Crush your abs with this circuit

Are you tired of endless crunches and sit-ups, putting in extreme effort trying to get a six pack, with minimal results? It’s time to revamp your ab workout routine with a killer abs circuit that will help you sculpt those coveted six-pack abs. In this article, we’ll introduce you to a high-intensity, time-efficient workout that not only targets your core muscles but also helps you burn calories and build overall core strength. Get ready to feel the burn and see the results you’ve been striving for!

Let’s dive into all things abdominals.

Why Focus on Abs?

Before we dive into the circuit workout, it’s essential to understand the importance of strong abdominal muscles. Sure, a set of defined abs definitely helps to take your physique to the next level in terms of aesthetics, but your core plays a crucial role in stabilizing your body during various movements, protecting your spine, and supporting good posture. Strong abs also enhance your overall athletic performance, as you use your core for some of the major compound lifts such as the squat and the deadlift, and a strong core also can help prevent you from sustaining any injuries.

Additionally, let’s face it – well-defined abs are a symbol of fitness and health, showing that you have low body fat and a good amount of muscle mass, making them a desirable goal for many. However, achieving a shredded midsection takes more than just doing a few crunches and calling it a day. It requires a combination of targeted exercises, a balanced diet, and consistent effort.

The Killer Abs Circuit

While a lot of having abs stems from a good diet, it helps to have a solid workout routine in place for your core. Our killer abs circuit workout is designed to challenge your core muscles from various angles, ensuring you work all parts of your abdominal region effectively. This circuit includes six exercises, each targeting different aspects of your abs, and it can be completed in about 20-30 minutes, making it perfect for those with a busy schedule.

Warm-up (5 minutes)

Before you begin the circuit, it’s essential to warm up your body to get blood flowing and helps to prevent injury and prepare your muscles for the intense workout ahead. Spend about 5 minutes performing light aerobic exercises like jumping jacks, high knees, or jogging in place. Follow this with dynamic stretches, focusing on your core and hip flexors.

The Killer Abs Circuit (3 rounds)

Perform each exercise consecutively, aiming for 10-15 reps of each. Take minimal rest between exercises and a 30-60 second rest between rounds. Let’s take a look at our killer abs circuit!

Bicycle Crunches

• Lie on your back with your hands behind your head.
• Lift your head, shoulders, and feet off the ground.
• Bring your right elbow towards your left knee while extending your right leg.
• Alternate by bringing your left elbow towards your right knee while extending your left leg.
• Keep your core engaged throughout the movement.

Bicycle crunches are excellent for targeting both your upper and lower abs.

Plank

• Start in a push-up position with your forearms on the ground, elbows directly under your shoulders.
• Maintain a straight line from your head to your heels.
• Hold this position for as long as you can, aiming to increase your time with each workout.
• Engage your core and squeeze your glutes.

The plank is an isometric exercise that works your entire core, including the deep stabilizing muscles.

Leg Raises

• Lie on your back with your arms by your sides, palms facing down.
• Lift your legs off the ground, keeping them straight.
• Slowly lower your legs back down without letting them touch the ground.
• Focus on using your lower abs to lift your legs and control the movement.

Leg raises are fantastic for targeting your lower abdominal muscles.

Russian Twists

• Sit on the ground with your knees bent, feet flat on the floor.
• Lean back slightly and lift your feet off the ground, balancing on your sit bones.
• Hold a weight or a medicine ball with both hands.
• Rotate your torso to the right, bringing the weight or ball towards the ground.
• Return to the center and then twist to the left.
• Keep your core engaged throughout the movement.

Russian twists engage your oblique muscles and help create definition on the sides of your abs.

Mountain Climbers

• Start in a push-up position with your hands directly under your shoulders.
• Bring your right knee towards your chest, then return it to the starting position.
• Quickly switch and bring your left knee towards your chest.
• Continue to alternate your knees in a running motion.

Mountain climbers not only work your core but also provide a cardiovascular benefit, helping you burn calories and shed fat.

Side Planks

• Lie on your right side with your right elbow directly under your shoulder.
• Lift your hips off the ground, creating a straight line from your head to your heels.
• Hold this position for as long as you can, then switch to your left side.
• Keep your core engaged and maintain proper alignment.

Side planks target your oblique muscles and improve overall core stability.

How Often Should You Train Abs?

You use your core in a lot of major lifts, so abs are not something that need to be trained each and every day, especially with this circuit. If you are doing this killer abs circuit every day, then you are risking overtraining, which can lead to injury. It is crucial to allow an adequate recovery time between training sessions, so perhaps train your abs with this circuit 3 times per week. 

Diet

Another thing to take into consideration is that abs are made in the kitchen, meaning if you do not have a proper diet or supplementation routine in place, then you risk not being low enough body fat to see your abs. Diet and training work together simultaneously if your goal is to have some visible abs.

Wrap Up

Incorporating this killer abs circuit into your fitness routine will help you achieve the sculpted core you’ve always wanted. However, training abs is not only for aesthetics, as carving out the time to train your abs can be extremely beneficial for your compound lifts such as the squat and deadlift. 

It is also important to remember that abs are made in the kitchen as much as they are in the gym. To reveal your hard-earned abs, you’ll also need to maintain a balanced diet with a slight calorie deficit to shed any excess body fat and really make that core pop!

Consistency is key, so commit to this circuit workout several times a week, and gradually increase the intensity and reps as you progress. Pair your fitness efforts with a healthy diet, proper hydration, and sufficient rest, and you’ll be well on your way to showcasing a killer set of abs that you can be proud of.

Will you be trying this killer abs circuit?

Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

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These 5 Vacuum Exercises From Frank Zane Will Help Shape a Classic Physique

The look of the guys that competed during Golden Era of bodybuilding is something that many people continuously strive to achieve. The appearances of those Mr. Olympias, such as pro Bodybuilder, Frank Zane, or Arnold Schwarzenegger, and Franco Columbu are something that many people will aim to replicate. The massively wide lats, broad chest and shoulders, all tied together by the tiny waist, it is a look that you do not see much today in the men’s bodybuilding scene. However, nowadays we have the Classic Physique division, which is designed to replicate the look of Golden Era bodybuilders, and one big part of a classic physique is an abdominal vacuum. In this post, we will detail the five Frank Zane vacuum exercises for a Classic Physique shape. 

The transverse muscle (TVA) is a band like muscle that runs along the sides of your midsection.  It’s there to stabilize your spine and core, and is technically nature’s weightlifting belt if you will. Without a stable spine, one aided by proper contraction of the TVA, the nervous system fails to recruit the muscles in the extremities efficiently, and functional movements cannot be properly performed. The TVA and lumbar multifidus support posture and control deep breathing during power movements therefore affecting a persons cardio as well as symmetry.

Now, let’s discuss the TVA and the abdominal vacuum.

What is a Vacuum?

No, not the cleaning tool, but the vacuum is a bodybuilding trick that gives the illusion of a smaller waist, which makes everything else look bigger, such as legs, shoulders, and lats. Basically, you blow out all of the air while simultaneously suck in your stomach, so it almost looks like your midsection has become a cavern. Not only that, but it also demonstrates core control, and with modern bodybuilders having a lot of abdominal distention, core control definitely scores some points on stage. However, the vacuum did not originate in bodybuilding.

The stomach vacuum exercise was actually developed to help people practice contracting and strengthening the TVA. When this muscle is stronger and you have a better mind-muscle connection with it, you will be better able to use it to your advantage, and as mentioned above, the TVA helps to protect and support your spine during exercise and everyday movements. For example, during squats and deadlifts you tend to brace your core fairly heavily, which the TVA is crucial to do.

