Strong and shapely abs are the goal for many exercisers. While crunches, sit-ups and planks are the traditional way many train their abdominal muscles, there are a number of more advanced exercises you can perform to strengthen your ab muscles. These hardcore exercises provide a much greater challenge than most regular ab exercises and should only be attempted if you have strong abs already.
Waiter's Walk
The waiter's walk will challenge your abs in a very unusual way: Grasp a single heavy dumbbell and press it overhead to arm's length. Keeping your arm aloft and your abs tight, walk a set distance or for a predetermined time, for example 20 yards or 45 seconds. Swap arms and perform the exercise for a second set. This exercise can be made more challenging by walking a zigzag pattern or using a barbell, which will increase the stability demands of this exercise.
Hanging Knees to Elbows
Hanging knees to elbows is a gymnastic exercise that combines abdominal and hip flexor strength into one advanced hardcore exercise. Hang full stretch from a sturdy overhead bar using a shoulder-width overhand grip. Bend your knees and hips and lean back. Continue lifting your legs until your knees touch your elbows. Slowly lower your legs back to the starting position and then repeat. You can make this exercise more demanding by lifting your feet to your hands or by wearing ankle weights.
Barbell Roll-Outs
This exercise can also be performed using an ab wheel. Place a barbell loaded with a small diameter plate on each end on the floor. Kneel and grasp the bar with a shoulder-width overhand grip. Keeping your arms straight, roll the barbell away from you and extend your shoulders and hips. Push the bar as far away from you as possible without extending your lower back and lower your chest toward the floor. Once you have extended as far as possible, use your abdominals to lift your body and pull the bar back to your legs. Immediately perform another repetition. If you feel any pain in your lower back, reduce the distance that you are rolling the bar away from you. For a greater challenge, this exercise can be performed from a standing position.
Medicine Ball V Sits
Medicine ball V sits work your entire midsection as well as your hip flexor muscles. Lie on your back with your arms and legs extended and a medicine ball clasped in your hands. Pike your body at the hips and lift your upper body and lower body simultaneously and touch your feet with the medicine ball---your body should resemble a V shape when viewed from the side. Return to the starting position and repeat. This exercise can be made easier by lifting one leg at a time or more challenging by increasing the weight of the medicine ball.
References
- "Ultimate Warrior Workouts -- Training for Warriors: Fitness Secrets of the Martial Arts"; Martin Rooney; 2010
- "Strength Ball Training 2nd Edition"; Lorne Goldenberg and Peter Twist; 2006
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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