Like it is popularly said, knowledge is power. Why you’re endlessly doing leg raises, and oblique crunches, you’d find out that they can become quite redundant especially if you’re looking for a program that really attacks your abs. It’s easy to fall into the habit of doing just the exercises that you know – but we all know that’s the ticket to plateau central. Because of this, it’s important to change the game and provide an added challenge for the abdominals.
Here are 4 moves that do just that.
1.Split Stance Cable Lift
This is a great tool to apply core training and teaching the abdominal muscles to resist unwanted movement as it helps their function of stabilizing the spine. You put great pressure on the abs, forcing them to work hard to stabilize the torso and keep from moving. Make sure you keep your hips stable and remember, it doesn’t necessarily take much weight to really feel this movement.
2.Plate Transfer Plank
Adding plate transfers to a plank is the ultimate upgrade for the most common core move. Your body should look like it has four points of contact on the ground at all times. Use 2.5- or 5-pound plates, and stick with no more than 5 plates. Remember to keep a reasonable distance between each side.
3.Dragon Flags
The dragon flag is one of the most demanding bodyweight core exercises in the game for this exact reason. Using a flat or decline bench, secure the hands behind the head, and raise the entire body up as vertically as possible. There should be a straight line from shoulders to ankles. Allow your body to descend slowly, resisting a quick “drop” by bracing your abdominals. Keep your butt away from the bench for as long as possible; the body should touch the bench all at the same time — not in parts.
4.Body Saws
If you have access to a TRX or other suspension kit, don’t underestimate body saws; they’re much more challenging than they look. Set the handles around one foot off the ground, and place the feet inside while face down. Assume a plank position, and start with the eyes in line with the fists. Slowly allow the arms to “guide” your body backward until the eyes are in line with the elbows. Be sure not to break form by letting the stomach fall and the back arch. Keep the hips slightly elevated as Dean Somerset shows in the video, and remember to engage the glutes. This movement will challenge the anti-extension capacity of the abs and strengthen the lower back in the process, which can fix walking issues and pelvic tilts, not to mention basic exercise techniques.
Conclusion
They say insanity is doing the same thing over and over and expecting the same results. Why not try these new moves instead of those ancient moves that you’ve been trying for ages.
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