Ever had a day at the gym where everything is too sore to train? What about focusing on just abs for a session?
What you’ll need: Cable machine, barbell for rollouts, Roman chair, stability ball and a mat
It is so important to train your abs from every angle, with different styles thrown in. Give your abs the necessary stimulus to transform, which certainly does not mean performing hundreds of crunches.
How to do it:
For this workout, perform each exercise for the stated time, or 12 reps for 3 sets. Your core will thank you for it!
Note: The Roman chair and stability ball pass were named some of the most effective ab exercises following extensive research sponsored by the American Council of Exercise! They generated 39% more muscle activity than the traditional crunch.
Cable isometric hold
Set the cable to chest height. Grab the cable with both hands and stand parallel to the machine. Bend your knees slightly and hold this position for 30 seconds (arms straight out). Make sure to engage your core. You will definitely feel this one through your oblique muscles. Repeat on the other side.
Cable side plank hold
Place the cable setting to the lowest point. Get into a side plank position then grab the cable and hold it straight up above you. Make sure to brace your core. Hold for 30 seconds and repeat on the other side.
Ab rollouts + Roman chair side to side knees superset
Ab rollouts not only strengthen your core but also do wonders for your shoulders and triceps. These are easiest with an ab wheel, but if you don’t have one then use a barbell. On your hands and knees holding the barbell with a wide grip, engage your core and roll down (out) as low as possible. Once you have reached your maximum point use your core to ‘pull’ your torso back up. For the Roman chair exercise, position your arms on the padded supports and bring your knees up to each side to work your oblique muscles.
Stability ball passes + V-up superset
While lying flat on the floor with the stability ball between your arms, brace your core and pass the ball to your feet in one smooth movement. Return to the lying position while squeezing the ball with your legs. Keep swapping the ball between legs and arms until you have reached the required reps. V-ups are a similar movement but without the ball. Simply lift your legs and arms simultaneously to meet at the midpoint.
By Fitness blogger Izzy
Author: Tanja Schmitz
Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.