We have more insane exercises to improve your Abs from well known trainers.
Click Here to Read Part 1 of Most Effective Abs Exercises
Advantages of performing Exercises for Abs.
Improves Sports Performance: Many sports or rigorous activities necessitate balance, stability, and core strength.
Reduce Lower Back discomfort: Abdominal muscle weakness contributes to lower back discomfort.
enhance Posture and Stability: Abs Exercises strengthen the muscles around the spine and enhance posture by properly distributing the body’s weight.
Increase Ability to Bear Weight: A strong abdomen allows a person to lift larger weights.
Firmer Wastline: I believe everyone is aware of this.
Turkish Getup Plank
What happens when you mix the incredibly difficult Turkish getup exercise with a side plank? Amy Dixon is an exercise physiologist and celebrity trainer.
- Lie on your left side.
- Have your left leg straight at the hip.
- Have your right knee bent and your foot flat on the floor behind the left leg.
- While holding a dumbbell overhead, prop your upper body up on your left forearm.
- Tighten your core and press through your right heel to raise your hips into a bridge position, extending your left arm beneath you.
- Shift into a left-side plank, with your left foot and palm on the floor, your right leg elevated, your right arm still extended with weight stacked over your shoulder, and your neck neutral.
To begin, slowly lower your back. That is one repetition.
Increase the number of reps to 8-10 on each side.
Hollow hold and Roll.
According to Rick Richey, celebrity trainer, and NASM master teacher, this gymnastics-inspired exercise is designed to enhance core stability and strength. “It’s used when gymnasts do a handstand, bar or ring work, and even back handsprings,” he explains.
- Lay faceup on the floor, legs and arms straight.
- Straighten your arms above the top of your head.
- Lift your legs off the floor and gradually compress your body up until only your lower back and buttocks are contacting the floor, resulting in a “hollowed-out” position.
- Maintain tight and muscular legs, buttocks, and abs, as well as a drawn-in belly button.
- From here, softly roll onto your side (without hitting the floor with your arms or legs), moving to a side hold.
- Hold for 1 count, then roll onto your stomach until you are facedown.
- Hold for 1 count, then roll back to your beginning ‘hollow hold’ posture, making sure your legs and body do not touch the ground.
Roll 10 times from the hollow hold to the Superman position on the right, then 10 times on the left.
Wall Blast
Who knew a wall could be such an effective tool for abs toning? Per John Nies, owner of The Power Center in New Jersey, he believes that this movement, being in an inverted position, directs blood flow to the brain and wakes up all parts of the mind.” If you can make this move, it will undoubtedly open your mind—while also exhausting your abs!
- Have your back to the wall about 2 feet away from it.
- Crouch down and place your hands about 12 inches in front of and just outside of your feet on the floor.
- Raise your hips slightly (6-10 inches) to put extra weight on your hands. Jump up, simultaneously kicking both feet up on the wall (the height will vary according to the person).
- Maintain a bent knee and simply press the balls of your feet against the wall.
- Pause here, contracting the core, then remove your feet from the wall and go back to the starting position.
- Restart the movement by jumping back up.
To make it more difficult, instead of finishing with your knees bent, jump up and fully stretch both legs, ending in a handstand posture. Pull your feet away from the wall, bend your knees, and return to your original position. Perform as many reps in a row as you can until you are exhausted.
Dead Bug
This abs workout is recommended by physical therapist Robert Forster, who works with numerous Olympic competitors. “It appears simple, but it is quite taxing, and most importantly, it is completely safe for everyone!” It works for my student-athletes as young as nine or ten years old, as well as my senior osteoporosis patients and Olympic gold medalists,” he explains.
- Grab a pair of dumbbells (start light and progressively increase your weight as you feel ready) and lie face up on the floor, knees bent at 90 degrees.
- Brace your abs tight against your back as you raise your right leg above your hip (still bent at 90 degrees) and stretch your left arm overhead, palm facing in.
- Switch your arms and legs quickly, raising your right arm overhead and lowering your left arm by your side, as well as dropping your right foot to the floor and raising your left leg.
That is one repetition.
Exhale each time you swap sides, keeping your abs tight throughout.
Perform 2 sets of 10 reps.
Medicine Balls Alternating V-Up
With this routine from ACE expert and senior personal fitness consultant Jonathan Ross, grab a 4 or 6-lb medicine ball and get ready to gain strength, stamina, and some serious hand-eye coordination.
- Lie faceup on the floor, legs outstretched, and feet together, medicine ball held overhead.
- Lift your body and legs in one motion, placing the medicine ball directly below your knees at the top of the lift.
- The ball will glide down your legs towards your feet as you drop your head and legs back towards the floor.
- Toss the ball back to your arms as you return to your V posture, catching it and reaching it aloft as you lower back down.
With each V-up, alternate catching the ball with your arms and legs.
Try to perform 3 sets of 8 – 10 reps.
To Conclude
The core is the center of your body. It consists of your pelvis, lower back, hips, and stomach. Core exercises teach your core muscles to operate together. This results in improved balance and steadiness, often known as stability.
Stability allows you to perform better in sports and reduces your risk of injury. Try any of the above-mentioned advanced ab workouts, and let us know what you think.
The movements in this article (parts 1 & 2) are not suitable for novices. undertake not undertake these exercises if you are in discomfort, as is customary.