By a guest who would prefer to remain anonymous
Before you look at the exercises in this routine it is important to realize that it will not be what you commonly think of when it comes to ab training. The exercises focus on spinal stabilization instead of the more tradition spinal flex (crunching). While you may not feel the same burning soreness as felt from crunching you will work develop your abs in a new and more complete way. Following the exercises listed below you will be able to take your home gym machine routines to new heights.
This abs workout will not only give you are more stable and stronger core it will also really make your abs pop. When it comes to abs training a lot of people have a tendency to over train. Keep you ab training to a minimum and focus more only losing body fat if your main goal is to lose weight. The truth is you already have a great six pack but it is covered by a layer of fat. If you lower your body fat you will see you abs have been there all along just waiting to be seen. Losing body fat requires eating right. Which is the hardest part of abs training.
No ab report is complete with out a discussion on diet. Focus on eating more smaller meals throughout the day. Drink plenty of water. Eat foods that contain a large amount of lean protein (fish, chicken, turkey, lean beef). Avoid eating saturated fats, processed carbohydrates, foods high in sugar, and alcohol. Eating right is the most important aspect of ab training. When you combine healthy eating with moderate intensity weight lighting, and interval cardio training you will have killer abs in no time.
Exercise 1: Plank (elbows)
Assume a pushup position, and bend your arms so that the forearm is resting flat on the ground. Keep your body in a straight line. Flex your core as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat three times.
Exercise 2: Mountain Climber
In pushup position with your hands flat on the floor, brace your abs and slowly lift your left knee toward your chest. Pause 2 seconds, lower it slowly, and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat three times. Another variation of this exercise involves doing as many raises as possible. This is a challenging and fun exercise that gets results.
Exercise 3: Side plank
Dan John calls these the “Starfish Plank.” Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do 2 more sets. A more advanced variation of the side plank requires lifting your opposite leg straight in the air. This will really be challenging.
Exercise 4: Swiss-ball jackknife
In pushup position with your feet on a Swiss ball, raise your hips and pull the ball forward. Do 3 sets of 15 reps, with 30 seconds of rest. If you do not have an exercise ball available do some knee raises instead. Hanging from a bar in a down pull up position keeping your legs together bring your knees up to your chest. At the top of the movement hold and squeeze. Complete the same number of reps and sets as the swiss-ball jackknife.
When you start training you abs in the right way you will start to see progress faster than ever before. Again you will not feel the same intense ab burn as you do with traditional ab workouts but do not think because of that you haven’t gotten a great ab workout. Use these tips to take your complete home gym training to the next level.