Whether it’s for performance or aesthetics you’re on a mission for, welcome the burn and reveal those sought after washboard abs with these top 5 abdominal exercises – remember the reward is in the work! Let operation rock solid abs commence.
1. Ab Wheel Rollout
No doubt the most difficult to master listed, this killer exercise takes gold in the most grimace inducing. Crowned as the all-encompassing abdominal exercise, you’ll gain a multitude of benefits with the use of this simple piece of equipment. Benefits include strengthening a high amount of muscles, as each rep works nearly 20 muscles, including hip flexors and your obliques. Rollout masers we salute you!
2. Medicine Ball Russian Twist
To build envious rowers obliques be bold and grab a high kg Medicine Ball, ideally from 8kg. To perform this exercise sit on gym mat with your hips and knees bent at 90 degrees. Hold the medicine ball directly in front of you, keeping your back straight. With maximum yet controlled effort twist your torso left then right as far as you can go.
3. Lying Leg Raises
Make this equipment free exercise a staple in your session, in order to work the often neglected lower abdominal muscles and hip flexors. The exercise encompasses additional benefits such as strengthening your lower back, reducing your risk of injury, and whilst improving balance and stability. To add difficulty, progression variations include hanging from a pull-up bar or raised curve bar.
4. Swiss Ball circles
The most underrated of all abdominal exercises. Begin by holding strong form in the plank position on the Swiss Ball, keeping your back straight, head looking forward, and feet no more than 30cm apart. Perform slow, controlled rotations with the ball, alternating from small to larger rotations to target all abdominals.
5. Bicycle Crunches
Through lifting your torso, and contracting your abs this classic but effective exercise works your entire core, from abs to obliques. The exercise specifically helps build and tone those upper ab muscles. To perform the exercise grab a gym mat and begin by lying on your back with your hands behind your head, lift your knees off the floor towards your chest.
Written by PTI Thompson