the most effective abs exercises for all fitness lovers from beginners to advanced trainers. It’s true but it’s not enough as we have thousands of exercises to activate your core strength. In addition to swapping planks for some more complex moves, a proper diet is essential for carving out six-pack abs. Here are 5 key exercises to help bring variety to your abs workouts.
Dumbbell Reverse Chop
The Reverse Wood Chop require arms, shoulders, and back muscle groups to hold your body in place. The movement primarily involves the legs, hips, and abs as you rotate, and all the muscle groups have to be perfectly coordinated to maintain your balance.
START: Grab a single dumbbell vertically by the handle with both hands. With your feet shoulder-width apart, slightly bend your knees and angle your feet to the left.
FINISH: Load your left hip, and start with the dumbbell next to your left pocket. Pivot to your right as you explosively pull the weight up and above your right shoulder. Come to a full stand. Reverse the movement. That’s 1 rep. Repeat for 2 minutes.
One-Legged Dumbbell Row
The one-arm, one-leg row is a good exercise to develop strength in the upper back, the posterior shoulder region and the arms, together with single-leg balance. In addition, it is an incredible exercise to challenge your balance and develop your core and back.
START: Standing tall with your feet shoulder-width apart and knees slightly bent, hold a dumbbell in one hand. Lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip.
FINISH: Contract your back and row the weight to the outside of your chest, and lower it back down. That’s one rep. Perform 2 – 3 sets of 8 – 12 reps on each side, resting 60 – 90 seconds between sets.
NOTE: Do not let your back leg fall, twist, or bend. Keep it high and straight. Keep your back flat and straight during the exercise to avoid injury.
Medicine Ball Slam
Overheard Slam is a great total body exercise to fire up the back, shoulders, abs and even the glutes and legs. The downward force of the slam ball is all strength generated from your core, which are the muscles that protect your lower back and inner organs.
START: Hold a slam ball in both hands while standing with your feet shoulder-width apart. Raise the ball up over your head with full extension.
FINISH: In a sudden movement, slightly bend your knees, hinge your hips and drive them backward. Engage your core to slam the ball hard to the ground. Repeat the exercise as much as you can in one minute.
Ab Wheel Roll Out
The Ab Wheel is ideal for targeting your abs, shoulders, arms, and back, thus toning and strengthening your upper body. The dual wheels offer great stability during hard workouts so you can constantly practice for hours and get ripped 6-pack abs as you desire.
START: Begin in a kneeling position with your hands gripping the handles of the ab wheel. Position the ab wheel beneath your chest.
FINISH: Engage your abs and slowly roll forward until your belly is just above the floor, keeping your arms extended in front of you. Avoid arching your back or piking your hips in the air. The lower you go, the harder the move becomes, so feel free to start with a partial range of motion at first. When your arms are fully extended, return to starting position by rolling back to your knees.
Kneeling Pallof Press
For better posture, improved performance, and injury prevention perform the Half-Kneeling Pallof Press. The Kneeling Pallof Press is the best rotational core exercise because it forces your torso to resist against rotation.
START: Connect a standard handle to a tower, and position the cable to shoulder height. With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arms’ length away from the pulley, with the tension of the weight on the cable.
FINISH: Get into the half kneeling position with your right knee on the floor, while your left leg creates a 90-degree angle and parallel with the floor. Press the cable away from your chest, fully extending both arms. Your core should be tight and engaged. Hold the repetition for several seconds before returning to the starting position.