What are the things that should make moves for rock-hard stomach? Some of our choices will surprise you. they do the right thing, and they will let you know why they are on the list.
Let us clean from the beginning: We are not here to sell the single best abdominal exercise ever. Many organizations and authors have tried and the profusion of winners out there, it can be confusing especially because the studies that support them always limited in one way or another. There are some years it was the crisis of the bicycle. Then there was the traditional crisis. Then there was the pike, starting the newsletter. We could continue.
Instead, we have prepared a list of high-level options in a particular order, with an explanation of what each and great research behind them, when available. During the construction of this list, we considered responsible exercise of body weight, EMG studies the anti-rotation movements, and much more than any abdominal exercise was left. That said, it's time to meet the cream of the cream base!
HANGING leg elevation or lift KNEE
Why was the list: There are many reasons to love the increased variations in the leg, but it is its scalability. You can start making bent knee raises the Roman chair or ab belts focus on the lower core work right leg raises, and then move on to a suspension bar. At present you can open up to stick-straight leg raises will force your entire basis for days.
This does not mean the only way forward, however. You can also increase the degree of difficulty by holding a medicine ball between your knees or ankles, allowing you to train in a range of lower repetitions. Whatever the variation, get your legs as high as possible on each repetition without use momentum to swing up.
In your workout: Do this first or second movement in your routine for 3 sets of 10-15 repetitions. If a medicine ball is used, try a dropset simply ignoring the medicine ball when failure is pressed.
CRUNCH MACHINE
Why the list was: In our view, abdominal exercises with extra force do not receive enough love! They stimulate the growth of the fibers faster than almost anything contraction, and that can really build the "bricks" of his six pack. By adjusting the load, you can also form a failure in almost every representative of the desired destination. A loaded spindle machine also works well when done dropsets.
In your workout: This works great as a leading ab exercises into your routine. Use a hard target weight for a small representative. Of course, this also works with lighter than wear on the final weight. In both cases, do 3-4 sets of 10-15 repetitions.
PALLOF cable PRESS
Why was the list: This popular movement shape your abdominal muscles to do what they are supposed to do: to stabilize its skeleton. Pallof presses are used as an anti-rotation movement, namely, the body is actively fighting along the rotation. The use of such exercises can be increased core stability in various planes of motion and reduce the risk of injury.
There are several ways you can do this movement, even including a press Pallof rotation, but most begin in a stack with a D-handle cable just below shoulder height. Take the handle with both hands, take steps 4-5 pulley and turn so that its side faces the stack of plates. Without turning on hips, press the D-handle directly, and back to the center; at the same time, it will fight against rotation to the pulley. Be sure to keep a neutral spine and keep your shoulders down throughout the movement pressure.
In your workout: No need to go heavier here; all that will do is jeopardize the quality of movement. Make them after more ab game of the day, and use a weight that allows you to manage 3 sets of 10-15 reps on each side.
KNEES WIRE CRUNCH
Why the list: The main strengths of this variation crisis is its versatility can do so at any battery and the cable channel that allows you to use all the training resistance levels of a target rep range. Yet many people realize that they are wrong.
First, it is easy to sit while this movement is leaving her hip flexors are doing much of the work. Second, if the flat back is maintained, it limits the extent to which you can hit the upper abs should back round! Finally, hands should remain in the same position relative to the side of his head for the duration of the set. They move away from the cam and pulling them again next to your head brings a lot of shoulder and upper body movement.
KNEE WIRE CRUNCH
In your workout: This is another good first or second exercise can be done for a number of low to moderate repetitions. Do 3 sets of 10-15 repetitions. To make a dropset, just change the pin when muscle failure happens.
CRUNCH BENCH WITH MEDICINE BALL 5 DISCLAIMS
Why list: Increased abdominal receiver bench the challenge of increasing the range of motion in the standard crunches, and you can dial up or down the degree of difficulty by adjusting the seat angle. Adding a medicine ball or weight plate against your chest adds an extra level of resistance customizable. This also allows you to manipulate you want to fail: low, medium or high reps.