Cool. Now that you know what the TVA and the abdominal vacuum are, how can you train them? Well, we thought that you’d never ask.

Here are some key points in learning how to vacuum your stomach and strengthen that TVA.

Standing

First up is the standing abdominal vacuum training.

1. Stand upright and place your hands on a desk (or elevated flat surface, hip height is ideal)
2. Knees slightly bent with back humped slightly (placing weight on desk)
3. Place your chin on your chest.
4. Deeply inhale and exhale sharply.
5. As you exhale, expand your chest and bring your stomach in as far as possible. Hold  the pose but Do Not Hold Your Breath!

On Your Back

Next, the “on your back” abdominal vacuum training.

1. Lie on your back. For example while in a tanning bed or other firm surface.
2. Reach your arms over your head and keep your legs flat and straight.
3. Begin by exhaling your air.
4. Lift your chest and arch your back.
5. Draw in your stomach for a few seconds at a time.
6. Continue to try and hold your stomach in for longer and longer periods of time.

Kneeling Abdominal Vacuum Training

1. Begin on all fours with your shoulders vertical over your elbows and wrists, hips over your knees, and your neck in a neutral position.
2. Exhale, then  pull your navel in as close to your spine as possible.

Weighted Dumbbell Pullovers

Hold up, why are we saying to do pullovers for the vacuums? Well, back in the days of the Golden Era, bodybuilders would do this movement to hit their chest and lats, but also expand the rip cage. A bigger rib cage leads to a better vacuum.

1. Lie on upper back perpendicular to bench.
2. Flex hips slightly.
3. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell.
4. Position dumbbell over chest with elbows slightly bent.
5. (Keeping elbows slightly bent throughout movement) lower dumbbell over and beyond head until upper arms are in-line with torso.
6. Pull dumbbell up and over chest. Repeat.

Rope Cable Crunches

One of the most prominent ab exercises of the Golden Era was the cable crunch, as it is something that is simple and does not require a lot of equipment, but is certainly effective in developing the core. You also get a great abdominal stretch with cable crunches.

1. Attach a rope to a cable system and raise it to as high as it can go.
2. Find a weight that you think is suitable enough to get quality reps out of.
3. Grip the rope with both hands.
4. Kneel down with the rope still in your hands.
5. With your hands holding the rope, crunch down and bring your elbows to your knees.
6. Extend back up and repeat that motion.

As far as where the rope and your hands should be, maybe aim to have your hands holding the rope next to your head or above your head, as long as you are getting a good contraction in the midsection it is perfect.

Stomach Vacuum Wrap Up

The abdominal vacuum is a movement that can not only help your physique aesthetically, but also functionally, so it is a good idea to really practice some exercises to strengthen your vacuum. Now that we’ve given you the building blocks to perfecting your abdominal vacuum, is there anything we left out?

Do you have exercises that you use to keep your symmetry on point? Let us know in the comment section below. Feel Free to respond with a picture message if you see any massive changes due to these exercises.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post Look Like Frank Zane With These 5 Brutal Vacuum Exercises appeared first on Generation Iron Fitness & Strength Sports Network.

The barbell rollout activates the back and shoulders to work your core. 

Want to improve your posture and overall fitness? It all starts with a strong core! Unfortunately, as we age, many of us experience poor posture caused by excessive sitting, which is especially common among those with desk jobs. Whether sitting for work or leisure, chances are high that you’re not doing favors for your posture. But don’t fret! You can combat sitting-related posture problems by strengthening your core and keeping yourself strong and healthy. In this article, we will share how the barbell rollout is an effective ab routine for strengthening your core.

As a bodybuilder, weightlifter, or athlete, your core is even more important because it stabilizes your entire body. A weakness in this area could lead to lower back pain. Plus, you could get an extending waistline which won’t do wonders for your overall physique.

Ab exercises are a great way to maintain good posture and avoid declining fitness. Here is all that you need to know about the barbell rollout, how to do it, its benefits, and some useful variations that you can use in your training.

How to do the Barbell Rollout

The barbell rollout and variations of it, like the ab wheel rollout, is considered a high-performing ab routine (1). It targets your rectus abdominis and iliopsoas while recruiting your pecs and delts. Doing this exercise with the right form ensures you’re activating your abs. Here’s a step-by-step guide on how to do the barbell rollout:

1. Load a barbell with a weight plate on both sides. 
2. Kneel on a mat or the floor, ensuring your knees are steady.
3. Grasp the barbell firmly at shoulder width with your hands in the overhand position (palms facing downwards). Make sure your shoulders are positioned directly above the barbell.
4. Brace your core, and then keeping your back straight, roll out the barbell until you’re in the superman position with your arms fully extended.
5. Keeping your core tight, use it to pull the barbell back towards your knees to complete the rep.

Tips

When doing the barbell rollout, ensure that your arms and back remain straight. Don’t arch your back, as doing so will limit the work on your abs. Don’t allow your butt or hips to drop during the movement to keep the tension on your core, too. 

Do this routine slowly, using your core to roll the barbell out and back to your knees. Using your arms instead will defeat the purpose of this exercise since we want our core to do the bulk of the work. If you can’t get to the point where your arms are fully extended when rolling out, try for as far as you can. The more you do this exercise, the better you’ll get at completing the full range of motion.

Benefits of the Barbell Rollout 

Barbell rollouts are great for your abs and help to improve your posture. Here are some benefits when you add this exercise to your workouts. 

Improved Stability and Core Strength

Barbell rollouts help to improve your stability and increase your core strength. You can go from not being able to do a full rep to doing multiple reps easily.

Better Coordination and Balance

Your core muscles are important in your overall coordination and balance. Improving their strength with barbell rollouts leads to better balance and coordination. This exercise effectively engages every muscle in your core.

Better Posture

Your lumbar positioning affects your posture, and barbell rollouts improve your lumbar positioning. This leads to better posture overall. 

Increased Athletic Performance

You use your core for exercises like deadlifts and squats. Building your core muscles with the barbell rollout makes you stronger on them. You’ll also do them in better form to prevent injury. Moreover, this movement will have a carryover to sports since a strong core is needed for athletic performance. 

Reduced Injury Risks

Low back pain is the leading cause of disability worldwide (2). Strengthening your core muscles can help reduce your risk of lower back injury and alleviate lumbar spine pain.

Variations of the Barbell Rollout

Barbell rollouts, like all other exercises, have variations you can include in your training to provide an alternative in case you can’t do them. The ones below majorly work on the same muscles but may require other equipment. But we’ve included a popular bodyweight core builder too.

Standing Ab Rollout

Standing ab rollouts vary from the barbell rollout, but you start in a standing position with this routine. This recruits your leg muscles to an extent and has a larger range of motion. You are also more pushed to maintain proper form with this movement when returning to the start position, which greatly activates your core. 

Ab Wheel Rollout

The ab wheel rollout is the most popular variation of this exercise and works the same muscles as the barbell rollout. This exercise takes up less space because the ab wheels are smaller. However, barbell rollouts are more comfortable because you can alter your grip width.

Stability Ball Rollout

Doing a rollout with a stability ball is easier. However, it takes a lot more balance and stability to do them with proper form.  

Planks

Planks are a popular bodyweight exercise that works similar muscles to the barbell rollout when fully stretched. If you don’t have a barbell, ab wheel, or stability ball handy, this is the routine to go for.

