pound plates and kneel on the floor behind it. Your shoulders should be over the bar. Brace your abs and roll the bar forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.
4. Barbell Russian Twist
Grasp the barbell near the very end again—this time with both hands. Stand with feet at shoulder width. Swing the bar to your left, pivoting your feet as needed, then swing to your right
5.Leg Raise Combo
Suspend yourself over the parallel bars at a dip station. Bend your knees slightly and raise your legs in front of you until they’re parallel to the floor.
7. Flutter Kick
Lie on your back with legs straight and arms extend out at your sides. Lift your heels about 6 inches off the floor and rapidly kick your feet up and down in a quick, scissor-like motion
9. Horizontal Cable Woodchop
Set an adjustable cable pulley to shoulder level (or attach a band to a sturdy object) and grasp the handle with both hands. Stand with feet shoulder width apart, perpendicular to the anchor point, and arms extended, far enough away from the machine so there’s tension on the cable. Twist away from the machine as if you were chopping into a tree. Keep your feet stationary.
10. Leg Raise
Lie on the floor and hold onto a bench or the legs of a heavy chair for support. Keep your legs straight and raise them up until they’re vertical. Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.
This routine is composed of seven abdominal exercises carefully chosen to work both the upper and lower abs. Hit it hard three times a week, along with a healthy diet, some lifting, and the right amount of cardio, and you’ll see your abs soon enough.
Beginners are better off just performing three exercises out of the seven for just two sets each of as many reps as possible, with a minute of rest in between sets. From there on, build up endurance by adding exercises and sets and cutting back on rest periods.
A great goal is to be able at the end of 12 weeks to do the seven exercises in a big circuit all at once, rest a minute or two, and repeat it two more times.
As you build up to that, feel free to break up the routine in different ways. For instance, I like to perform supersets like this:
Repeat 3 times:
Exercise 1 and 2, rest 30 sec.
Exercise 3 and 4, rest 30 sec.
Exercise 5 and 6, rest 30 sec.
Exercise 7, rest 60 sec.
For each of those sets, perform each set to momentary muscle failure, or until you can’t easily do another rep.
You will note that no direct oblique work is present. The reason for that is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough stimulation from exercises like squats, deadlifts, and other full-body weight training.
How To Make This Ab Routine Easier Or Harder
If you cannot do an exercise, due to lower-back injuries for instance, feel free to substitute it for an exercise that does not bother your back.
If, on the other hand, you have a healthy lower back and would like to add extra mass to your abs, I would just do the routine three times a week and use some resistance in the exercises, such as holding a small plate or dumbbell.Pages: