My Top 10 Ab Exercises
By: Yuri Elkaim, BPHE, CK, RHN
You may have come across other articles or web sites that showing their best ab exercises but let's get one thing clear - the following 10 abdominal exercises are killer! If you want to develop a six pack and get rock hard abs, then my top 10 exercises will blow your mind.
Beware though, they are not for beginners!
If you consider yourself somewhat fit and have developed decent fundamental core endurance, then I dare you to try these. Otherwise, you can start with some of my beginner ab exercises.
One more thing, if you want to lose weight, then my top 10 ab exercises can be injected into any of your existing weight loss workouts. However, on their own, they will not help you lose weight. No abdominal exercise ever will. But they are a great way to shape and tone your midsection and get your abs ready to shine through when you eventually do get your body fat down to the required level.
Ok, here we go.
#10 Stability Ball Roll-Outs - great ab exercise that focuses on core and spine stability. Place your forearms on the ball, feet on the floor with your legs extended, and brace your core. Now, without moving your body, roll the forward so that just your arms are extending. As the ball rolls forward you should feel a huge amount of activation in your core. Draw the ball back in and repeat.
#9 Hanging Knee Raises - this can be done with arm straps holding you in place or you can simply hold a 90 degree pull-up and raise your knees from there. Killer exercise!
#8 Stability Ball Ab Crunches - this is classic but a goodie. Make sure you only come up high enough to bring your shoulder blades off the ball.
#7 Side Plank with Leg Lift - great core exercise for strengthening the quadratus lumborum (an important lateral spine stabilizer) while strengthening the often neglected hip abductors (ie. glutes).
#6 L Pull-ups - By far, one of the most challenging ab exercises I've ever done! Create an L shape with your body by having your legs parallel to the floor as you do a pull-up. Talk about full body integration. This exercise get everything - the lats, pecs, core, hip flexors, and more!
So far so good? Great, let's keep going. Hopefully, your abs aren't too sore yet (haha!).
#5 Side Plank with Knee Drive - I have to give credit to the German Mannschaft (National soccer team) for this incredible side plank variation that hits not only the core but the adductors (groins) as well. This is a must for any athlete! Simply drive the bottom knee in towards your chest while keeping the top leg planted.
#4 Stability Ball Grasshoppers - This is guaranteed to WOW you friends. Feet on the ball and hands on the floor (push up position). Drive one foot up and off the ball, drive it through towards your chest, and then twist and extend it straight out to the side so that it forms a 90 degree angle with your body. Tough as hell!
#3 Spiderman Plank - The plank doesn't get much tougher than this. Start in a push-up position and then gently move your feet and hands as far away from your midline as possible. In essence you're creating an 'X' - like spiderman when he's stuck on the side of a building. Get as low to the floor as possible while keeping your arms straight. Brace your core and love the burn. I give you props if you can hold this for 30 seconds!
#2 BOSU Deadbug - such a great and back-friendly ab exercise even without the BOSU ball. Try it on the BOSU and enter a whole new dimension.
#1 Front Squats - what? Squats you say? Yes, I said it. Front squats are very different from back squats. The increased front load places huge demands on your core. Not only that but your core and lats also to work to keep your elbows and arms in proper position throughout the movement. Otherwise, the bar will fall right off your shoulders!
If you're not quite sure how to do some of these ab exercises then don't worry, I'll be putting together a video together shortly to show you how their done.
In the meantime, you can start incorporating my top 10 ab exercises into your workouts and...
=> Click here if you want me to show you how to make these abdominal exercises work for you!
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