Anatomy of The Core

The human core comprises muscles that stabilize, support, and move your spine. Based on their functions, we can divide these muscles into two major groups, the movers and the stabilizers (3). Understanding how those muscles work can help you see the importance of adding ab exercises like the barbell rollout to your regimen.

Stabilizers

The stabilizer muscles help to keep you strong and stable. They also play the role of maintaining your intra-abdominal pressure. It comprises your transversus abdominis, pelvic floor muscles, multifidi, and, some experts say, your diaphragm.

Movers 

The movers are the abdominal muscles that help you bend over, backward, to the side, and twist. They also help you sit up. The movers are your rectus abdominus, erector spinae, quadratus lumborum, and obliques. 

FAQs

What muscles do barbell rollouts work?

Barbell rollouts target core muscles like rectus abdominus, obliques, and deep stabilizer muscles. They also activate your delts and pecs.

Are barbell rollouts effective?

Yes, barbell rollouts are an effective way to build your core muscles and improve your stability. They also work on your posture and balance.

What is a barbell rollout?

The barbell rollout is an ab exercise done with a barbell that requires immense stability and core strength. It’s a great way to sculpt your abs and core muscles.

How do I make my barbell rollouts harder?

Barbell rollouts are routines with a high difficulty level. However, you can make things harder by putting on a weighted vest.

Follow us on Instagram, Facebook, and Twitter for more exercise guides!

References

1. Escamilla, R. F., Babb, E., DeWitt, R., Jew, P., Kelleher, P., Burnham, T., Busch, J., D’Anna, K., Mowbray, R., & Imamura, R. T. (2006). Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Physical therapy, 86(5), 656–671.
2. Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., Genevay, S., Hoy, D., Karppinen, J., Pransky, G., Sieper, J., Smeets, R. J., Underwood, M., & Lancet Low Back Pain Series Working Group (2018). What low back pain is and why we need to pay attention. Lancet (London, England), 391(10137), 2356–2367. https://doi.org/10.1016/S0140-6736(18)30480-X 
3. Oliva-Lozano, J. M., & Muyor, J. M. (2020). Core Muscle Activity During Physical Fitness Exercises: A Systematic Review. International journal of environmental research and public health, 17(12), 4306. https://doi.org/10.3390/ijerph17124306

The post Barbell Rollout Exercise Guide: How to, Benefits, and Variations appeared first on Generation Iron Fitness & Strength Sports Network.

Only doing two ab exercises once a week made the bulk of Dorian Yates core routine back in the day. 

If you’re a bodybuilding fan, you know how intense and competitive the sport can be. And while there are certainly a lot of impressive figures in the field, few can truly be called “icons” – except for Dorian Yates, of course. This article will teach you the ab exercises Dorian Yates “The Shadow” did that helped him earn his Olympia titles. 

This English bodybuilder first burst onto the Mr. Olympia scene in 1991, when he nabbed a 2nd place win. But he wasn’t content to stop there — in 1992, he returned and won the whole thing. Yates was unbeatable before his retirement in 1997, holding first place every year.

And that’s not all — Yates also competed in eight other bodybuilding competitions and won every single one. Overall, it’s pretty clear that Yates is a force to be reckoned with in the bodybuilding world!

What’s even more impressive about Dorian Yates is his unconventional training method. This Men’s Open trailblazer often ignored common bodybuilding practices on sets and reps, instead choosing to train to failure regularly. However, few could attack his practices as the 5’10” Yates often stood tall and beat six-foot-plus bodybuilders. He had an overbearing size that impressed people every time!

During the peak of his career, Dorian Yates picked up the moniker “The Shadow.” He tended to show up to competitions, win and disappear after ‘till you saw him at the next competition. Luckily, Yates is now an open fountain of bodybuilding knowledge in retirement and often shares tips on his routines and mindset.

Recently on his Instagram, Dorian Yates, discussed how he built his impressive abs during his career. Many may find it controversial, as with all his other routines. But you saw the abs on him, so we think it’s worth taking an in-depth look. 

In this post, we talk about Dorian Yates’s ab exercises, his mentor, and abs in general. We also discuss the bodybuilding approach to abs. Here’s an insight into Dorian Yates’ abs routine according to his Instagram and more.

 

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A post shared by Dorian Yates (@thedorianyates)

You can see Yates Instagram post about his ab training routine above.

Dorian Yates Abs Routine

According to Dorian Yates, his ab routine was simple; he did bodyweight crunches and reverse crunches to failure twice on one day of the week. However, he says these routines were done with a hard contraction and a big air exhale at the peak. He would squeeze the abs so much they would be on the verge of cramping! Dorian Yates writes,

“My abs routine was simple: 2x bodyweight crunches to failure, 2x bodyweight reverse crunches to failure. But these were done with a hard contraction and a big exhalation of air at the peak of the contraction. We would squeeze our abs so hard that they’d be on the verge of cramping, almost!”

Science calls what Dorian Yates is describing here isometric training. It’s the contraction of your muscles without any movement, and when you do it at the weakest point of your rep, it can spur muscle growth. Studies show that isometric training is great for muscle hypertrophy and helps to build muscle mass (1). 

Yates Always Had Visible Abs

Dorian Yates says he has always had a visible set of abs for as long as he can remember. The physique that inspired him ab wise was Bruce Lee. So when exercising as a youngster, Yates would do bodyweight pushups and situps to be like Bruce Lee. He wrote on Instagram:

“In my youth, I’d always be doing bodyweight exercises like sit-ups and pushups with a poster of Bruce Lee watching over me!”

In his early bodybuilding days, Yates tried to train his abs with weights but noticed they would quickly grow blocky. As a bodybuilder, having a muscular and defined midsection is important, so Yates had to find another alternative. This was when he switched contraction work with just body weight.

Dorian Yates Ab Exercises

The Shadow trained his abs once a week after doing a heavy-duty shoulders and triceps session. He felt like these were his easiest workouts of the week and added ab movements at the end, as the previous exercises didn’t take too much out of him.

Abdominal Crunches

The abdominal crunch is a trusted ab workout that targets your rectus abdominis, the six-pack muscle in front of your torso (2). This movement also builds your core and helps with your overall performance and stability. Strong abs are important for sports like bodybuilding and your daily movements.

Reverse Crunches

Reverse crunches offer the same benefit as abdominal crunches but with the added advantage of being easier on your back. This is because reverse crunches flex your spine less than traditional abdominal crunches. Reverse crunches activate the upper and lower rectus abdominis, lats, and internal obliques.

Our Take

When you look at it, the Dorian Yates ab routine is a great way to train your abs. Bodybuilding is about finding what works for you. If your genes already have you on the right path, like with Yates, there is no reason to go the extra mile, minimal core training is all you’ll need. 

Moreover, your abs are targeted when you do other compound exercises like deadlifts and squats. As a result, you may only need to dedicate a partial workout session to training your abs. While direct core training is still important, dedicating just 15 minutes to two or three ab routines at the end of your workout could be enough to see results. 

Most importantly, you need to focus on burning fat to make your abs show. Building your ab muscles will strengthen them, but if you have too much body fat, you’ll never be able to see them. Generally, your abs will become visible at around 10-14% body fat for males and around 15-19% for females. The lower your percentage, the more defined your stomach will be. 

“In my opinion, it wasn’t really that important to train my abs as they were always visible due to my low body fat year round and my genetics did play a part here in helping me stay lean. Everyone has abs… it’s just a case of revealing them by lowering your body fat.”

