7-minute-abs

 

I’ve posted about ab training before (Ab Training Part 1 & Ab Training Part 2).  In those posts, I go in to greater detail about why it is important, what you can expect to get out of it, what it won’t do for you, and what people usually mess up when training their abs.  To summarize:

  • Having strong abs, or core, is the best way to prevent lower back injuries
  • It will improve performance in just about every activity you can think of
  • Ab training, by itself, WILL NOT produce visible ab muscles if there is fat covering them.  A good diet will.
  • Most ab exercises are performed incorrectly, using the hip flexor and lower back muscles instead
  • A large portion of your ab training should be ANTI-movements, where you RESIST movement.  This is more applicable to everyday life
  • Ab exercises should not hurt your lower back!  If they do, you are doing it wrong!

 

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You shouldn’t look like this after a set of abs

Deadbug Position

Before progressing to any of the harder ab exercises, you should master the “deadbug” position.  Here are two excellent deadbug variations:

 

 

Plank Position

Remember, a plank should look like the picture on top (back flat, chin tucked), not like the middle or bottom picture (lower back arched, neck extended, hips sagging).

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You must master this position before moving on to any of the following exercises.

 

 

 

 

 

Flexion??!!??

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Yes.  You absolutely should include some flexion ab exercises in your routine and this is a really good one.  Holding a roller with your legs will ensure you don’t swing your legs to gain momentum.  Make sure your lower back does not arch at the bottom.

 

 

TRX Ab Combo

This is a great exercise because it incorporates a bunch of different aspects in one exercise (Anti-extension, Anti-rotation, rotation, and flexion).

 

 

 

So there it is..

8 ab exercises you probably have never done before.  Remember though, if you really want to see those ab muscles you just worked, find a hill and start sprinting up it.

 

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