Defined abdominals are essential to an overall trained physique. A midsection that is neglected in strength training results in an inconsistent look, if the rest of your body is well defined. For truly strong and big abdominals, you should exercise them everyday, but vary the intensity and the number and type of abdominal exercises you do from day to day. This way you avoid overtraining, while mixing up your routine, which keeps your fitness level from plateauing. Never train your abdominals if they are still sore from a previous workout.
Heavy Bag Crunches
Grasp the top of a boxing heavy bag that is securely fastened to an overhead beam. Straddle the heavy bag and wrap your legs around it, locking your feet. Let go with your hands and slowly lower your upper body down as far as you can. Ideally, you should be upside down in a nearly vertical position. Crunch up to the heavy bag with your hands behind your head or crossed over your chest, and exhale. Slowly lower yourself back to the starting position as you inhale. Do three sets of eight to 10 repetitions. If you don't have a heavy bag or this crunch variation is too difficult for you, use a decline bench instead.
Abdominal Ball Pull-In
Place an exercise ball on the floor and squat down in front of it, placing your hands on the floor as you would for a pushup stance. Lift up one leg after the other and place your feet and lower portion of your legs on top of the exercise ball. Make a plank with your body and keep yourself balanced and stable by engaging your core. Contract your abdominals and pull your knees in toward your torso, thereby rolling the ball forward. Hold the position for one count as you exhale, then release and extend your legs again, rolling the ball backward. Inhale as you return to your starting position. Do 10 to 12 repetitions and perform two to three sets total.
Alternate Heel Touches
Lie on your back on an exercise mat and bend your legs at the knees so that they form about a 75-degree angle. Plant your feet securely on the exercise mat and space them slightly farther than shoulder-width apart. Position your arms at your sides on the mat. Crunch up and forward slightly so that your shoulders are just off the mat. Bend your torso sideways to the right, touching the heel of your right foot with your hand. Exhale as you reach for your heel. Hold the position for one count, then return to your starting position as you inhale. Repeat the movement toward the left, touching your left heel with your hand. This constitutes one repetition. Do 10 to 12 repetitions and complete two to three sets total.
Dumbbell Side Bends
Stand straight with feet slightly apart and hold a dumbbell in your right hand. Place your other hand on your hip. Let the weight hang at your side with you arm fully extended. Bend to your right slowly, moving only your torso from the waist up. Lower as far as you can as you inhale, then squeeze your obliques to pull your upper body back into a vertical position. Exhale as you come up. Repeat 10 to 12 times, then switch the weight to your left hand perform 10 repetitions bending to the left. Don't swing your body sideways but rather control your body's movement only through the contraction of your abdominal muscles.
Member Comments