Exclusive Dorian Yates Training Journal E-Book

Dorian Yates kept detailed training journals throughout his entire bodybuilding career dating back as early as his first competition. Now, for the first time ever, Dorian’s official journals have been published highlighting passages between 1985-1990. With over 100 pages, this ebook collects the actual writings of Dorian Yates as he trained towards becoming a Mr. Olympia champion and legend.

The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in the history of the sport. This is the first of Yates’ journal that has been published, and it details select passages over the course of five years, from 1985 to 1990.

The E-book helps aspiring bodybuilders take effective notes to maximize their training, workouts and nutrition to continue seeing great progress, and how to set goals for yourself so they appear in writing so no excuses can be made.

Dorian Yates Training Journal

Dorian Yates Training Journal

Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.

Shop Generation Iron

Read our full review of Dorian Yates Training Journal E-Book

Finally, as with all other muscles, recovery time is important when training your abs. Muscle growth happens during rest, so training your abs daily is unnecessary and could impair your progress. 

Follow us on Instagram, Facebook, and Twitter for more tips from legendary bodybuilders! 

References

1. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375 
2. Escamilla, R. F., McTaggart, M. S., Fricklas, E. J., DeWitt, R., Kelleher, P., Taylor, M. K., Hreljac, A., & Moorman, C. T. (2006). An electromyographic analysis of commercial and common abdominal exercises: implications for rehabilitation and training. The Journal of orthopaedic and sports physical therapy, 36(2), 45–57. https://doi.org/10.2519/jospt.2006.36.2.45

The post Dorian Yates’ Ab Exercises That Helped Him Win 6 Consecutive Olympia Titles appeared first on Generation Iron Fitness & Strength Sports Network.

Here are the 12 best ab exercises to get a shredded core. 

Nothing makes you look more ripped than a six-pack. When your abs show, you know you have low body fat levels. Moreover, a strong core carries over to all your lifts and will make you overall stronger and improve your athletic performance. This article will cover the 12 best ab exercises you should start doing. 

Best Ab Exercises

1. Decline Crunch
2. Air Bike
3. Advanced Kettlebell Windmill
4. Ab Crunch Machine
5. ¾ Sit-Ups
6. Oblique Crunches
7. Crunches
8. Plate Twist
9. Ab Roller
10. Plank
11. Sit-Ups
12. Hanging Leg Raise

Decline Crunch

As the name implies, the decline crunch is performed on a decline bench. Performing crunches at a declined angle increases your core muscles and strengthen your hip flexor muscles. And it recruits more of your upper abs. 

Benefits of the Decline Crunch

• This exercise strengthens your upper abs. 
• Adding a decline to a crunch makes your abdominal muscles work harder. 
• The decline crunch activates your hip flexor muscles. 

How to Do the Decline Crunch 

Lie supine on a bench and set a decline with your legs and feet secured under the leg and foot padding. Crunch up to lift your upper back slightly off the bench. After crunching slightly up, lower back down until your back touches the padding. Keep your hands stable at your sides or behind your head. 

Air Bike 

The air bike is a great full-body cardio ab exercise and increases your core’s muscular endurance. You can ramp out many reps and perform it for maximum time. It’s an ideal exercise to add to a circuit. 

Benefits of the Air Bike 

• This ab exercise increases your core’s endurance. 
• It’s great for circuit training. 

How to Do the Air Bike 

Lie on the floor with your hands behind your head. And your legs a few inches raised from the ground. Slowly crunch to meet one leg to your opposite elbow (close to touching), and then extend your leg and torso and twist to do the other side. Repeat this for a set number of reps, time, or as long as possible. 

Advanced Kettlebell Windmill

The advanced kettlebell windmill is a total body core exercise that engages your abs, shoulders, arms, and glutes. Holding a kettlebell overhead and bending your torso to your side simultaneously challenge your stability. 

Benefits of the Kettlebell Windmill 

• This movement is a full-body exercise that engages your core, upper body, and lower body. 
• It strengthens your hip and hamstring flexibility and mobility. 

How to Do the Advanced Kettlebell Windmill 

Clean and press a kettlebell in one hand while placing your other arm behind your back. While pushing your hips to the side holding the kettlebell, keep your arm holding the kettlebell locked out and stable. Look at the kettlebell as you lower your torso to the floor until you’re close to parallel without squatting down. Then, bring yourself back to the starting position. 

Ab Crunch Machine

The ab crunch machine is a weighted ab exercise performed on a machine. This allows you to use heavier weights to get your abdominal muscles to grow. Plus, the machine makes you use good form.  

Benefits of the Ab Crunch Machine 

• It strengthens your abdominal muscles and makes them bigger. 
• The machine ensures your form is good. 

How to Do the Ab Crunch Machine 

Position yourself into an ab crunch machine with your back against the backrest and secure your feet at the bottom foot padding. Next, grab the handles at the top and lean your torso forward as far as possible to move the weight. Then, slowly lower the weight back down. 

¾ Sit-Up

As the name suggests, the ¾ sit-up is a regular sit-up except stopping about 25% shy from the top. It’s slightly more than a crunch but not as high as a standard sit-up. This keeps the tension on your core while allowing you a fuller range of motion to engage more of your ab muscles. 

Benefits of the ¾ Sit-Up

• It puts your rectus abdominal (abs) through more of a range of motion. 
• This exercise keeps constant tension on your abs. 

How to Do the ¾ Sit-Up

Lie on a yoga mat and bend your legs to bring them closer to you with your heels firmly on the ground. Next, with your hands behind your head or sides, raise your torso as you would with a regular situp. But don’t go up all the way(slightly past the halfway point). Lastly, lower yourself back to the mat. 

Oblique Crunch

The point of the oblique crunch is to target more of your oblique muscles rather than your rectus abdominus, and even though it is a targeted exercise it is still one of the best ab exercises. Your obliques help you rotate to the left and right and bend side to side. With this movement, you’ll strengthen your core, reduce back pain, and improve your stability and flexibility. 

Benefits of the Oblique Crunch 

• This exercise strengthens your oblique muscles. 
• It helps you rotate and bend side to side, which can improve your athletic performance. 

How to Do the Oblique Crunch 

Lie on the right side of your back (slightly turned) on the floor (preferably underneath padding) with your feet on the ground (or elevated to challenge your obliques more). Place your left hand by the side of your head and extend the other arm on the ground. Crunch to your opposite leg to where your left elbow is, aiming towards your left knee. Repeat on the other side. 

Crunch 

Crunches are similar to sit-ups, and they are certainly one of the best ab exercises. The difference between these and sit-ups are you don’t go nearly as high off the ground. This keeps the tension on your core and protects your lower back. In addition, this movement will strengthen your abs and improve your posture. 

Benefits of the Crunch 

• The crunch improves your posture. 
• This exercise protects your lower back from injury. 
• It keeps the tension in your core. 

How to Do the Crunch 

Lie supine on a mat with your legs bent and feet flat on the floor. With your hands by your head or side, raise your upper torso slightly off the ground (below the halfway point of a sit-up), then bring your back down to touch the mat. 

Plate Twist

The plate twist is another one of the best ab exercises, it is an excellent movement for strengthening your obliques and upper and lower abs, improving your core strength and mobility. It’s a weighted movement performed with a plate, of course. 

Benefits of the Plate Twist 

• The plate twist improves your core mobility. 
• It engages your upper, lower, and oblique ab muscles. 

