First of all I should mention that I’m a firm believer in abs are made or lost in the kitchen. So it’s as important if not more to make sure you’re eating the right things and constantly abusing your abs!
With that being said LETS GET INTO IT with my top 5 ab exercise at the moment!
- Roll outs
(Beginner) Number one on my list at the moment plus an exercise I do religiously in any of my core sessions, has to be rollouts. This is a great exercise to build your overall core strength! You want to be holding at the bottom for 2-3 seconds, coming up and exploding straight back down for 2-3 seconds. I normally do 10-12 reps, mixed in with other ab exercises!
(Advanced) If your core is really strong try rolling out from a push up position or standing. These will really challenge your core, stability and shoulder strength! I normally do 6-8 reps, again mixed with other ab exercises straight after.
- Oblique cable twists
Hands down my favourite core exercise at the moment! Purely because I love hitting the obliques and I’m trying to get my obliques to really come through at the moment. Diet also plays a major part in that! For this exercise set up on the cable machine in line with your ab area, take a couple steps out, clutch the handle with both hands and you want to be twisting your upper body. The heavier the weight, the harder the exercise! I’d suggest 10-12 reps per side depending on the weight, for lighter weights you could go as high as 15-20 reps per side and 3-5 sets.
(Make sure you set the machine to be in-line with your abs!)
- Russian Twist (with medicine ball)
One of the most common yet effective core exercises known, Russian twist are great for targeting all areas of your core plus hitting those obliques. If you’re just starting out, I’d suggest doing this as a separate exercises with 12-16 reps (6-8 each side) 3 sets and light medicine ball. However, if you’re more advanced, I find Russian twist most effective when performed alongside a range of other core exercises back to back! (Routine at the end)
- Leg raises (with medicine ball)
Another popular exercise for both beginners and advanced gym-goers is leg raises. If you’re starting off and still building your core & arm strengthen, I’d suggest ditching the medicine ball or using the lightest ball you can manage. For this exercise you want to start of flat on your back and bring both the ball and legs to the top, REALLY SQUEEZE those abs at the top! 8-10 reps 3-5 sets. However, once again if you’re most advanced i’d suggest performing this exercise in a mini circuit.
- Decline sit-ups (with twists)
As you can see in the video, decline sit-up are a perfect ab exercise for both upper and lower abs, whilst the twist activates those obliques. For beginners you want to getting minimum 10-12 normal decline sit-ups then straight into 6-8 reps with a twists at the top. If you’re more advanced, I’d be expecting 15-20 reps and 16-20 twists back to back.
There you have it guys! My top 5 ab exercises at the moment. Of course there are more exercises I do but I’ll save those for my next top 5! Below is a routine for you guys to try out in your gyms both a beginners version and advanced. PS: use this as a skeleton and build around it! I.e add reps, take reps out change things that will tailor to your specific needs!
This is a circuit, therefore no rest you go straight into the next exercise. IF YOU WANT ABS YOU GOT TO ABUSE THEM!
Beginner’s x 3-4
- 6-8 reps: Normal roll out
- 10-12 reps: Russian twist with medicine ball
- 6-8 reps: Leg raises with medicine ball
- 8-10 reps: Crunches
- 20 reps: Mountain Climbs
Advanced x 3-4 (one of my routines – then I jump into 3-5 sets of oblique twists)
- 6-8 reps: Press-up roll outs
- 10 reps: Normal roll out with 3-5 second pause at the bottom
- 16-18 reps: Russian twist with medicine ball
- 10-12 reps: Leg raises with medicine ball
- 40-50 reps: Mountain Climbs
Crunches and Mountain climbs images
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