individuals think sculpting a
ab-ripping exercises is a task that is as complex as figuring out Donald
Trump's tax return--or his hair for that matter. It is no secret that
developing abs is not easy; however, it is not complicated either.
A loaded abdominal workout is the best way to develop ripped
abs. If you are thinking we mean chugging a few jägerbombs before your workout,
do not worry. What we are referring to is using the same resistance techniques
you do with exercises for other parts of your body. With regard to resistance,
I'm afraid gravity just isn't enough.
You must also reduce the amount of fat that covers your
abdominals. If they are covered by pounds of fat, all your hard work getting
them ripped will be virtually invisible.
Resistance? We Don't Think So
When you train other areas of your body, such as your legs,
arms, back and chest, I am assuming you use weights to develop the muscles you
are targeting. However, with abdominals, too many people default to
over-the-top numbers of crunches and similar exercises and forget about
weights, which is a major mistake.
Eventually, eating clean will be your standard routine, but
in order to get there, you should follow the tips outlined below:
• Eat mini meals and snacks up to
eight times daily
• Weight your diet toward protein
• Eat very high amounts of
vegetables and when you think you have eaten enough, go get some more
• Do not ever fail to skip a post
workout meal or breakfast
• Absolutely shun sugar.
• Do not consume carbohydrates at
night unless you are reloading after an intense workout
• Drink as much cold water as
possible during the day
• Incorporate high intensity
interval training into your cardiovascular workout
Now for my top ten ab-ripping exercises in no particular
This exercise should be completed on each side for 10
repetitions. Start by grasping a weight in each arm resistance. Twist your
torso to the left side until your arms and the floor are parallel, then go back
to your initial position and repeat the motion on the other side.
Here is another terrific rotation exercise. Take the
kettlebell and clean press it over your head while rotating your wrist. You
should then bend your hip to one side and lean slowly, until your free hand
touches the floor and then repeat the motion in reverse. Keep the kettlebell
over your head for the duration of the exercise.
The hanging leg raise is completed with a chin-up bar, from
which you raise your legs until your torso and legs form an angle of
90-degrees. Be sure to rotate your legs from one side to the other in a little
twist, since additional work leads to bigger rewards.
The gorilla chin, also called the gorilla crunch, is similar
to the hanging leg raise. With this exercise you use an underhand grip to hang
from the chin bar and pull yourself up while crunching. Make sure you bend your
knees to a 90° angle and finish the crunch when you are nose level to the bar.
The barbell ab rollout is terrific for working out your core
abs. Load a barbell with plates weighing approximately five to ten pounds.
Begin the exercise in a kneeling push-up position and grip the barbell with
your hands placed shoulder width apart. Roll the bar slowly forward until your
body is stretched into a straight position. Pause, and slowly pull yourself
back to your initial position, while breathing out.
To complete the cable crunch, kneel under a high pulley
containing a rope attachment. Take a firm hold of the cable rope and lower it
until your hands are level with your face. Slightly flex your hips and allow
the weight to naturally hyper-extend your lumbar back. With stationary weight,
contract your abdominals and flex your waist so that your elbows travel toward
your thighs. When finishing this exercise, make sure you exhale and hold each
contraction for one second. Inhale when slowly returning to the beginning
Sideways jackknifes will result in obliques that are sliced
and diced, and of course we mean that in a positive way. Lay on your left side
and keep your right leg over your left one, placing your left hand in a
comfortable spot and clasping your right hand in back of your head. Bring your
right leg and torso toward each other as you tighten your obliques. Hold the
tension for a moment or two and go back to your initial position. You can also
complete this exercise with ankle weights, if you are up for a challenge.
The plank was designed to help you develop overall core
stability and strength. Using both elbows, prop yourself up in a prone position
and hold it for as long as possible. You should also incorporate the side plank
into your abdominal workout, which is essentially the same as its standard
plank, except that you lean on only one elbow and switch sides to hit your
right and left obliques.
The exercise ball pull-in is a terrific exercise, but
beware, you must have a good sense of balance. With your hands shoulder width
apart, place your lower shins on an exercise ball in push-up position. Keep
your back straight and pull your knees to your chest. To return to the starting
position, simply roll the ball back and straighten your legs.
The press sit-up is last but certainly not least. Lie on a
bench resting a barbell on your chest. Securely place your legs on the
extension of the bench to get into a starting position. Inhale and tighten your
glutes and abdominals while simultaneously curling your torso. When you exhale,
press the barbell into the overhead position. Lower your upper torso back to
the beginning position, while simultaneously lowering the barbell.