If you could trade your well developed biceps or chest for a ripped six pack, would you? I’m sure that everyone who is perusing the goal of getting physically fit and strong, wants a well developed six pack. After all you just can’t look athletic without visible abs. Let me give you an example: Try to imagine a ripped bodybuilder – he has ripped and vascular arms, shoulders, chest – but he has a belly. By default the picture of an athletic body is ruined.
A well developed and strong six pack can really improve your fitness performance, help you develop a good posture, reduce lower back pain and not to mention – enhance your s*x appeal. But when it comes to ab workouts, people are doing useless exercises and wasting money on “gadgets” that promise fast results. What you really need to build those abs is a combination of proper exercises and a good nutrition plan.
With the next four exercises and a good nutrition plan, I can guarantee that you’ll build not just ripped and strong abs, but also an athletic and powerful physique.
1. Ab wheel rollouts
The ab wheel is a small and inexpensive device that works the abs much better than the traditional crunch. The rollout is a simple exercise where you push the wheel forward (holding the two handles on each side of the wheel) until your body is fully extended and then you pull the wheel to get back in the starting position.
The beginner rollouts are done in kneeling position. Begin with a flat back and the wheel below your shoulders. Before you start to roll out, straighten your hips and contract your abs to keep your back flat and your hips tucked in. Keep your core tight throughout the movement.
After just a few ab wheel rollouts you’ll realize how difficult this exercise really is and how hard it works your abs, lats and arms.
2. Hanging leg raises
The hanging knee raise is a classic ab exercise that will build rock hard abs when performed correctly. So how does it work? As you hang from a bar or special ab straps, you curl your hips and knees to your chest and slowly go back to the starting position. To do this exercise properly, you require strength, endurance, and flexibility. When you become more experienced you can do them with your legs strait to increase the difficulty.
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The squat probably didn’t come to your mind when I mentioned ab exercises in the title of this article, but squats are probably one of the best exercises for developing your core and upper body in addition to the lower body. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat will help you reach your goal faster.
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Just like the squat, the deadlift is a compound exercise that works your abs as well as your posterior chain. It works almost every muscle in your body, especially your lower body, back, and core. Almost all other muscles in the body are involved in stabilization. This is why the deadlift should be included in your training routine in some way.