Archive for the ‘Six Pack Abs’ Category

The Best Ab Exercises

Get ready for the best ab exercises put together into the best abs workout circuits by Certified Turbulence Trainer, Mike Whitfield.

I just got done with an intense 6-pack ab workout.  I warmed up on the bike, did 45 minutes of steady-state cardio and then did 12 sets of 25 sit-ups.  I’m going to be shredded in just a few weeks and it will be 100% certified Awesomeness.

If you know me, you know better than to believe that.  Cardio and sit-ups are so 1992.  What made me pick that year?  I don’t know, it just sounded cool in a sentence.

What are the Best Ab Exercises?

What are the best ab exercises? Well, they don’t have anything to do with crunches or sit-ups.  Crunches and sit-ups are like using a toothbrush to clean a 10,000 square foot floor; and the floor is carpet.  It just doesn’t do any good and you’re wasting your time.

To get lean, sexy 6-pack abs, you need to do ab exercises that are 100% certified awesomeness.  I’m going to tell you about some of them.  And yes, they are certified.  I took the trouble of creating a certificate in Microsoft Word.  But first…

Your nutrition must be in check.  Performing ab exercises to sculpt your midsection without a nutrition plan is like being in a club and spotting a potential hot date, then proceeding to talk to him/her without a pick-up line in mind.  Where’s the plan?  You gotta’ say something cool like, “Do you believe in love at first sight?… or should I walk by again?”.

Don’t use that one.  It doesn’t work.  I don’t care what nutrition program you use, but in order to see your 6-pack abs, you will need to shed the fat that is covering them.  So, you got that?  Nutrition is your foundation, then the ab exercises.  Now, moving onto the…

Ab Exercises That Do Work

Ab Exercise #1 that is 100% certified Awesomeness is the plank.  The plank improves core endurance and is a lot better than crunches or sit-ups.  It also doesn’t wreak havoc on your lower back. You want a strong core? – keep working the plank until you can do it for 2 minutes.  Aim to ultimately do the side plank for 1-1/2 minutes on each side.  Now I don’t mean to brag, but … ha-ha just kidding.  Bragging rocks. I once did a plank for 3-1/2 minutes. That was about a year ago. I say this not to impress you, but to impress upon you what is achievable without crunches or sit-ups.

You can do a variety of planks including:

1)      Regular plank

2)      Stability Ball Plank

3)      V-Plank

4)      On/Off Plank

5)      Plank with your feet on a Stability Ball

6)      Push-up Plank

7)      Side Plank

Now onto more ab exercises that are Awesomeness certified:

Ab Exercise # 2 – Stability Ball Jackknife

Ab Exercise # 3 – Cross-Body Mountain Climber

Ab Exercise # 4 – Ab Wheel Rollout (my favorite)

Ab Exercise # 5 – Stability Ball Rollout

Ab Exercise # 6 – Cable Core Press (learned this dandy one from “The New Rules of Lifting for Abs”)

I’m just getting warmed up.  I’m going to give you some ab exercises that you didn’t even know worked your abs.

Surprise Ab Exercises

Surprise Ab Exercise # 1High Rep DB or Piston Rows – I learned this one from Craig Ballantyne.  Can I be honest with you?  I didn’t believe him at first, so then I tried it.  Yep, it works.  If you do 20-25 reps of the DB Row, and keep your abs embraced, your core will be sore.  That rhymed and that’s pretty cool.

Surprise Ab Exercise # 2 – Mountain Climbers – this will probably only surprise some folks, but most people think of Mountain Climbers as a “cardio” exercise, which it is.  But when done correctly and keeping your abs embraced, your abs get a great stimulus with these.

Surprise Ab Exercise # 3DB Pullover – Do the DB Pullover correctly, and you will work your abs.  I have proof. I did them about 2 days ago and I still feel it in my abs. You will feel them stretch just before bringing the dumbbell up.

Surprise Ab Exercise # 4 – Burpee or Modified Burpee – Your abs work hard when kicking your feet out and back in during this move.

Surprise Ab Exercise 5 – 1-Arm DB Shoulder Press (probably my favorite shoulder exercise) Don’t believe me?  Try it and feel your abs when lifting a challenging weight (put down the 3lb Barbie doll weights… wuss).

It’s Ab Exercise Circuit Time

 Try this ab exercise circuit the next time you work out.  Good times for the core.

 

Do the following circuit 3 times, resting for 1 minute between circuits.

1)      Stability Ball Plank (30 secs)

2)      X-Treme Cross Body Mountain Climber (hands on a stability ball) (8 ea side)

3)      Side Plank (20 secs ea side)

4)      Piston Row (20 ea)

5)      Modified Burpee (8… yay for sweat)

That was pretty ridiculous.  Awesome, but ridiculous.  I almost feel bad, so I’m going to give an easier version, too.  Here you go:

1)      Plank (30 secs)

2)      Cross-Body Mountain Climber (8 ea side)

3)      Side Plank (15 secs ea side)

4)      Piston Row (20 ea)

5)      Modified Burpee (5)

 

And don’t forget to adjust this circuit to your fitness level.  You can cut out exercises and/or only do 1-2 circuits.

One Final Tip

Many people make the mistake of actually “sucking in” and elevating their chest when doing ab exercises after hearing the word “embrace”.  So, here is what you do when told to embrace your abs.  I want you to pretend you’re about to get punched in the gut.  See how that feels?  That is how to “embrace” the abs.

Boom goes the ab-shredding, ab-defining, calorie-buring dynamite.

Finish strong,

metabolic finishers

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Mike Whitfield
Certified Turbulence Trainer