1. Weighted Upright Cable Crunches
For a majority of people, the most important thing when it comes to a good body physique is having a flat stomach with well defined abdominal muscles. The big secret to achieving a flat stomach takes discipline and consistency. Eat right and exercise on a regular basis. In this gallery, you will find different tips and exercises to building better abdominal muscles that will make you proud of your body!
As far as getting a defined, bulging six pack, the biggest transition people need to make is to implement weighted ab exercises along with things like crunches.
Yes this will help tone up the muscles, but if you want your abs to stick out more and have some depth to them, you need to train them like any other muscle. Doing weighted ab exercises will help strengthen and define your core. This along with a clean diet and regular exercise will give you the waist you have always wanted.
2. Hanging Leg Raises
Hanging leg raises are a great way to develop your entire core. You must have the strength to keep your body stable while raising your legs. If you are able to, try and get your legs up as high as possible without using any swinging to gain momentum on the way up. Then, once you are at the top. pause for a second, then slowly allow you legs to go back down. It is important that you are always under control. You develop just as much muscle on the way up as you do on the way down.
3. Standing Roll Outs
This can be very difficult for some, but the more you work on it the better you will get and the more you will feel it ripping your abs into shape. For beginners, it may be best to start on your knees or allowing the weights to hit a wall to prevent you from going too far and falling. Make sure you go slow and steady to ensure good form and prevent any injury. Like hanging leg raises, this will work your entire core and will really test your abdominal strength.
4. Decline Leg Raises
Another ab ripping favorite, this is another exercise similar to the previous three but with a different twist. The most important part of the ab exercise is to go as slow down with your legs as possible. Try messing around with the your legs (try bent and straight) to see which gives you the biggest burn. You will feel you abs really grinding on every rep once you get comfortable with the lift and will actually feel the results.
5. Body Weight Crushes Routine
I like to do these after I have completed by weighted ab exercises. This is a good way to ensure you have really exhausted your core to end a workout. It is good to mix it up and do exercises that target lower, upper, and obliques. Try doing 10-25 reps with 5 different exercises. If you still have enough juice left once you have completed that and taken a short break, go for another round until you can muster up more.
Hate to break the bad news, but if you want the abs you’ve always dreamed of, you are going to want to implement cardio. It is best to mix in the weighted ab routine during your actual workout (in between sets of bench, pull-ups, etc.) and then do your burning crunch routine. Once this is completed, time for cardio. It is probably best to mix it up everyday so you don’t get board. Try things like running, elliptical, stair master, pushing sleds, or even incline walking. The main goal is to keep the heart rate elevated for an extended period of time and burning calories. Hope these tips helps, good luck!