How to Do the Plate Twist 

Sit on a mat, straighten your legs with a slight knee bend, and place your feet on the ground (or elevated to increase the intensity of the exercise). Hold a plate in your arms while sitting up slightly below upright, then twist to each side until the plate touches the ground. 

Ab Roller 

The ab roller requires you to stabilize your spine to extend your ab muscles fully. And it requires you to roll your entire body weight and improves your stability. 

Benefits of the Ab Roller 

• This movement improves your core stability. 
• It improves your upper body strength. 
• This exercise strengthens your back. 

How to Do the Ab Roller 

Rest your knees on a yoga mat for knee support in a kneeling position. Then grab both sides of the ab wheel roller and roll out as far as you can until your body is parallel with the ground. Lastly, roll back up to the starting position. 

Plank

The plank is one of the best ab exercises you can do for your core. It’s a total body exercise requiring you to support your entire body weight, dramatically activating your core muscles. And it helps alleviate lower back pain. 

Plank Benefits

• The plank helps reduce lower back pain. 
• This exercise activates other muscles in your body besides your core. 

How to Do the Plank 

Start in a prone position, then rest your body weight on your forearms and elbows while holding your hands together for support. And make sure your body is parallel to the ground with your feet together. Hold this position for a set time or max amount of time. 

Sit-Up

The sit-up is similar to crunches but allows a greater range of motion. It improves the flexibility in your trunk and hips. 

Benefits of the Sit-Up

• This exercise is phenomenal for strengthening your entire core. 
• It improves the flexibility in your trunk and hips. 

How to Do the Sit-Up

Lie down on a mat with your feet slightly apart and your knees bent. Keep your arms by your side or your head, and lean your torso forward to complete a rep. 

Hanging Leg Raise 

The hanging leg raise is another one of the best ab exercises that targets your lower abdominals and improves shoulder mobility. They also increase the strength of your hip flexor muscles. 

Benefits of the Hanging Leg Raise

• This exercise strengthens your hip flexor muscles. 
• It’s a great exercise that improves your upper body strength. 
• It increases your shoulder mobility. 

How to Do the Hanging Leg Raise

Hang on a barbell suspended from the ground with your hands about shoulder-width apart. Slowly raise your legs without using momentum until your body forms a 90-degree angle. Then, in a controlled manner, lower your legs back to the starting position. 

About Your Core

Your abs are only one part of your core (1). Your abs are composed of muscles in your abs, hips, and back and include the following:

• Rectus abdominis: the central part of your abdominal muscles responsible for spinal flexion
• Obliques: the muscles that run diagonally along your core and are responsible for core rotation
• Transverse abdominis: a deep muscle that helps stabilize the core
• Spinal erectors: these are muscles on your lower back

Benefits of Strong Abs 

A strong core will make you stronger overall and improve your posture. Strong abs are essential for all movements. Your core muscles move and stabilize your spine and pelvis. Your abs help stabilize the weight you use on exercises; it’s vital in many compounds lifts and improves athletic performance (2). For example, your core must be strong enough to remain stable during the barbell bench press, sprinting, and changing directions. The stronger you get your core, the stronger your other lifts will be and the faster you’ll be. Moreover, training your core will help you reduce lower back pain. 

How to Train Your Core

You should train your abs with weight training to build strength and circuit bodyweight training to build endurance. Your abs are like any other muscle, so you want to perform weighted movements to increase the weight you’re capable of using in a given rep range–that’s a sign your core is getting stronger. For instance, doing an ab crunch machine with a weight for 10-12 reps, then increasing the weight the next workout. And training your core with movements for max time will increase your endurance and athletic performance. For instance, try performing three rounds of air bicycles for 45 seconds each as part of a total body circuit training. 

Rules to Follow With the Best Ab Exercises

Here are some rules to follow when training your abs. 

Warm Up 

It would be best to warm up your abs like any other muscle. Otherwise, you risk injury and won’t perform as well as you can. So make sure you start with a light weight if you’re doing a weighted ab movement. And do some reps of the exercise you’re doing first (before starting the circuit) if it’s part of a circuit. 

Incorporate Weighted Ab Movements 

Many people make the mistake of only performing bodyweight ab exercises and circuit ab routines. But it’s essential to train your abs like you would other muscle groups like your chest and add weight to them. For example, for bodyweight crunches, add weight. Weighted ab exercises will make your abs stronger. 

Implement Rest Days 

Many people think they can train their core daily, but this is a myth. As mentioned earlier, your abs are a muscle group like anything else. So it’s critical to allow rest days in between ab workouts to let your core fully recover. Otherwise, you’ll risk injury and struggle to get them more robust. 

Watch Your Diet

They say, “abs are made in the kitchen.” And that’s true. Although implementing the best ab exercises will strengthen your abs and make them pop more when visible, you must have low body fat levels to see them. And your diet is the key to low body fat levels (3). 

More Training Tips for Abs

These are some of the best ab exercises you can do. But since your abs are just one part of your core, take a look at these other ab workouts:

• Best Ab Exercises You’re Not Doing
• Best Ab Exercises For Those Washboard Abs
• These Are The Eight Best Bodyweight Exercises For Abs and Obliques

Best Ab Exercises Wrap Up

So there you have it, our list of the best ab exercises. Now, you do not have to do every one for each workout, but pick a few and roll with them.

Which ab exercises are your favorite?

References 

1. Flynn W, Vickerton P. Anatomy, Abdomen and Pelvis, Abdominal Wall. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551649/
2. Sharrock, C., Cropper, J., Mostad, J., Johnson, M., & Malone, T. (2011). A pilot study of core stability and athletic performance: is there a relationship?. International journal of sports physical therapy, 6(2), 63–74.
3. Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of strength and conditioning research, 25(9), 2559–2564. https://doi.org/10.1519/JSC.0b013e3181fb4a46

The post The 12 Best Ab Exercises for Ripped Abs appeared first on Generation Iron Fitness & Strength Sports Network.

How To Build Your Abs Using A Core Circuit.

If your training goals consist of building solid slabs of muscle while chiseling away at unwanted body fat in the process, the use of high intensity bouts of conditioning needs to be an absolute cornerstone in your aesthetics programming. This is especially true for tightening your core. In this article, we will showcase a core circuit workout and conditioning methods to build abs.

While there are too many types of conditioning routines circulating the industry to keep track of, one attribute that many lack is intensity.  Want to get the most out of your conditioning?  Try getting after it when your body and mind are close to the point of absolute exhaustion at the tail end of a training session.  This is where real gains are made, and the real athletes are separated from the soft pretenders.

Not only will maximally exerted conditioning sessions skyrocket your metabolic rate, they will help you achieve a higher level of testicular fortitude in the process, building a foundation of pride and accomplishment that follows you through whatever path you choose to follow.

LOADED CARRIES

There is no doubt that the traditional farmers carry is a great way to teach and develop proper shoulder and trunk alignment under some heavy ass loads that require concentrated effort to move, let alone execute with pristine form.  While the staple carry will always have its place in conditioning programming, slight variations of the loaded carry can help emphasize a movement pattern of muscle group being trained through the addition of direct and muscle specific conditioning.

If you want to be absolutely sure to thrash your shoulders, core and hips simultaneously while squeezing every available ounce energy out of your body, putting the final nail in your training day coffin, the cross body carry (CBC) is a powerful variation of the loaded carry.

Performing the cross body carry paired with the static push up hold has the ability to generate a huge amount of metabolic stress through the shoulders and core, while increasing your heart rate and exertion to near maximal levels.

