2024-11-15 15:00:00
Are you looking to strengthen your core and get sculpted abs? If you’re tired of classic exercises like crunches and planks, it’s time to discover new movements that will challenge your core in a different way. Here are the 4 best ab exercises that you’re probably not doing yet, but should be in your workout routine.
1. Walrus avec Pikes
The Walrus (walrus) with Pike is a comprehensive exercise that strengthens not only the abdominals, but also the shoulders and upper back.
- Start in a high plank position with your hands on the floor, thumbs facing each other.
- Contract your abdominals and keep your body aligned from head to toe.
- Move your hands four “steps” forward while keeping your feet still (this is the Walrus movement).
- Next, lift your hips toward the sky to come into Pike position (like an inverted “V”).
- Return to plank position and repeat the movement.
This exercise intensely uses the core while improving shoulder stability. You can perform it for 60 seconds or perform a certain number of repetitions, for example 10 Pike.
2. Russian twists with weights
THE Plate Fowlers are excellent for developing core rotational strength, essential in many sports.
- Sit on the floor in a “V” position, balancing on your glutes, feet slightly elevated.
- Hold a weight plate (plate) in front of you.
- Perform three hits on the ground with the disc: left, center, then right.
- After the third touch, push the disc straight in front of you while “punching” it (explosive pushing movement).
- Repeat the cycle (touch-touch-touch-punch) for 10 repetitions on each side.
Be sure to keep your back straight and your abs contracted throughout the exercise. This exercise improves stability and rotational strength, beneficial for sports requiring twisting movements.
3. V-Ups with Bar
THE V-Ups with Bar are an advanced version of traditional V-Ups, adding extra difficulty through the use of a barbell.
- Lie on your back with your arms extended behind your head holding a light barbell (such as a warm-up bar or pole).
- Contract your abs to simultaneously lift your legs and torso, forming a “V” with your body.
- Try to touch the bar to your feet at the top of the movement.
- Slowly return to the starting position, controlling the movement.
- Perform 3 sets of 10 repetitions.
Be sure to keep your lower back in contact with the floor at the start of the movement to avoid unnecessary strain. This exercise strengthens your upper and lower abdominals, as well as your hip flexors.
Bonus : Ironclad Abs
THE Ironclad Absor Hollow Hold with load, are perfect for correcting the anterior tilt of the pelvis and strengthening the trunk in depth.
- Lie on a flat bench with your arms extended upwards holding a weight (plate or dumbbell).
- The lower back should be in contact with the bench, with no space between the back and the bench.
- Raise your legs from the bench, slightly bent, contracting your abdominals.
- Slowly lower your legs toward the floor while keeping your lower back glued to the bench.
- Return your legs to the starting position, controlling the movement.
- Perform 3 sets of 15 repetitions.
This exercise intensely uses the deep muscles of the abdomen and helps improve posture by strengthening the lumbar region.
Conclusion
Incorporating these exercises into your workout routine will allow you to work your abs completely and effectively. They not only promote muscle development, but also improve core stability, essential for sports performance and daily activities.
Don’t hesitate to start slowly, focusing on technique before increasing the intensity or load. With persistence and regular practice, you will see significant improvements in your core strength and overall fitness.
So, are you ready to take on the challenge and try these exercises that you haven’t done yet? Your abdominal belt will thank you!
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How can I effectively engage my core using the exercises recommended by Jessica Lee?
**Interview with Fitness Expert, Jessica Lee: Discovering Innovative Ab Exercises**
**Interviewer:** Thank you for joining us today, Jessica. With so many people looking to enhance their fitness routines, can you share some unique ab exercises that you believe deserve more attention?
**Jessica Lee:** Absolutely! Many people stick to the classics like crunches and planks, but there are some fantastic exercises that can really challenge the core in new ways. I’ve put together four of my favorites that not only strengthen your abs but also engage other muscle groups.
**Interviewer:** Let’s dive into them. What’s the first exercise you recommend?
**Jessica Lee:** The first one is the **Walrus avec Pikes**. It’s a dynamic move that starts in a high plank position. You move your hands forward while keeping your feet still, which activates your core. Then, you lift your hips into a Pike position. This exercise not only strengthens your abdominals but also stabilizes your shoulders. Doing it for 60 seconds or aiming for 10 Pike repetitions can be very effective.
**Interviewer:** That sounds intense! What’s next on your list?
**Jessica Lee:** Next, we have **Russian Twists with Weights**. This exercise is fantastic for developing rotational strength. You sit in a “V” position, holding a weight plate, and alternate tapping the weight from side to side. This not only engages the core but also improves stability, which is essential for any sports activity involving twisting movements.
**Interviewer:** Great! I can see how that would be valuable for many athletes. How about the third exercise?
**Jessica Lee:** The **V-Ups with Bar** is an advanced move that I highly recommend. You lie on your back holding a light barbell and use your abs to lift your legs and torso simultaneously into a “V.” It’s crucial to keep your lower back on the floor to avoid strain. This exercise effectively targets both your upper and lower abdominals, along with your hip flexors.
**Interviewer:** I love the variety! Are there any bonus exercises you’d like to share?
**Jessica Lee:** Definitely! I would suggest trying the **Ironclad Abs** or Hollow Hold with load. This exercise is excellent for correcting pelvic tilt and provides deep core strengthening. You lie on a flat bench holding a weight overhead while maintaining contact between your lower back and the bench. This helps ensure you’re engaging your core properly.
**Interviewer:** Those all sound like effective workouts to refresh anyone’s routine! What would you say is the key takeaway for those looking to strengthen their core?
**Jessica Lee:** The key is variety! Introducing exercises that challenge your core in different ways can keep your workouts engaging and ensure that you develop strength across all muscle groups. Don’t be afraid to try new movements and step out of your comfort zone!
**Interviewer:** Thank you so much, Jessica, for sharing these insights. It’s always great to learn about new ways to keep fit!
**Jessica Lee:** My pleasure! Happy exercising!
