Health

Top ten Abs building exercises

1.Barbell Floor Wiper

– Lie with your back flat on the floor and your arms extended holding the barbell above your chest.

– Keeping your arms fixed straight raise your legs up to the L-shaped position.

– Lower your leg down to each side then back up without touching the floor.

Barbell Floor Wooper
Barbell Floor Wooper

 

2.Medicine Ball Slam

– Standing up with your knees slightly bent lift the medicine ball directly over your head with your arms extended.

– Rise up on the balls of your feet and use your core muscles to throw the ball to the ground as you bend forwards at the waist.

– Catch the ball and repeat. The motion will not only train your abs but will also give you powerful shoulders.

Med.Ball Slammer
Med.Ball Slammer

 

3.Side Jackknife

– Lay on your side with your left arm extended out on the floor and you right arm bent to your head with your elbow bent out.

– Make sure your right leg is on top of your left.

– Bring your right elbow to your left leg as you raise your body up, contracting your obliques and slowly lower down before swapping sides after reps.

Side Jacknife
Side Jacknife

 

4.Dragon Flag

– Lie back on the bench with your hands holding the bench behind your head.

– Bring your knees up to your chest and kick out to the ceiling, raising your body with just your shoulders on the bench.

– Keep your body straight and as you slowly move down. You’ll not only feel the burn in your abs but in your lower back too.

Dragon Flag
Dragon Flag

 

5.Cable Woodchopper

– Set the cable to the highest position with and stand side on to the weights with your back to the machine.

– Grabbing the handle with both hands take a step away from the tower and put your feet shoulder width apart.

– Extend your arms fully and pull the handle down and across you body whilst rotating your torso.

– Bend your knees and pivot your back foot and slowly return to the start position, swapping sides after each set.

Cable Woodchopper
Cable Woodchopper

 

6.Cocoon

– Lay flat on you back with your arms extended behind your head and your feet slightly off the ground.

– Pull your knees towards your chest, lift your backside off the floor and lift your arms over your head as you perform a crunch and repeat.

Cocoon
Cocoon

 

7.Sandbag Sit-Up

– Lie with your back on the ground and you knees bent upwards.

– Hold a sandbag up above you with both extended arms and crunch forwards as you tense your core so your body performs a V shape with you thighs.

– Carefully lower down and repeat.

Sandbag Situp
Sandbag Situp

 

8.Hanging Leg Raise

– Grab a pull-up bar making a V shape with you arms and lower yourself into a dead hang.

– Put your feet together and raise your legs until they are perpendicular to your torso whilst keeping them straight.

– Slowly lower back to the starting position.

Hanging Leg Raise
Hanging Leg Raise

 

9.Superman With A Twist

– Lie on your stomach and place your hands on your head.

– Raise your torso and twist your chest from one side to the other.

– This move will not only target your abs but can also help combat that dreaded back pain.

10.Dish Rocks

– Sit up with your legs straight and extend your hands up above your head.

– Raise your legs to make your body form a dish shape.

– Keep your body rigid as you rock back and forth to strengthen your core.

Dish rocks
Dish rocks
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