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5 Killer Ab Muscle Exercises

5 Killer Ab Muscle Exercises

– Following on from our other ‘5 Great Muscle Building Exercises’ we reach the end of the series and this time were focusing on the Abs. The key to great abs is all about nutrition, obviously exercise is key to but to get abs that pop you need body fat to be around 10% or below. We’ll focus on nutrition in the coming weeks but for now here are 5 killer ab muscle exercises.

Side Plank

The Side Plank and Plank are very similar they just focus on different muscle groups that make up the abdominal’s.

Get into the starting position on the floor, supporting your weight on the side of your foot and forearm. The arm on the floor is bent and the other resting along your torso.

Keep your body in a straight line at all times, and hold this position as long as possible. Then repeat with the other side.

 

5 Killer Ab Muscle Exercises Side Plank My Gym Muscle Blog
Side Plank

The Plank

Get into the starting position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

Keeping your body straight at all times hold this position for as long as you possibly can. To increase difficulty, an arm or leg can be raised. Over time you should be able to hold this position for longer and longer. Also focus on breathing throughout this exercise and keep your stomach and core tight.

5 Killer Ab Muscle Exercises The Plank My Gym Muscle Blog
The Plank

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground with your hands beside your head. Now lift your shoulders into the crunch position bringing your knees up to where they are perpendicular to the floor – this is your starting position.

Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

5 Killer Ab Muscle Exercises Bicycle Crunch My Gym Muscle Blog
Bicycle Crunches

Leg Raises

5 Killer Ab Muscle Exercises Leg Raises My Gym Muscle Blog
Leg Raises

Cable Crunches

Kneel below a high pulley cable machine that has a rope attachment fitted, hold the attachment and lower the rope until your hands are next to your face – this is your starting position.

With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.

Slowly return to the starting position as you inhale and repeat. Practice with a lighter weight until you prefect the form then during each rep keep the focus on your abs so that they are doing the hard work and not your back.

5 Killer Ab Muscle Exercises Cable Crunches My Gym Muscle Blog
Cable Crunches

If you missed the others in the series then check them out here: Back, Shoulders, Legs & Chest.

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