No crunches or situps here, not your typical stomach exercises but unique ab work outs
Mike Geary - Authorized Nourishment Expert , Certified Nutrition Specialist, Certified Personal Trainer says Instead of the typical ab work outs that we see so often with crunches, situps, leg lifts, etc... I really like to give my readers better options for metabolism-boosting high power workouts that work their entire body whilst also working their abs... thus building rock hard abs & core, but also making a much better fat-burning workout than a standard ab session.
I am going to demonstrate to you an example today of one of my favorite "ab work outs" that does not include any direct "ab exercises" at all. It is in a tri-set format [ similar to a super-set but alternating between 3 exercises ].
Here it goes:
1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor
A good rep scheme to use with this may be 3-4 sets of 8 reps for each exercise, or more sets for less reps, for example 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval [ such as 30 seconds.
Renegade dumbbell rows are done starting in a pushup position with the hands on two dumbbells. You then row one dumbbell up whilst stabilizing your body with your other arm. Move the dumbbell back to the floor and alternate the rowing arm whilst stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your complete midsection core area. Trust me... You may feel it in the abs! Great ab & core exercise.
Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the higher back as in back squats. You stabilise the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders whilst keeping your elbows out out front of the body.
This takes a little practice at first, so you may need to seek a pro tutor at your gym to help with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you will feel this one in the abs big time!
For rock hard abs front squats - surprisingly is a good intestinal exercise
Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It kind of resembles climbing a mountain but flat on the floor. If you want an advanced version, you may also shuffle your hands 8-10 inches forward and backward as well as the leg movements. This actually makes it a full body exercise and MUCH harder than standard mountain climbers.
After finishing each exercise, rest about half a minute before starting the subsequent exercise. Rest about 1-2 mins after completing each "tri-set" before repeating.
This can give you one of the best ab work outs you've ever had without even doing any direct ab exercises. You'll see what I mean after you try it! best ab work outs manual
This is merely a sampling of some of the killer ideas you can discover in my internationally top selling PDF program, The Truth about 6 Pack Abs, currently the one preferred abs program online [ as ordered by clickbank.com ] with 10's of thousands of users in over 150 countries. If you do not already have a copy be sure to pick one up today...
Not only will you receive a total blue-print for challenging full-body workouts that will thoroughly define your complete body as well as your abs [ can be changed to amateurs or advanced levels ], but you can also gain an in depth understanding of what sorts of nutritive techniques and other lifestyle aspects that it takes to reduce your belly fat to the level where your abs are plain.
Check out what other users say about their results with the Truth about 6 Pack Abs program below
