Ab Workouts- My favorite!

I might as well start off the workout blogs with my favorite- Abdominals!  This is one of those "Do as I say not as I do" situations though, because I definitely think I overwork my abs, past the point of effectiveness.  I do abs before every lift session, which is completely unnecessary.  Here is my defense:  I like to feel and engage my core throughout the rest of my workout, so I wake those muscles up first to make sure I am using them properly throughout my workout.  But again, I really do not think you need to do abs before every workout.  2 to 3 times a week is definitely sufficient.

I have good news and bad news about your abs.  Let's start with the bad news first and get it out of the way.  The most important part in developing a lean core is your diet.  You will never see a six pack without eating right.  It wouldn't matter if you did 1,000 sit-ups a day- that belly fat isn't going anywhere if you aren't eating right.  I know, this sucks.  Believe me, as much as I like eating healthy, if they ever develop a program where you eat cake for all meals and all you have to do is workout to be lean, I will be the FIRST person to sign up.

Now the good news- once you start eating right, doing ab workouts consistently and correctly WILL help you develop that fabulous flat stomach!  It just takes time, so be patient and persistent!

I think I will probably have more abdominal exercises to share than anything else, simply because I have at least worked out my abs for quite some time now.  I think most forms of abdominal exercises- sit-ups, crunches, bicycles, etc.  But I got burnt out on doing floor exercises all the time!  So here are a few that you may not have heard of that I really like.

Hanging Abdominal Crunch



I prefer to use the straps, but if your gym doesn't have them, just hag from a bar with your hands.  The key to this exercise is keeping your body as stable and straight as possible.  Lift your legs straight up into a reverse crunch without swinging, then slowly lower them back down.  I do 3 sets of 10 straight up and down, and 3 sets of 5 to each side.

Cable Abdominal Pull Down
    

The picture is pretty self explanatory.  You can also do this one facing the cable on your knees, and pulling the weight in.  I start with 10 straight pulls and 5 to each side with 50 pounds, and work my way up to 70 pounds for a total of 3 sets.

Weighted Abdominal Leg Raises


I do this one with a free weight in between my feet, but I started with no weight at all.  From this position, lift your legs up to the ceiling while keeping both legs straight.  The lower them back down past horizontal for an extra pull.  I start with 10 reps of 5 pounds, drop the weight and do 10 more with no weight.  I do 3 sets of these, first with 5 pounds, then 7.5, then 10.

Ab Roller


If you have access to one of these, this one is a must do!  Start with the wheel right in front of your knees, with your shoulders directly above the wheel.  Then slowly roll the wheel out to as far as you can go, as shown above.  Then pull it back in.  For these I do 10 straight forward and back and 5 to each side, 3 sets.

Weighted Ball Crunch


I do this one with a weighted ball behind my head, usually 8 pounds.  Align your feet up against a wall for stability.  Bend all the way back over the ball and crunch all the way up.  I do 10 straight up and down and 5 to each side, 3 reps.

Weighted Side Crunch


There are 2 versions of this one I like to do.  The first is as shown above, with a 25 pound plate.  I hold the weight across my chest (or you could use a lower weight and hold it in your downward facing arm).  Bend over the cushion towards the ground and back up.  I do 20 on each side 3 times.

The other variation is, to describe it in the picture above, to remove the right leg from behind the cushion and bend the keen inward towards your body, focusing on crunching the right oblique.  The turn your body around and do the other side.  I do this without weight, 20 on each side 3 times.

I also think floor abdominal exercises are very effective, and great to do if you do not have access to any of the items listed above.  Plank holds, crunches, side crunches, leg lifts and sit ups are all great ways to work your abdominal muscles.

Give these exercises a try- it is a fun way to switch up your abdominal workout and feel the burn!  It's all about switching it up and keeping your body guessing.  Side note: I do not do ALL of these exercises EVERY day.  I usually just pick 3 max.  I am not THAT crazy!