Abdominal workouts are not just about doing sit-ups and other similar exercises that trains your outer abs. Your abdominal muscles are part of the lumbo-pelvic-hip complex (LPHC), which consists of your back and spinal muscles, hips and parts of your upper thigh. These muscles work together to generate strength and stability and protect your spine and organs when you move, such as when you lift heavy luggage or pitch a baseball. If you want to get strong and defined abs, train multiple body parts at once rather than isolating individual muscle groups. You will expend more calories, save time and have more fun and variety in your workouts.
Stationary Chop
Step 1
Set a sturdy wall hook on a wall about one or two feet above your head. Hook the middle part of a resistance band over it. Stand with your right side of your body facing the hook. Point your feet forward, and stand about hip-distance apart.
Step 2
Grab the handles and move away from the hook until you feel a slight tension in the band. Hold the handles over your right shoulder.
Step 3
Pull the band across your body from your right shoulder, across your heart, and down to your left hip. Hold the end position for one second, and slowly reverse the movement to starting position. Do eight to 10 repetitions for three sets on each side. Do not move or rotate your body during this exercise.
Basic Clubbell Swing With Hold
Step 1
Hold a 10-pound clubbell in your left hand by your side, and stand with your legs hip-width apart.
Step 2
Bend your hips and knees slightly, and swing the clubbell forward until your arm and clubbell are parallel to the ground. Hold the position for two seconds. Tighten your buttocks and take one deep breath as you hold.
Step 3
Swing the clubbell down to your side, and repeat the exercise eight to 10 more reps for three to four sets on each hand.
Overhead Sit-Ups
Step 1
Lie your mid- and lower back and buttocks on a stability ball. Place your legs and feet hip-width apart. Place your arms above your head. Keep your head off the ball.
Step 2
Exhale and lift your shoulder blades off the ball. Flex your trunk and keep your arms extended above your head.
Step 3
Lower your body back to starting position, and repeat the movement for 10 to 12 reps for three sets.
Tips and Warnings
- Train for stability before working on your outer ab muscles, which move the body. This improves strength and stability when you do sit-ups and other movement-based exercises, and reduces the risk of injury to your spine.
- Consult your doctor before beginning any new exercise regimen. If you have weak stability in your joints and muscles, you can easily damage your connectives tissues and muscles if you do any exercise incorrectly. Work with a qualified fitness professional to see what types of exercises and strategies work for you.
Things You'll Need
- Resistance bands
- 10-pound clubbell
- Stability ball
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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