THE SUPERSET

Executing the cross body carry followed by a violently tensioned static push up hold at the tail end of your upper body emphasized training days will leave your shoulders trembling, your core on fire, and your eyes searching for the nearest garbage can in case your lunch is coming out for an encore appearance.

To see what you’re really made of, start with a superset minimize rest periods while using near-maximal loads for the given time intervals.  A good starting weight will be holding 75% of your body weight in the bottom hand and 50% in the hand positioned overhead.  If this six-minute addition to your upper body-training day doesn’t leave you on the ground in sheer exhaustion by the last round, buck up and go heavier next session.

KETTLEBELL CROSS BODY CARRY

COACHING POINTS- CBC

• Choose loads that are near maximal while still keeping your spine and shoulders in a neutral position at all times.
  .
• Use a slightly heavier load in the bottom hand- Challenge yourself!  Start off with a load of 75% of your bodyweight in your bottom hand and 50% in your hand positioned overhead.
  .
• Assume a slow and steady walking speed that can be maintained throughout the set.
  .
• Shorten your stride length. Think one foot directly in front of the other keeping your feet well under your center of gravity.
  .
• Alternate the left and right hand positions for each kettlebell set you complete. Do not switch your hand positions mid set while you are on the clock!

PUSH UP ISO-HOLD

COACHING POINTS- PUSH UP HOLD

• Start in quadruped position and activate your core by maximally squeezing your abdominal wall and upper extremities.
  .
• Prep your shoulders by stabilizing your shoulder blades down and back, externally rotating the shoulder joint.
  .
• One leg at a time, step back and place feet at shoulder width apart while squeezing your body as hard as you possibly can to maximize full body tension.
  .
• Hold maximal tension in your glutes, core and shoulders simultaneously.
  .
• Maintain maximal tension for the duration of the hold, and remember, if you aren’t shaking you aren’t really generating that much tension

PROGRAMMING

This conditioning superset is ideal for a tag on for any upper body emphasized training day.  If you feel like you have a little fuel left to burn before shooting down that protein shake smoothie of yours, grab some kettlebells and get after it.  The first time through, use the programming parameters below.  From there, it’s in your hands!  Get as crazy as your body, or mind, will allow!

1A KB CROSS BODY CARRY 6 sets / 20 seconds / 10 seconds rest

1B PUSH-UP ISO-HOLD 6 sets / 20 seconds / 10 seconds rest

*Note that for the CBC, each set will alternate arms in the up and down position. Ex. set 1 right arm up, left arm down to the side, set 2 left arm up, right arm down to the side.

Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of elite level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.

The post Build Up Your Abs With This Core Thrashing Circuit appeared first on Generation Iron Fitness & Strength Sports Network.

One of The Rock’s secret abs and core movements is the seated leg raises. 

Dwayne Johnson, famously known as “The Rock,” isn’t only an A-list celebrity known for appearing on the silver screen in movies such as Red Notice. He has a long and impressive history with bodybuilding. He was once married to an IFBB Pro League professional bodybuilder and had a bodybuilding show in development called Athleticon. This article will review one of the ways The Rock works on his abs and core – the seated leg raises. 

Johnson’s dedication and success in bodybuilding have not gone unnoticed. He received the prestigious Mr. Olympia “Man of the Century” ICON award. But Johnson’s physique is not just a thing of the past — as a professional wrestler-turned-actor, he remains jacked and huge to this day.

For someone who just turned 51, The Rock is in fantastic shape. This guy is a fitness icon for many half his age! He regularly shares his workout program, and many are excited to see what has got him as shredded as he is.

One thing many people soon notice about The Rock is his abs. They aren’t the regular six, eight, or even 12-pack many other celebrities have. He shared in an interview that this is due to an injury from his professional wrestling days. He tore his quad off his pelvis, and the chain reaction tore his abdomen wall. 

One thing to note is that he didn’t give up even then because of his commitment to wrestling. The Rock gets up at 4 am and trains six days a week. Even though many would give up after such an experience, he’s still in shape and has devised ways to train his core. 

In a recent Instagram video, The Rock shared one of his trusted core, and ab-building routines — bench seated leg raises. The key for him has been to focus on strength rather than aesthetics. The Rock wrote on Instagram: 

“I’m the last dude to give abdominal advice, but after I tore my abdomen wall during a wrestling match (fun pain), I had to really concentrate on ab exercises that strengthened my entire wall and core again.” 

The Rock Core Exercise — Bench Seated Leg Raises

Below is a video The Rock uploaded to his Instagram recently of him performing bench seated leg raises:

 

View this post on Instagram

 

A post shared by Dwayne Johnson (@therock)

Bench seated leg raises are a variation of leg raises that help strengthens your core. With this ab movement, the resistance comes from your bodyweight. So it’s easy to add them to your workouts at home or in the gym. All you need is a flat bench.

Doing leg raises is a better way to activate the “global” muscles (muscles of the outer core that help stabilize the torso) than even planks (1). Your rectus abdominis is a global muscle, so the seated leg raises are an excellent move to implement if you want to build a six-pack. In addition, you can increase ab hypertrophy by using ankle weights during this exercise.

How to Perform Bench Seated Leg Raises

Bench seated leg raises are done sitting almost at the edge of the bench. Lean back to between a 60 or 45-degree range and then grip the sides or the end of the bench. Bring your legs up too, but keep them hanging off the bench. Squeeze your abs and then raise your legs up and down to complete a rep. Throughout the movement, try to maintain a tight midsection. 

The Rock makes them harder by taking his hands off the bench, but you should only do this if your stability is rock-solid hence The Rock’s name. 

Bench seated leg raises have been around for a long time and are a trusted way to work your core and abs. Many bodybuilding legends and fitness professionals recommend this routine for building strong abs. It trains the entire core and helps you improve on other movements like deadlifts, squats, bench presses, and rows since strong abs have carryover to those compound movements. 

Mistakes to Avoid When Doing Bench Seated Leg Raises

One mistake people with this routine is not concentrating on their abdominals during their reps. This could lead to lower back pain and injury. To avoid this, focus on your engaging your abs during each rep. 

Raising your legs too high during this exercise will shift the focus from your core and abs to your back. You should avoid swinging your legs during the up and down movements to hasten the reps. This exercise requires maintaining control and keeping your core under tension for longer for better ab hypertrophy (2).

Finally, ensure you breathe correctly during seated leg raises to avoid feeling lightheaded or dizzy. Breathe in when lowering your legs and out when lifting. Taking deep breaths as you exercise will help you get enough oxygen flowing in your body.

Bench Seated Leg Raises Muscles Worked

 

View this post on Instagram

 

A post shared by Dwayne Johnson (@therock)

Leg raises work on your core and abs, which stand out and help give you that muscular physique when you have little body fat. While several of the muscles in your abdomen are targetted, the rectus abdominis receives the most work. 

When done properly, seated leg raises can also target your obliques. These muscles act as stabilizers during the hip flexing movement that you do with leg raises. Working on your obliques can help with coordination and balance.

Your hip flexors are many muscles that run from your pelvis to your thighs, and seated leg raises also target them. Your iliopsoas are your primary hip flexor muscles and are made of the minor and major psoas and the iliacus (3). Strengthening these muscles with leg raises is crucial to movement and helps to activate the core when the thighs are raised higher than the hip level. 

Final Word

Bench seated leg raises are significant for strengthening your core and lower body. This leads to better coordination and stability when doing your other weight-lifting routines. In addition, the Rock says, “I’ve found that a strong core/tight abdomen wall is super beneficial to your gains.” 

