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Posts Tagged ‘Ab exercises’

Six Ab exercises with Ben Foden

Wednesday, May 15th, 2013

 

Frog sit ups

Frog Sit ups

The classic sit up where the feet are fixed or held down is a great abdominal exercise but this exercise also uses the hip flexors – the muscles right at the top of the thighs – to pull the torso off the floor. The frog sit up, with the thighs out to the side means the hip flexors are less able to help with the movement meaning more work for the abdominal muscle.

TIP: As the abs are working hard and the feet are not pinned it helps to change hand position. Instead of putting the hands behind the head or neck hold them out over the thigh and slide them up the legs with every rep.

 

Russian twist

Russian Twist

Twisting is one of the main functions of the core but is often overlooked when people train the abdominal muscles. This movement trains the whole of the core and helps tighten the waistline.

TIPS: Resistance can be increased by holding you hand further out in front of you or by holding a weight – dumbbell, medicine ball or weight plate. At all times keep a strong neutral spine trying not to arch or slump.

Bicycle crunches

Bicycle Crunches

A great exercise that allows you to focus on the 6 pack muscle as well as the obliques all in one go.

TIPS: As with all crunch type movement, avoid cranking your head forward by using your arms, and instead gently touch your finger tips on the side of your head. Your aim is to touch your knee to you elbows on every rep, but this is a challenging exercise so try not to cheat by using momentum. Keep the movement controlled.

 

Plank

Plank

The plank is the ultimate stability exercise, it activates and strengthens the deep abdominal muscles which act like a corset supporting the spine and drawing in all the organs for a strong, tight core.

TIP: Try to keep the lower back neutral, the minute you cannot do this end the set, rest and then start again. Less higher quality work is better than more lower quality work.

 

Mountain climbers

Mountain Climbers

These are a great conditioning exercise for the core, and ideal for putting into a circuit. The exercise it hits the front and side of the core at the same time as training stability.

TIPS: Try to think about locking everything in place except for the leg that is moving. In practice this will not be possible but it helps keep the hips and torso stable which trains both strength and endurance in movement and stabilisation.

Flutter kicks

Flutter Kick

These train the often neglected lower portion of the abdominal muscles.

TIP: try and avoid arching the lower back. For added stability, the hands can be by your side palms down or for more work raise them and your shoulders off the ground

 

The above article has been produced with the assistance of Multipower sports supplements.