How to Do Intense Ab Workout
Today we will look at how to do the 5 best intense ab workout.
We have chosen the 5 best exercises for your abs that will workout not only one part of it and will include the whole abs training.
The muscle of your abs is a single muscle divided by fibers, which we used to call 6 pack abs, which we talked about training here.
The division of training into the upper part of the abdominal or the lower part is a mistake, the press exercises train the whole ab, and only conditionally can we separated by the intense ab workout with emphasis on the lower part of the muscle and on the upper.
Benefits of Workout Press
- Backbone protection. Not only the back muscles but also the abs muscles are involved in maintaining our spine. If the abdominal muscles are not sufficiently pumped they cannot reliably hold the vertebral discs in position, which in turn can lead to intervertebral hernias and pain in the lumbar region.
- Relieve muscle tension. At night, the muscles of the lower back often remain tense, as a result of which the spine does not recover. A man wakes up tired, his back hurts.
- Improving athletic performance. The abdominal press plays an important role in all domestic activities, as well as in those sports where you need to quickly run or turn the torso. Athletes with weakened abdominals are more likely to have colic in the side. Strengthening the abdominal wall is a great way to solve this problem.
- Improvement of the gastrointestinal tract. Abdominal training improves digestion, prevents bloating and constipation.
The 5 Best Intense Ab Workout
1. Abs Cable Crunch
Cable crunches are a great machine-assisted alternative for traditional bodyweight crunches.
Steps 1: Kneel facing away from a cable machine, grab the handle and pull it behind your head. Contract your abs to crunch your head down towards the floor, before returning to the starting position in a controlled, steady manner.
As with all crunching movements, make sure that you are crunching with good form, your torso should “curl” down, as if you were a newspaper being rolled up. This takes a lot of strain off of the back and concentrates the load on your abs.
If you want to learn more about how to pumping the abs using Cable Crunch, see our article.
2. Machine Abs crunch
This is a great alternative to cable crunch for an intense ab workout.
How to Do:
- For to complete the exercise you will need a simulator for abs crunch.
Sit in the simulator, set the desired weight with which you go to perform twisting, grasp the special handles that are usually located above your shoulders.
- Start pulling the handle of the simulator machine forward thereby creating resistance for your abs and do the right amount of crunch.
- Perform 15-20 reps in 3 sets.
3. Incline Bench Leg Raise
How to Do:
- Position your body, inclined at 45- degree angel, elevating your torso and keeping your knee straight.
- Extending your legs parallel to the floor, lift them up by flexing your hips.
- Do about 12-15 reps in 3 sets.
4. Classic Ab Crunch
This exercise is one of the most important and intense ab workouts.
I train abs 10 minutes at the end of a workout. Usually, do the ab crunch at the gym (abs will be on fire from this).
Then it comes down to eating in a calorie deficit so you get lean enough for abs to show.
The rest just depends on genetics and different body types. Some people abs start to show at 17% -20% bodyfat while others have to get way learners before they see any at all.
It really just depends on the person.
How to Do:
- Lie on the floor, cross your arms behind your head, it will be easier to lift the body. Start doing crunch, feel the maximum tension in the press area.
- Time for the Classic crunch, doing 4 sets of 15 reps with 30 sec.
5. Incline Oblique Crunch
Incline Ab Crunch is one of a complex of intense ab workout for pumping oblique muscles of the press.
How to Do:
This exercise can be performed in different variations as on a bench in an incline or standing.
- For executing incline ab crunch for this you need a simulator to perform hyperextension.
fix the legs in the rollers for the legs, stand sideways on the stops in the simulator.
- One hand while behind the head, the second hand can be placed on the oblique muscles of the abdomen, or take a dumbbell in your hand for a counterweight.
- Start doing a crunch, with the fixation in the extreme position of the maximum contraction of the oblique muscles.
- Perform 12 to 15 times, and at least 3 sets.
In order to see your abs you not just need to do abs exercises, you must also follow a proper diet, reduce carbohydrate intake and increase protein intake.
Train at least 3-4 times a week to get the maximum effect of training intense ab workout.