Having a chiseled set of abs is often seen as a universal sign of good physical fitness and health, attaining a strong set of abs requires a great deal of dedication and hard work both in the gym and the kitchen. Below we have listed some awesome exercises that can help to really kickstart your abdominal development.
The medicine ball crunch targets mainly the upper abdominal region. You should perform this exercise for 3-4 sets of 15 - 20 repetitions.
To perform a medicine ball crunch, lie face up with your knees bent and feet flat on the floor holding the medicine ball to your chest. Next, hold the ball straight out in front of your chest and raise your upper back and shoulder blades off the floor squeezing abs in as you raise the ball. When you reach the top of the movement pause briefly and slowly lower back to starting position.
The Ab Wheel Rollout requires significant core strength and is without a doubt one of the toughest abdominal exercises!
To perform the Ab Wheel Rollout, kneel on the floor holding the ab wheel beneath your shoulders, brace your abs and stabilize your core, then roll the wheel forward pivoting on your knees until you feel you’re about to lose tension in your core. Then begin to Roll yourself back to start the starting position. Aim to complete 12-15 Reps.
The Cable Crunch is a fantastic abdominal exercise as it allows you to vary resistance and in turn train with heavier weights without aggravating the lower back. You should perform this exercise for 4 sets of 8 - 12 repetitions.
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand, then lower the rope until your hands are placed next to your face. Kneel down facing the weight stack so your knees are bent at a 90 degree angle. This is your starting position. With the hips stationary, crunch your chest toward your hips and pull with your arms until your head is between your knees and your abs are fully contracted. Return to the start position and that completes one rep.
The Mountain Climber is one of the few ab exercises that provides both a complete abdominal and cardio workout in one.
To perform the mountain climber, start in a high plank position and draw your right knee under your torso, keeping the toes off the ground, then return your right foot back to the starting position. Switch legs and bring your left knee under your chest. Keep switching legs as if you're running on the spot. Start out with 20 seconds bursts and as you progress look to increase this to 30 seconds.
TIP: To really get those abs to pop you need to shed the layer of body fat in front of the abdominals, to achieve this we recommend incorporating HIIT cardio into your routine. We also recommend incorporating SHRED-X, ASD's elite pre performance fat burner to really maximize your results.