Voted the number 1 sexiest muscle, it’s no wonder that woman are suckers for a guy with rock-hard abs. With summer around the corner, I am sure you have already been hard at work dieting and moulding your physique into that of an aesthetic beast, but shaping the ideal six-pack can be challenging. We all know that in order for your six-pack to really pop, you need to be good and lean, but is there more to it than that? Abs, like any other muscle, need to be worked with weight to build a jaw-dropping midsection; that is why I like to incorporate resistance ab exercises like these into my routine.


1. KETTLEBELL PULLOVER


Lie flat on your back and raise your legs. Keep your knees bent at 90 degrees. Spread your knees shoulder width apart and keep the bottoms of your feet together. Holding the kettlebell on the sides of the handle with both hands, lift the weight above your head; this is the starting position. From here, lower the weight behind you and stop roughly 20cm above the floor, hold the weight for 20-30 seconds and then lift it back up to the start position. That is 1 rep. Try to work your way up to doing 6 reps.


HOW IT WORKS

This movement activates and strengthens your core by placing load on your trunk. Give it a try and you will soon feel your abdominal region starting to work. 


2. HALF-KNEELING VERTICAL PALLOF PRESS


Attach the rope handle to the upper cable on the cable machine. Grab each side of the rope and turn away from the machine. Hold each side of the rope on either side of your head and stand in the bottom position of a lunge with one knee on the floor. Engage your core and raise the rope overhead until your arms are at full extension, pause and then lower them again. That is 1 rep. Do 3 sets of 12 reps.


HOW IT WORKS

As you raise the rope, your abs need to battle against the backward pull of the weight which really engages and works your core.


3. PLANK CABLE ROW


Get in a plank position resting on your elbows facing the low cable row. Grab a single handle in your hand with your arm outstretched. From here, pull the handle toward the side on the arm you are pulling with. Stop when your elbow touches your ribs and then return to the starting position. Do 3 sets of 10 reps per arm.


HOW IT WORKS

This exercise is great to engage your abs and obliques. It strengthens your core and increases torso stability. 



4. BAND-RESISTED JACK-KNIFE


You are going to need a resistance band for this one. Fasten a looped resistance band to a pull-up bar. As you assume a push-up position, slip your ankles into the band and suspend your body. From this suspended push-up position, bring your knees toward your torso, pause, and return to the start position. Try to do 3 sets of 10 reps.


HOW IT WORKS

Like a plank, this exercise forces you to support your weight by engaging your core. The jack-knife portion of the movement works your lower abdominals as you pull your knees inwards.




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