Have you been hitting the gym over and over again doing crunches without seeing results? Well that’s because crunches are not very effective at showing ab muscles by themselves. To get abs you need a variety of ab workouts to hit the different muscles in the abdomen. A variety of ab workouts with a good lean diet is the best way to make those abs pop out.
Let me teach you 5 different ab workouts that will vastly improve your core abdominal strength. They will help push your abs to their limit. Another bonus from doing these will reduce back pain/injury and flexibility.
Start by getting in the traditional plank by placing forearms on the ground while keeping your entire body straight. Slow move your right knee towards your right elbow and back to the original position. Then repeat the same with your left knee and left elbow to create one rep. Perform 10-15 reps of this exercise per set.
This exercise hits your entire core by working both the front and back abdominal areas at the same time.
#2 Cable Rotation
Start off by standing and holding a cable with both hands in front of you around chest height. Keep your arms fully extended and straight and abs tight while rotating to the right then back to center and then from left to center to equal one rep. Complete this workout for 10-15 reps per set.
This workout is very effective at targeting the oblique muscles.
#3 Bicycle Crunch
Lie down on your back and put your hands behind your head with your legs raised and bent like you are riding a bike. Bring your left knee to your chest while turning your body where your right elbow touches your left knee. Alternate to the other side which will create 1 repetition. Do this for 30-60 seconds.
This is one of the best ab workouts as it contains a mixture of the regular crunch along with side to side motions to workout the obliques while also hitting the lower abs.
#4 Cross Crunch
Start this exercise out by lying on your back with your arms and legs forming an X. While keeping your legs and arms straight raise your left leg and try to touch your toe with your right hand then alternate to complete 1 rep. Do this exercise 10-15 reps per set.
This exercise works the lower abs along with rectus abdominis muscles which are great for that V cut.
To do this workout you will need a swiss ball which is basically one of those big bouncy workout balls. Start off by kneeling down on a mat with your hands placed on the top of the ball. Now roll out while keeping your back straight and abs tight. Roll out as far as possible then back to the starting point. Each rollout and return counts as 1 repetition. Complete 10-15 reps per set.
This workout targets the rectus abdominis and is similar to the ab wheel but with less back strain. You can also roll out at an angle to the left or right to include the oblique’s in this workout.
If you incorporate these 5 ab workouts into your routine then you will see and feel the difference in your core strength very soon. If you are also dieting properly then you will be able to see how cut your abs are and even get that V cut which many people find to be sexy.
Always remember that quality is better than quantity and by that I mean don’t neglect having optimal form for each rep as bad form can easily cause back injury which will hamper your progress.