Flip through the pages of any magazine or browse any fitness celebrities’ social media page and undoubtedly you will see images of a six pack to die for. While you could spend an entire ab workout doing gym-class-style crunches, there are definitely much better and more enjoyable ways to work your core. It’s key to remember to incorporate your obliques into your core workouts instead of just working your upper and lower abs.
Below are some workouts you can do for a chiseled core. The first three require a gym and access to specialized equipment, the fourth is our Time Trial Elite Abs workout that you can do at home, or those times you have zero equipment:
Gym Ab Workout #1:
Hanging Leg Raises, 3 sets of 12
Incline Crunches, 4 sets of 15
Weighted Abs on Decline Bench, 3 sets of 20
Lying Single Leg Rotating Hugs, 3 sets of 15
Gym Ab Workout #2:
Incline Reverse Crunches, 4 sets of 20
Stability Ball Crunch, 4 sets of 20
Captain’s Chair (twist legs to sides), 4 sets of 15
Gym Ab Workout #3:
Cable Woodchops, 5 sets of 12
Medicine Ball Twists, 3 sets of 30
Bicycles, 3 sets of 30
Time Trial Elite Abs Workout #4:
Instructions: 11 exercises x 60seconds, with 20seconds rest in between exercises. Count how many reps you can do of each exercise in 60seconds, eneter it into the Time Trial App, and track your progress as you get better and stronger and more ripped. And if you need some guidance on each of these exercises, there are filmed instructions to workout along with as you go.
In & Outs
If you need some guidance on each of these exercises, there are filmed instructions to workout along with as you go.
As you see, you don’t need to kill yourself with a ton of ab exercises to get a good workout in. There are some key things to remember, however, to make your workout most efficient.
Train Abs Often
Think about 3 times a week. Abs are smaller muscles so they can repair faster than other larger muscles (think back or quads)
Work the Angles
Don’t forget that your core consists of upper abs, lower abs and your obliques. Be mindful of what muscle groups you’re hitting during your ab workout.
Think Higher Reps
Some people train heavy, with high weights and low reps. This is great if it works for you, but don’t apply this concept to abs. You will get better results if you train abs in a rep range of 10-30. Because of this high number of reps, you’ll likely need to stick to a low to moderate weight.
Mix it Up
When ab exercises start to get boring, change them up. Try adding in a medicine ball, a plate, or a dumbbell. Do them on an incline bench instead of a mat. Keep your body constantly guessing and you will be sure to make progress.
Whatever you choose, the key is to stick to a consistent ab routine and really think in your muscle as you perform each rep. While core exercises alone aren’t the only piece of the chiseled-core puzzle, they certainly play a role.
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