With so many different types of exercises, it is not often that you can sum up core exercises in one word. You would be surprised how the intensity of your workout can change with only a little alteration.
In this episode of Slism we are going to introduce advanced ab workouts to improve core strength. People who haven't broken into exercise or just absent from the gym are recommended to reduce the load or repetitions in your workout to prevent injuries.
Quick Ripped Abs
4 Hard Core Workouts to Train Your Abs Putting Ripples on Your Stomach
To train you abs it's important to balance the way you work your midsection, stimulating your transverse abdominal muscle and your oblique muscles. In this column we will be introducing abdominal training to target your rectus abdominis muscle to get ripped abs.
Your rectus abdominis muscle is how you get a six-pack. In order to get a ripped flatter stomach training these muscles is a must.
The Crunch (Difficulty: Beginner )
- Lay face up with hands behind your head.
- Lift your legs off the floor bending your knees to form a right angle with your thighs.
- Exhaling bring your head and upper body toward your knees looking at your belly button and hold for 5 seconds. (Avoid sitting up. Bring your upper body up towards you thighs while isolated your lower body)
- Inhaling slowly return your body back to the surface of the floor.
For people who are just starting off, it may be hard to maintain leg placement throughout the exercise. That is why if necessary place something below your legs and do the exercises while avoiding lifting your legs.
When you lack strength in your muscles to bring your body into a crunch, using your arms is okay. While doing this it is important that you minimize the amount of work you are doing using your arms and concentrate on bringing in your body. This can be harder than it sounds, considering how easy it is to use your neck and shoulder without thinking.
It would be amazing if you could do 3 sets of 20 reps. Should this be something to shoot for as you build more and more strength into your abdomen.
When you are just getting started, a good rule of thumb is to do around 3 sets of 10 reps, or any amount you can manage to do without straining yourself. More importantly, concentrate on mastering form before adding extra reps.
Bend-Knee Side Crunch (Difficulty: Intermediate )
- Lie down back flat while slightly elevating your legs above the floor.
- Exhaling bend your right knee at about a 90 degree angle with your thigh. At the same time, bring your upper body towards your knees rounding at your midsection. During this time try rapping your hands around the space between your legs touching in between. (Until you are able to touch your hands crunch your stomach area bringing your upper body towards your thighs)
- Hold for 5 seconds concentrating on your abdominal muscles.
- Inhaling slowing return your body back to a lighting position on the floor.
- Repeat on your left leg.
Bend-Knee Side Crunch Checkpoint
Although we previously stated that you should bend your knees at a 90 degree angle with your thigh, in fact this angle may be narrower. Find an angle comfortable for you such that your head and your knee don't meet on the way up.
Bend-Knee Side Crunch Repetitions
If you are in great shape you may want to do 3 sets of 10 reps on each leg.
It's important that you find the balance between your physical condition and how many repetitions you can do. If you've just started, don't push yourself too hard in the beginning. It's not how many you can do, it's how long you can keep on doing them.
Reverse Crunch (Difficulty: Advanced Intermediate )
- 1. Lay flat on your back and raise you legs forming a right angle with the floor slightly bending at your knees.
- 2. Exhaling lift your buttocks off the floor as to crush your stomach and hold for 2 seconds.
- 3. Inhaling slowly return your legs back to their initial position.
Reverse Crunch Checkpoint
It important to isolate your lower body while refraining from using your arms and shoulders as much as possible. Note that just moving your legs up and down isn't going to help you get stronger abs.
It is important to concentrate on the muscles you are using, the rectus abdominis muscle, throughout the course of the exercise. Imagine pushing the back of your legs toward the ceiling may help get the job done.
Reverse Crunch Repetition
If you are feeling real good about yourself do 3 sets of 10 reps for best results.
There is no reason to worry, just concentrate on training your abs doing the amount of reps that your body can handle in your current physical condition.
V-Sit (Difficulty: Special Advanced )
- 1. Position your body back on the floor elevating your legs slowly above the surface of the floor. Bring most your legs up placing your arms besides your head preparing for the next step.
- 2. Exhaling bring your hands towards the tip of your toes touching with your fingertips raising both your upper body and your legs. (It's important to raise your upper body up crunching at your midsection)
- 3. Inhaling slowly return your body back down to the floor.
It is important that you avoid any bouncing movements when doing this exercise. While bending your legs at a right angle with the floor, concentrate on bring your hands to your feet. Collapsing your legs too close to your head doesn't help train your abs. Keeping this in mind, focus on crunching your abdomen to get a better ab workout.
For people who lack strength in their abdomen, it will be hard to bring your hands all the way to your legs as illustrated above. Do the best you can focusing on crunching your midsection to stimulate the muscles along your stomach.
On your best day doing 3 sets of 10 reps is most effective.
This is a high intensity ab training exercise. Using your best judgment to deciding the appropriate number of reps that meat your physical condition is the key to getting results without hurting yourself in the process.
What to watch out for while training your abs
The ab exercises presented in this column are meant for people in relatively good shape ready to perform high intensity workout much effort. Although people with lesser degrees of physical condition may try these exercises providing a challenge, it's recommended to not overdo it.
In addition, people who have experienced back pain should consult with a physician before attempting these exercises.
Exercise alone is not going to get you ripped abs! – How you diet matters
Underneath your skin and layers of fat are ripped abs. As long as you have relatively large amount of subcutaneous fat between your muscles and your skin, your abs won't appear to be ripped.
Therefore, in order to get ripped abs, it becomes necessary to decrease the amount of subcutaneous fat in your body while building strong abs.
However, that doesn't mean you can just go and fast. Doing that would only make your effort to build muscle pointless, and not help you get a 6 pack. That's why it is important to eat meals with balanced nutrition during the course of your training.
In particular, you need to make sure you getting enough protein to support your training. In that respect make sure to consider the amino-balance of the protein you are putting in your body.