When it comes to developing pro level abs, crunches and oblique twists are likely not going to cut it – even if your bodyfat is low. For this reason, it is often necessary for you to go far out of your comfort zone when trying to get the ultimate ab workout. You already know that switching up your workouts is key, especially for those who have been training 3 + years. Training your abs is no different, despite the never ending perception that somehow abs are this magical muscle group that needs a completely different training methodology. Without further ado, three lesser known, yet highly effective ab exercises for incorporation in your training program:
#1 – The Moving Plank
Think you’ve mastered every ab exercise? Try this bad boy! You’ll need a towel and a floor that allows for a towel to slide. If your gym has an exercise room with a wooden floor, that is perfect. Simply get into a pushup position with the towel under your toes and start “walking” with your hands. Keep your belly button pulled into your spine and your glutes tight, focusing on pulling your lower body with your upper body – minimizing hip swaying. Make sure you breathe! Try to go as far as you can with good technique. We’ve seen some big strong guys not make it 10 feet! Continue to challenge yourself to go further each time you add this awesome ab exercise! You will also get the benefit of additional chest, arm and back stimulus!
#2 – Dragon Flag
The dragon flag is an advanced abdominal training move that has been popularized over the years because, quite frankly, it looks cool and is highly effective, especially when you add in the special variation below. Bruce Lee is said to have possibly invented this move. One look and it’s clear that the dragon flag is not a move for a beginner. This move is performed by laying down on a bench face up, and grabbing the bench with your hands next to your head. This will secure the upper body to the bench and provide balance in addition to support. After grabbing the bench, the next step is to lift the legs and core all the way up into the air. Keeping the body relatively straight, the next step in this exercise is to slowly allow the body to come back down onto the bench. By moving slowly back down, the core muscles are forced to rigorously work to support the body’s weight as it remains suspended until settling back down. What you get out of this move completely depends upon what you put into it. If you just use momentum to throw your legs around, you will not get the maximum benefit from this ab exercise. If you want to make this move even more difficult, pause for a count of 3 (remember to breath) and contract your abs at the middle of the movement.
#3 – Front Lever i.e Upside Down Plank
If you can do this move, you’re definitely in the 1% as this is one of the most difficult abdominal exercises out there! Start by hanging from a pull up bar using an overhand grip roughly shoulder width apart. While in this position hanging from the bar, the next step is to use one’s core strength, shoulders, and back muscles all at once to pull the body into a laying position. The body should be completely flat and parallel to the ground. This move is a beast! And perfect when you want to push your core to the limits – and catch the attention of everyone in the gym!
Disclaimer The views and opinions expressed in this article do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Authors may have been remunerated by USPlabs. The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.
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