Bench seated leg raises will help you tone your body and build a six-pack. In addition, it bolsters your abdominal muscles, and you can add challenging variations to maximize your gains. So feel free to try bench seated leg raises the next time you train your core muscles. 

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References

1. Park, D. J., & Park, S. Y. (2019). Which trunk exercise most effectively activates abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. Journal of back and musculoskeletal rehabilitation, 32(5), 797–802. https://doi.org/10.3233/BMR-181122
2. Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701 
3. Cronin, C. G., Lohan, D. G., Meehan, C. P., Delappe, E., McLoughlin, R., O’Sullivan, G. J., & McCarthy, P. (2008). Anatomy, pathology, imaging and intervention of the iliopsoas muscle revisited. Emergency radiology, 15(5), 295–310. https://doi.org/10.1007/s10140-008-0703-8

The post How The Rock Trains His Core for Shredded Abs at 51 appeared first on Generation Iron Fitness & Strength Sports Network.

The cable core press is an excellent ab exercise involving your upper body muscles. 

Does it feel like it’s abs season? Whatever your answer, chances are that working on your sexy six-pack and obliques are on your mind. For that, you need core exercises like the cable core press. 

Core exercises are about more than just rock-hard abs when it comes to bodybuilding (not saying looking fab isn’t essential, by the way). But you need your core in top shape to protect your spine and reduce your risk of injury when doing actions like weightlifting.

Core exercises help to improve your posture, give you better stability, and improve your overall performance. They can even help reduce back pain and make simple daily tasks more manageable, including bending or twisting your spine (1). 

As the name suggests, the cable core press targets your core, specifically your abs, obliques, shoulders, and chest muscles.

Are you interested in this surefire movement to build your core and enhance your functionality? Here’s everything you should know about the cable core press, including how to do it, its benefits, and some good variations of this exercise. 

How to Do Cable Core Press

Cable core presses are an excellent way to engage and work your mid-section muscles. During this exercise, your core acts like a weightlifting belt to stabilize and protect your lumbar spine. You have to ensure that your core contracts to prevent unwanted movements. Here’s how to do the cable core press with some tips on form.

1. Stand next to the cable machine and adjust the handle to align with your chest. 
2. Next, stand with the left side of your body facing the machine.
3. Step away from the machine with the cable to ensure it’s taut, then position yourself.
4. Hold the cable machine handle to your chest while keeping your shoulders back, and contract your core.
5. Then slowly push your hands before you until your arms are extended fully. 
6. Pause for three seconds in this position and then return your hands with the handle to your chest.
7. Repeat this several times, ensuring your movement is slow and controlled. 
8. Switch to your right side facing the machine and repeat the above – to target both sides of your abdominals. 

*Tip: Keep your core engaged throughout this exercise and avoid rotating your hips or shoulders — this will take engagement off your abdominals. If you find this happening despite trying to stay stable, lower the weight.

Benefits of the Cable Core Press 

Keeping your midsection looking lean and muscular is vital to your aesthetics. The cable core press helps to engage the abs and obliques, giving you that lean and chiseled look. Below are other essential advantages of adding the cable core press to your bodybuilding routine.

Rock Solid Core

A strong core is essential for deadlifts, heavy squats, and barbell rows. Without a strong midsection, your body won’t succeed in handling the heavy loads you need to build mass. A rock-solid core also helps to cushion your spine like a weightlifting belt and improves your stability. 

Hypertrophy In Standing Position

Many core exercises are done in a supine or pushup position, e.g. planks or bicycle crunches. These exercises only target your core. But the cable core press is done standing, transferring the stress and hypertrophy to a standing position. This dramatically improves your functionality that carries over to their movements, such as the barbell standing shoulder press that keeps your core muscles stable. 

Constant Tension

Since this is done with a cable machine, it provides constant tension and more even load distribution across your muscles. In addition, with cable core presses, you won’t miss out on the stabilization part of your bodybuilding plan.  

Total Body Engaged

Cable core presses engage the whole body, requiring a pressing movement to target your abs. But, again, you’ll need to depend on the stability of your upper and lower body muscles and joints to lock you into position while you move. 

Posture Improvement

As a result of the spinal rigidity and tension used in this exercise, you’ll have to stabilize your joints to keep your body centered. It can also help alleviate lower back pain (2).

Safety

The cable core press is safe and leaves little room for injury when you use the correct form. If you fail mid-rep, you don’t have to worry about a heavy bar or the likes crashing down on you.

Heavier Loads

A cable machine allows you to add the load needed to challenge your muscles as a seasoned lifter. This exercise is also great for beginners who can reduce their weight to a lighter load.

Cable Core Press Variations

Since the human body adapts quickly, doing the same exercises over a long time can cause your gains to halt. Therefore, it’s always advisable to rotate other core exercise variations. That way, you can avoid being caught in a rut that leads to a plateau. Here are some variations of the cable core press that you can try out. 

Cable Woodchop

This explosive compound exercise also helps to strengthen and develop your core, specifically your obliques. It uses an adjustable cable machine and improves hip stability and strength.

Kneeling Cable Crunch

The kneeling cable crunch works on your core, hips, and lower back. You also use a cable machine with this exercise, performed in a kneeling position.

Crunch Chop

The crunch chop engages your core, hips, and glutes. You typically don’t use a cable machine or weights for this exercise. Instead, you’ll use your bodyweight, a light dumbbell, or a medicine ball. 

Cross Chop to Knee

This essential bodyweight exercise engages your abs, hips, and obliques. It helps to increase your balance and is a good form of strength training. 

Core Anatomy

Your core comprises trunk and hip muscles surrounding your spine, hips, and abdominal viscera. Think of it as a big box with your abdominals in the front, and then you have the hip girdle, pelvic floor, diaphragm, gluteals, and paraspinal all forming borders. There are about 29 muscle pairs in this box. 

Now obviously, we can’t mention all of these in this post, but here are the muscles of the midsection to pay attention to in general:

Rectus Abdominis

Also known as the trunk flexors, these muscles are responsible for trunk flexion, which handles bending forward movements and your ability to curl up.

Obliques

The core is made up of internal and external obliques. These are responsible for your trunk rotation and help you twist from left to right. 

Transverse Abdominis

Your transverse abdominis deal with the compression of your abdomen. It draws your belly button into your spine.

Erector Spinae 

The erector spinae, also known as back extensors, helps you stand straight after bending over. It’s also responsible for bending backward and other trunk extension movements.

FAQs

What does cable core press do?

The cable core press is a good core strengthening exercise for your bodybuilding routine. It also helps to improve your posture, athletic performance, and stability. 

What muscles do cable core press work?

Cable core presses focus on the muscles of your midsection. They also help with your shoulders.

How to do a core press?

A core press can be done with a cable machine to help strengthen your core. Please check the above instructions for a step-by-step breakdown of how to do a cable core press.

References

1. Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current sports medicine reports, 7(1), 39–44. https://doi.org/10.1097/01.CSMR.0000308663.13278.69
2. Coulombe, B. J., Games, K. E., Neil, E. R., & Eberman, L. E. (2017). Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. Journal of athletic training, 52(1), 71–72. https://doi.org/10.4085/1062-6050-51.11.16

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Get Ripped Obliques with this Workout

A midriff cannot be deemed complete without shredded obliques. Obliques are the fish gill-like muscles present on the side of your abs. Most people are too busy performing crunches and hanging leg raises that they completely forget about training their obliques.

