8 UNCONVENTIONAL MOVES FOR AN 8-PACK Mix up your core routine with one or all of these different ab exercises. Decline Smith Press Sit Ups Perform 12 reps -Set up a decline bench at 45 degrees under a Smith press machine. The bar should be within reach when sitting on the bench. -Grab the bar in an overhand grip position with arms straight up to the ceiling. -Perform a situp while keeping the arms straight throughout the move. -Exhale as you sit up and push the bar toward the ceiling Windshield Wipers Perform 12 reps per side -Hang from a bar with an overhand or neutral grip. -Swing your legs up over the bar so they are vertical and your feet are toward the ceiling. -Contract your abs to hold the position, and let your legs fall to the right until they are perpendicular to the ground. -Exhale to bring your legs back up to the 12 oclock starting position. Then do the same thing to the opposite side Hanging Lateral Crunch Perform 10 reps per side -Hang from a bar with an overhand grip with your feet above the ground. -From a dead-hang, flex your lats as you hold your body in a straight line toward the ground. -Squeeze your belly button toward your spine and take your feet directly to one side as far as you can, slowly, while squeezing the oblique muscles. -Return to the start position slowly and repeat on the other side. Ballistic Cable Twist Twist at the core for desired number of reps -Set a U-handle on a dual cable column at shoulder-height. -Position feet shoulder-width apart with your body positioned 45-degrees from the column. -Alternate the arm in a slight upper-cut punch, keeping the elbows tight to the body. Plank: Alternating Leg Pull-Ins with Band Perform 30 reps total -Wrap a mini band around both toes. Get into a pushup position and draw your navel in toward the spine. -Bring one knee up toward the chest—with a flat back—and return back to the ground. -Alternate both feet. Single-Arm Cable Row with Abdominal Twist Perform 20 reps with a light resistance, and repeat on the other side. -Attach a single bar handle to a cable seated row. -Sit up with your back straight and feet on ground. -Exhale and pull the handle right by your side as you twist the torso the same direction. -Squeeze your lat and oblique muscles simultaneously. Inhale and slowly take the handle back toward the column while untwisting the torso to the start position. AB Wheel Roll-Out with Band Perform 12 reps -Wrap a band around an AB wheel and attach the other end to a sturdy object or training partner. -Kneel on the ground with both hands on the roller. Contract the abs and roll forward until the back is no longer flat. -Exhale and bring the roller back to the start position. Cable Column Plank Reach Perform 10 reps each arm -Set up single-handle attachments on a dual cable column. -Position yourself into a pushup position, facing the column approximately 3 feet away. -With hands around the attachment, contract the stomach and perform a plank. -Take your right hand up toward the cable column, in line with your body. Hold for 1 second and lower your hand to the start position.
Posted on: Mon, 18 Aug 2014 11:30:01 +0000
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