How to get perfect abs – exercises
So following on from my first blog on training the abs, I have put this together to give you some ideas on exercises to perform.
I am not saying these are the best and will guarantee “slabs” but they cover all the points made in my original post.
Between them these exercises cover every function of the abs such as spinal stability, spinal flexion and rotation.
They can all be easily progressed by simply adding weight.
Barbell Roll Outs
Keep tension in the abs and glutes throughout the movement.
Do not let the hips sink in the extended position
PROGRESSION – Add more weight to the bar
Knees and elbows unlocked
Aim for as much rotation as possible, with it all instigated from the abs. Imagine drawing a big arc in front of you with the hands.
PROGRESSION – Increase weight
Incline bench leg raises
Keep tension in the abs by not letting them drop below parallel. Keep legs straight and raise feet up above the head. Tuck the hips up and over contracting the abs
PROGRESSION – Swiss ball between feet/Weights between feet. Raise incline of the bench
Keeping a neutral head/neck placing and position your hands above your head where comfortable.
Without any movement from the shoulders or arms, contract the abs and perform the crunch until you find a full contraction.
Slowly come up into a fully extended position before repeating.
PROGRESSION – Heavier weight
Final tip – Remember form is key to all of this. Make sure it is the abs doing the work at all time with as little momentum as possible. Squeeze and stretch the muscle, like any other movement.