While it is important to have a low body fat percentage to show the obliques, you still need to train them. The obliques need to be trained for both function and show. The oblique family plays a major role in many different movements and are an essential part of the core.

1. Cable Woodchoppers – 3 Sets 15 Reps

Unlike the free weight, cables are incredibly effective in maintaining constant tension on your working muscles. Cable woodchoppers target your obliques and will give you a muscle tearing pump by the end of the exercise.

Attach a D-handlebar to a tower, and move the cable to the highest pulley position. Stand at an arm’s distance from the pulley. With your right side to the cable, grab the bar with both hands. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Repeat with your left side.

2. Decline Bench Oblique Crunches – 3 Sets 20-15-15 Reps

The decline oblique crunches are one of the most underutilized exercises. It’s important to squeeze and contract your obliques while performing these exercises and maintain a full range of motion.

Lie on your left side on a decline bench. Keep your right hand on the back of your head and place your left hand on your right obliques. Touch the bench at the bottom of the movement and your upper body should be perpendicular to the floor at the top of the movement. Repeat on your right side.

3. Side Planks – 3 Sets 1 Minute, 45, 45 Seconds on Each Side

Planks have earned a name for themselves for being a great core builder. Planks exploded onto the scene with the introduction of CrossFit. Side planks are a plank variation which helps in building definition in your obliques.

Start on your side with your feet place one on top of the other and one forearm directly below your shoulder. Raise your hips and contract your core until your body is in a straight line. Don’t let your hips fall down during the working set.

4. Landmines – 3 Sets 15 Reps Each Side

Landmines are a great core builder and your obliques take the most beating in this exercise. If you don’t have the landmine equipment at your gym, you can perform this exercise by placing a barbell in a corner and holding one end of the barbell with both your hands.

Stand with your feet shoulder-width apart while holding the barbell with both hands in front of your face. Keep your elbows locked out while you twist to your right side. Go as far as you can without twisting to your hips. Return to the starting position and repeat for the left side.

5. Russian Twists

Russian twists are one of the most common oblique exercises. Most people make the mistake of going too heavy on this exercise. Use a weight plate or a dumbbell with which you can follow a full controlled range of motion.

Sit with your feet placed flat on the floor and your back at a 60-degree angle. Hold a weight plate over your knees with your arms stretched out. Rotate to your right side and contract your obliques. Return to the starting position and repeat for the left side.

Which is your favorite oblique exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

*Header image courtesy of Envato Elements.

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Help make that six-pack pop with sculpted obliques.

When we picture a perfectly sculpted mid-section, we think of that washboard six-pack that stands front and center. But your obliques are equally as important as that shredded core. Not only do sculpted obliques make you look good, but they can provide great benefits to your overall physical health in terms of preventing lower back pain and offering great overall support. For the strongest, most sculpted looking core, your obliques need as much work as the rest of your abs.

Everyone is guilty of skipping an oblique exercise here and there in order to squeeze one more exercise in for those front and center abs. While your main core is equated to a building, your obliques are the support system that holds that building in place. The building only looks good if its able to stand for all to see.

So, while the argument can be made that your mid-section gets all the attention because that is what people see, think again. Every chiseled part of your abs matter for that toned physique and stellar V-shape taper. As the largest ab muscles, your obliques should never be neglected and with strong, stable oblique muscles, your lifts and ab workouts will be more effective and efficient.

What Are Your Obliques?

Located on either side of your abs, your obliques sit between your hip flexors and lats. As an important muscle and source of connection for your abs and lower back, these muscles are responsible for bridging two of the largest and most important muscles in the body. Otherwise known as your transverse abdominis, your obliques are responsible for assisting with rotational exercises and core stabilization.

Not only will strong obliques help with overall core function with other ab exercises, but they provide a source of balance and support for big lifts like the squat (1). For help in your total body transformation, your oblique muscles deserve as much love as everything else.

Benefits of Strong Obliques

The benefits of strong obliques are also reasons to make sure you do not skip over these muscles during your ab routine. That more toned appearance you desperately want will come as a result of working these obliques more and more. As the bridge between your abs and lats, this muscle can truly make both pop and show off those hard-earned wings and washboard abs. Working your obliques will not make you bulky or overly muscular, but will in fact totally change your appearance into one of a sculpted athlete, bodybuilder, or gym fanatic.

Aside from the benefit of a sculpted appearance, strong obliques can work to prevent injuries and assist in lower back pain. In order to compensate for weak obliques, your lower back takes much more strain than it actually wants, leading to tightness and added stress with the unfortunate side effect of potential injury (2).

Working to your overall performance benefit, strong obliques can help strengthen your entire mid-section, so whether it’s a big powerlifting exercise, like the squat, bench press, or deadlift, high-intensity interval circuit, or a bodyweight routine, your entire body will be balance and stable for a great athletic boost (3).

Top Oblique Exercises

Russian Twists

As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your body maintains rigid form throughout the exercise. These can be done with no equipment or modified to use a med ball, plate, or dumbbell.

How to: Start seated with your knees bent and feet slightly elevated. Keeping a long spine and an engaged core, lean back slightly as you rotate from one side to the other. If you are holding a weight of some kind, hold it out in front of you.

Side Planks

Side planks are a classic core exercise that really work the obliques for balance and stabilization. The added benefit is that your glutes, hips, and shoulders also feel this workout. Side planks will help with good posture and better movement by really working to build your core.

How to: Laying on your side, raise your hips so only one elbow and your feet are touching the ground. Make sure your body is in a straight line from your head to your feet and really engage your core to stay balanced and firm.

Single Leg Toe Touches

Single leg toe touches work for overall balance and strength and work your obliques while also hitting your hamstrings and hips. As a simple movement, this is a convenient exercise to target your obliques and really ensure great growth in strength, balance, and coordination.

How to: Lie on your back and engage your core. Lift one leg and the opposite arm and bend upwards to touch them. Lower back down and repeat the same motion with the opposite arm previously used and the opposite leg as well.

Bicycle Crunches

Bicycle crunches are one ab workout that really works for body movement. Combined with a healthy diet and cardio, these can aid in weight loss and work to build muscles in your abs and obliques. By strengthening these muscles, you will work to add better movement to a host of other activities.

How to: Lying on your back, bend your knees at a 90-degree angle and put your arms on your head with your elbows out. Engage your core and twist upwards touching one elbow to the opposite knee. Straighten out your legs and repeat this movement with the other arm and leg.

Dumbbell Side Bend

Side bends in general are great for working your mind-muscle connection, as well as overall core strength and spinal mobility. Adding a dumbbell or a plate will only strengthen your obliques even more and for those who struggle to get up and down from the floor easily, these are a great standing oblique exercise.

How to: Stand tall with your shoulders back and core engaged. Holding the weight in one arm, slowly tilt downward toward the side with the dumbbell. Slowly return to standing straight and repeat for your desired number of reps.

Wrap Up

While our obliques are often overlooked, they provide great benefit for our overall core strength and toned physique. As a large abdominal muscle and bridge between our abs, hips, and back, it is important to work this muscle as equally as the others to avoid unwanted pain and to improve balance and stability. Don’t neglect this powerful muscle and see your overall growth and physique shine by working your sometimes overlooked yet always important obliques.

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*Images courtesy of Envato

References

1. Martinez, Amy; Brookbush, Brent (2020). “Internal Obliques”. (source)
2. Kravitz, Len. “Super Abs Resource Manual”. (source)
3. Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)

The post Best Exercises To Sculpt Your Obliques appeared first on Generation Iron Fitness & Strength Sports Network.