But you can still go wrong. Because their feet are hooked, it is very easy to get through her thighs. Neither does go all the way to rest on the bench between representatives; stay well out of it. If they do not feel a nasty sunburn, drop all the weight, put your hands on her belly, and really focus on decreasing at a slower pace. You can also enter a transverse movement of the body, bending his elbow on the thigh of the opposite side, to more oblique participation.
In your workout: Put it in your routine after creating a certain fatigue of a difficult first year. Do 3 sets of 10-15 repetitions. If you find 15 repetitions too easy, simply increase the camber, or use a heavy ball or plate.
SQUAT
Why was the list: Yes, a leg exercise made the list of top 10 abs. Anyone who has pushed their potential in the squat knows exactly why! Of course, variations working stocky legs and lower back, but also flatten your abs. Squats both front and rear abdominal muscle strength and spinal erectors to work overtime to maintain an upright neutral position. If both are not shot at high rates, which bends under the weight or decreased in a fraction of a second.
Oh, and forget what you've heard about standing on a BOSU ball to increase the work of its stabilizers. Research has shown that if you go simply instructed their squats on the floor, get all the encouragement ab want.
In your workout: Apply regularly both back and crouched in front of his program. To prevent it from becoming routine, you can flip through them in waves of four weeks or every two weeks between the back and front. The best thing is to concentrate your abdominal training on the day after his intense training days for the week. The last thing you want is the residual pain that forced him to reduce the weight on the bar.
DOWN TWIST Russian medicine ball
Why was the list: The most difficult version of Russian twist works the obliques while demanding the upper abdominals to contract isometric. To recruit the obliques, you must either lateral flexion bending twist your trunk rotation or sucking in your belly side. Making his twists trunk function works rotation-muscular, so really focus on the contraction. Try to get a bit of crisis each side after rotation to up the ante.
His biggest danger here is to let your arms waves through your body and out of line with the torso. Turn the waist, not your shoulders. Also, avoid shooting through your hip flexors thighs on the decline bench here too.
The upper abs contracting maintain body position while the rotation involves oblique.
In your workout: Do this exercise halfway through your routine for 3 sets of 15 repetitions on each side. Increase the degree of difficulty by increasing the angle of the bench or by using a heavier ball.
AB-WHEEL DEPLOYMENT
Why was the list: these ads reduces the right thing! Some EMG data suggests that the use of an ab wheel can beat hanging leg raises, sit-ups, crunches and reverse the upper muscle activator. This move builds on the concept of anti-extension perfectly; while deploying his trunk actively pull eccentric movement maintain neutral spine without collapsing under the weight of the body and gravity. Watch rear does not risk allowing the extension lean on the bottom, well!
In your workout: Build up to 3 sets of 8-12 repetitions, roll all around. If you can not do all the prescribed representatives, reduce the distance, then work slowly to extend for a few weeks. Once you feel confident from the knees, the next level of difficulty varies fingers.
PIKE 9 EXERCISE BALL
Why was the list: It is that the ball is good for more than just sit and wait for your partner to finish together! A state research team from California, Sacramento has shown that the movement of pike is one of the most effective total workouts.3 ab-Topped EMG list for upper abs, lower abs and obliques. This movement can be heavyweight who has been absent from his daily routine. Although not exactly the same, spruce may also be performed using a TRX system with expected similar results.
PIKE EXERCISE BALL
In your workout: From what it will largely of muscle mass in the abdomen, pica can be used to get your routine or begin as a very brutal way to end. Shoot for 2-3 sets of 8-12 repetitions. If you can not complete the repetitions with good form, start with the knee-ups ball exercises.
10 BOARD
Why the list: The plank is an isometric who really focuses on the core. According to audited EMG sources, this movement is an intermediate level enhancer both the rectus abdominis and obliques.3 There is also a large transverse movement of the abdomen, but the muscle is deep, so it can not be measured by EMG.
We put it on the list because of how easy it is to manipulate the degree of difficulty. If a periodic table is too easy for you, lift an arm or a leg or an arm and a leg. Put your feet in a TRX and give it a whirl. Still too easy? Take your feet and put your forearm. Each of these advances led to greater stimulation of the training the abs.
In your workout: You can do ab last in the day, but can also be done at home almost anytime you want. Since this is an isometric session time of movement instead of repetitions. Do 3-5 sets of 30-90 seconds in any change is more difficult for you to get an agitation.