Ab Exercises For Sculpting
Sit ups have long been regarded as the best way to flatten your stomach. The exercise has been a staple in the military and in gym classes around the world. But there are exercises that are more challenging to do than the sit up. These ab exercises can do more than sculpt your abs. They can also improve overall functionality, agility and mobility.
1. Barbell Rollout
This exercise forces your abdominal muscles to maintain a forceful contraction throughout the entire range of motion. If you are doing Barbell Rollout for the first time, start out with bent knees and only go as far as your flexibility will allow. With Barbell Roll Out, the quality of the rep is more important than the number of reps you do.Recommended Volume: 2 sets x 10 reps
2. Woodchoppers
Woodchoppers work the oblique muscles. These are the muscles found on the lower sides of your abdominals. Strengthening the oblique muscles is important for maintaining trunk stability and flexibility. Strong hips are necessary when performing rotational movements such as swinging a baseball bat, executing punch combinations in boxing and the various throws in judo.Recommended Volume: 3 sets x 15 reps
3. Ball Slams
Ball Slams is an explosive exercise that trains you to contract your abdominal muscles. The force generated when slamming the medicine ball on the ground comes from the contraction of the upper abdominal muscles. You have to pull your abs in toward the rib cage to initiate a contraction. In boxing, Ball Slams are used to teach fighters how to contract the abs to absorb shots to the body.Recommended Volume: 3 sets x 5 reps
4. Cocoons
Cocoons are a better and safer alternative to sit ups for a number of reasons. First, it hits different areas of the core section; upper and lower abs and the serratus muscles. Second, because the lower back maintains contact with the floor, it protects the lower back from compression forces. Third, it improves lower back flexibility.Recommended Volume: 3 sets x 10 reps
5. Russian Twist
This is a great exercise for overall development of the abdominal area. As you’re moving the medicine ball from side to side, you are keeping both upper and lower abs contracted. It also targets the serratus muscles and helps improve trunk strength and flexibility. If you’re into tennis, baseball or track and field, Russian Twist should always be part of your workout.Recommended Volume: 2 sets x 20 reps
6. Swiss Ball Pike
If you want to know how strong your abdominal muscles are Swiss Ball Pike is one of the best measures of strength. In fact, unless you can do a Plank for 1 minute, you should skip Swiss Ball Pike. You are relying on the strength of your abs particularly the lower area and the hip flexors to roll the Swiss Ball toward your midsection. Swiss Ball Pike also works your upper body particularly the shoulders.Recommended Volume: 2 sets x 10 reps
7. Stomach Vacuum
It may seem like an easy exercise but Stomach Vacuum requires more precise execution and the correct breathing technique. This exercise targets the transverse abdominis which is located underneath the rectus abdominis and oblique muscles. It is believed that by working the transverse abdominis and the internal muscles of the abdominal area, you can flatten your stomach. It is important to hold your breath for at least 10 seconds then gradually exhale while pulling your transverse abdominis toward your navel.Recommended Volume: 1 set x 2 reps
You don’t have to do all of these exercises in 1 session. A good approach would be to pick 2 to 3 exercises for every workout but always include Stomach Vacuum in the rotation. Abdominals are high endurance muscles. You can train them 3 to 4 days a week.
