Last Updated on October 13, 2022 by MarcyPro
AN EFFECTIVE AB WORKOUT THAT YOU SIMPLY MUST TRY.
We live in a very busy modern society where everyone is constantly on the go. Husband, wife, and children obligations, a hectic work schedule—it’s a wonder that people even have a little time for themselves these days to just sit down and relax, let alone work out.
Gyms can be intimidating places full of well-sculpted people with godlike physiques. For others, perhaps the nearest fitness center isn’t near at all, and requires a lot of extra driving to-and-from, on top of an already long work commute.
Whatever the case may be, one thing is always a constant: Toned and ripped abs are one of the most sought after symbols of fitness that one can aspire to possess. What a nice pair of sculpted abs indicates is that someone had the self-discipline and tenacity to follow through with a strict food intake plan. They also dedicated some time to focus on working their abs out, in order to eventually bear the fruits of their labor.
This can be a daunting task. However, being consistent with your diet and working out can get you ripped abs before you know it. We’ve assembled an ab routine that is super-efficient and can get you the results that you desire. Alternate these two sets of exercises every other day, and you can expect to see those abs gradually begin to shine through those winter layers.
Workout #1:
Ab Rollouts
Take either a roller wheel, or a barbell with a couple of light plates on it, such as 10 or 25 pounders. You’ll want to grasp the wheel handles or bar with your hands in an overhand grip. Kneel on the floor and hold the wheel or bar underneath your chest.
From this starting position, contract your abs as you roll the wheel or bar forward until your stomach almost touches the floor. When you hit this point, squeeze your back and lats and revert back to the starting position.
Perform four sets in total, for 12 to 14 reps each.
Dumbbell Deadlifts
From a standing position, grasp a pair of dumbbells in an overhand grip (kettlebells work great too). Begin the exercise by bending forward at your hips and slightly at the knees, while keeping your back arched.
When you begin to feel some tightness in your back (the weights should be about calf-level), contract your legs, glutes, and core muscles, and return to the starting position
Perform a total of four sets, for 14-16 reps each.
Weighted Russian Twists
Get a weight plate, dumbbell, kettlebell, or medicine ball, and sit down on the floor in a slightly reclined position. Raise your heels up slightly off the floor, and hold the weight in both of your hands with your arms straight out in front of your upper body.
Keep your torso about 45 degree from the floor and your back as straight as you can, and quickly rotate the weight to one side, then immediately repeat on the other side.
Repeat this exercise for a total of 15 to 20 reps per side, and perform 4 sets in all.
Forearm Planks
Planks are an incredible full body workout that can be done without a single piece of equipment. To do a forearm plank, place your forearms on the floor, shoulder with apart, and parallel to your body (your elbow will be the corner of a 90-degree angle.) Then extend your legs straight behind you, your body forms a straight line, like a plank of wood!. This is known as plank position, though there are variations to this position.
Once in the plank position, hold it for 10 to 30 seconds, don’t push yourself too hard. Finish the plank, then take a few seconds to rest and repeat. Though planks focus on your core muscles, they also workout your back muscles, hip muscles, back leg muscles, and arm muscles.
Workout #2 (alternate days):
Cable Wood Choppers
Take a metal or rope handle and attach it to a high cable station pulley (Smith machines are great for this). Make sure that your feet are shoulder-width apart and kneel down so that one foot is in front of you, and you are resting on the opposite knee.
Grasp the handle overhead and move away from the cable station enough so that you can feel some resistance on the cable. Gradually (no jerking movements) rotate your torso diagonally from high to low, while bracing your core muscles. When performed correctly, you should appear to be replicating a diagonal chopping motion.
Perform 20 reps per side for three sets.
Donkey Kickbacks and Leg Raises
Start this exercise by kneeling down on all fours, so that you’re resting on your hands and knees. From this starting position, push your stomach upwards towards your spine and contract your abs. Raise your knees approximately one inch off of the floor.
Raise one knee upwards until it reaches as close to your nose as possible, then slowly kick it backwards while squeezing your gluts and core muscles. When that same leg is extended all the way back (forming a straight line with your back), raise it back again towards your nose. Perform 15 reps for each leg, and do 4 sets each.
For leg raises, you can lay on your back with your arms and legs pointing away from your head. Keep your arms at your side and your legs close together. Lift your legs straight into the air, or as far as possible. You’ll eventually want your butt to come off the floor slightly. Then, lower your legs back to starting position, and repeat!
Crunches
You have to be very weary of your form when doing crunches to avoid any back pain in the future. Fortunately, crunches are a fairly simple work out for targeting your upper abs. Lay on you back with your knees bent and feet flat on the floor. Keep your hands on your chest, and raise yourself up using your abdominal muscles.
You don’t need to reach a 90-degree angle, simply raise yourself up until you start feeling the burn. Once complete, slowly lower back down to complete your crunch and repeat.
It is Do-able!
Remember, you don’t have to be a hardcore gym-junky or fitness freak to strengthen your core and develop 6-pack abs. You also don’t have to spend inordinate amounts of time performing numerous ab exercises to get the results you want.
Contrary to popular belief, just a few solid ab exercises, alternated between days (always take one day to rest in-between workouts), can have you shedding that belly and revealing those heavenly ab muscles beneath it.
Be sure to check out Marcy Pro to see our wide variety of fitness equipment, including a wide array of Smith cages and other workout machines, and start burning those calories today!