The winter season may be here, but that’s no reason to start thinking you can kick back now that there is less opportunity to show off. During the dark months, particularly with Easter and Thanksgiving coming up, there’s a particularly high chance that that beach body you’ve been working on all summer may turn to goo. With this in mind, keep in shape over the holidays by utilizing some of these killer ab exercises. Time waits for no man, after all! Be warned though, these are some of the toughest workouts out there. Be careful when attempting them, and always be careful of your limits. Sprain a muscle, and you’ll have that New Year’s gut regardless. Never scrimp out on stretches and warm-ups for that matter, either.
Hanging Sit Ups
Sit ups are the bread and butter of ab exercises, and do a very good job in helping build up strength and definition in key areas. However, for advanced body builders, sit ups may no longer be capable of producing as satisfying a burn anymore, at least not without completing several hundred reps or so.
As such, hanging sit ups are an excellent way of increasing the gain you can get from exercising. By hanging upside down on a bar with your legs, you will place increased weight on your torso as you complete reps, which in turn will increase the amount of effort needed to complete them. You may start feeling that satisfying pain of exercising abs again far more quickly than on the ground. Needless to say, you should take care of yourself of course, and make sure you have a strong bar and a good grip!
Hint: To increase the pressure, try drawing your right elbow towards your left knee and vice versa after each rep.
The Spiderman
This is an exercise that can work out your entire core. Start in a “plank” position with your forearms flat on the ground and your body completely straight. Then draw your right knee towards your right elbow, while keeping your upper body as still as possible, and then return it to its original position. Do the same with your left knee towards your left elbow. That’s one rep of this ab exercise complete. Alternate with each side for a total of ten reps, or however many you feel necessary.
Leg Throws
Time to find a partner. Lay on your back with your hands behind your head, with your partner standing just behind it. Bring your legs upwards so the soles of your feet are to the ceiling, and get your partner to grip them by the ankles. This is the start position. Your partner will then push your legs forward, sending them back to the floor. You’re to stop your legs from hitting the floor, then bounce back gently straight into the starting position. That’s one rep. This exercise is good for building strength in your hips and thighs, as well as your stomach. You can also have your partner push your legs slightly to the side after each rep, so that you can get more of a workout for your obliques.
Frozen V Position
This is a very advanced ab exercise, and will require a very strong core and a good sense of balance. Start by assuming your typical V position, before raising up into the top-most part of the rep. Now, hold that position for as long as you can. Before you know it, your abs will be burning hotter than an Arizona car hood.
Flying Human Flag
Not familiar with this exercise? Never seen it? No wonder! Only the very best of trainers are capable of performing it. This is the granddaddy of all ab exercises, and is by no means for beginners. It will also take a lot of practice before you can get the position right, so do not expect to perform it perfectly the first time around. It requires phenomenal upper body strength and balance. Approach the exercise with great caution and care, and take every step to avoid injury.
Find a strong, solid upright pole. It should be stout enough to support your weight, yet thin enough that you can get a good grip on it. Make sure you chalk up your hands a good deal first, then grab the lower part of the bar using your non-dominant hand and a underhand grip. Higher up, grab using an overhand grip with your other hand. Lock your bottom elbow, leaning away from the pole. Press hard with your bottom hand, while at the same time squeezing the top of the pole tightly with your right arm. Then raise your legs off the ground, bringing your knees to your chest. Once off the floor, slowly extend one leg and then the other, until it looks as though you’re trying not to be blown away in a hurricane. Try to hold that position for ten seconds.
Hint: If you find this exercise too taxing, yet still want to try it, add vertical pushup planks to your ab exercise routine. This will help build the core body strength needed for this exercise.
Source: http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/
About the author:
Christian Mills is a certified personal trainer and fitness blogger located in the Central Florida area. Christian has recently been aiding Rejuve patients with personal training and lifestyle coaching.
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