So you have built up that mass and leaned up and now you want to really bring out those washboard abs, but on a level that matches the rest of what you just built. Maybe you are just struggling to get the results you desire. Either way, it’s time for a core transformation. These workouts are not for beginners and caution should be practiced. If your core is in beginner mode, over-working your abs can do some serious damage, so you may want to start with The Best Abs Workout Routines-For Beginners. These workouts are practiced by many body builders and will help those core muscles really bulge and define your core. Don’t let the simplicity of some of these fool you. With the mass you have put together, these exercises will test you no matter what your size and strength! Be sure to click below to also find out how to get even better results at the gym in just 4 minutes!!!
Seated Russian Twists
Choose a medicine ball, dumbbell, or a plate. Holding your choice weight (I prefer the plate), hold the plate out away from our chest with arms straight. In a raised sit-up position with back straight and feet flat, begin to shift the weight to the right side about 45 degrees and shift to the left side 45 degrees continuously moving side-to-side. Keep your head and shoulders in line twisting your whole upper torso to the left and right. The weighted plate should be centered as you twist as well. If you have trouble keeping your torso, head, and weight aligned, try focusing your eyes on the weight as you twist. If the weight is too heavy you may want a partner to hold down your feet, or you can place your feet tucked under a bench curling pad. Be careful that your not using a weight that may be too heavy for your body. This could be that you are using too heavy of a weight. The Seated Russian Twist will give you awesome results, but it can be extremely damaging to your back if form and/or weight are off. Instead of increasing weight, try to modify and lift your feet off the ground and cross your legs. Slow it down to really tap into those core muscles. Twisting left and then to the right make one rep. Do 3 sets of 8-12 reps.
Hanging Leg Raises
Hanging on a pull-up with arms extended in a medium grip or wide grip straighten your legs together and raise your feet waist height forming a 90 degree angle with your body. Then lower down back into a free-hanging position and repeat. To increase intensity you can slow down the raising and lowering during each rep. If this is too easy for your muscular build, raise your feet to the bar or at least bar height. Be sure to exhale as you raise your legs. I recommend not using weights on your feet until you are killing it with your natural body weight. Start with 3 sets of 10-12 and increase as needed.
Exercise Ball Knee Tuck
This is an awesome workout that really works the whole body along with your abs. However, you may notice shortly how it really targets the lower abs. Go into a plank position with your shins resting on an exercise ball. As you are tightening your abs and pulling the ball to your chest with your knees, be sure to breath out gently. Go until your thighs are perpendicular to your back. Bring the ball and legs back to the starting plank position slowly. Keep your body still throughout the entire rep and your back straight. Start with 3 sets of 10-12 reps.
Kneeling Cable Crunches
This is not your girly beginner crunch. Kneeling Cable Crunches are a great way to really target your core mid-section when you have a larger build. The constant tension from the cables will test your abs from beginning to end of the rep. Using a rope handle attached the pulley, go onto your knees. Make sure your weight is dispersed to the knees and shins. With the rope handles on each side of your head and arms locked as you feel a light stretch from ab muscles. Use your abdominal muscles to bring your forearms down to your knees and head a couple inches from the floor. Slowly go back to the starting position. Start by doing 3 sets of 10.
Stop Taking The Slow Route
Now you have some great exercises to add to your arsenal. You can go ahead and take these new exercises and leave, or you can click below and find out how in just 4 minutes you can get twice the results in half the time. It’s a new muscle building technique that has been researched and proven to have amazing results. No supplements or funky diet…it’s just a simple change in your workout that takes 4 minutes! Make every guy or girl in the gym wonder how you are getting crazy gains when you aren’t even putting in half the work they are. You would be crazy not to take advantage of this new knowledge and be the envy of all. Click below to see how it works!!!