Wants ABS… Do These 3 Exercises
This weekend as I was out getting into weekend shenanigans I met a group of people who we're in great shape. They we're not meat heads, it was actually a group of friends that workout together and are just trying to live their healthiest lives. They all became friends because they would constantly see each other at cross training classes and now in addition to working out they hang out on the regular. I was super impressed by their abs (both male and females) so I had to ask, what is the secret to great abs? Diet was the first answer and I should of known better... my second question did however allow me to walk away with actions steps. As a group they referred me to this GQ article, They all agreed that when they did this particular AB workout the results were noticeable. I've included 3 out of the 6 exercises below. BTW yes, I tried it this morning and yes I'm super sore which in my mind means it works. You want Abs, Do these 3 exercises.
1. Hardstyle plank
Do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set.
2. Hollow extension-to-cannonball
Do it: Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set.
Trainer tip: “Engage as much as possible during the extension phase, and use the cannonball for recovery,” suggests Ashley Wilking, Nike master trainer and a trainer at Rumble Boxing. “Just don't completely let go. Think of it like you’re holding a crunch!”
3. Bird dog
Do it: Think of this as an upside-down dead bug. Start in a tabletop position, with your shoulders over wrists and hips over knees. Engage your core while simultaneously lifting your right arm and left leg. Your foot should be flexed as you kick back, and your palm should face in towards your body. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep, and do five reps for one set.
Trainer tip: “Be careful not to hyperextend your elbows! Maintaining a slight bend fires up those triceps,” says Wilking. “Keep the neck long by looking down and a few inches in front of you, and use the exhale portion of each breath to create tension.”