SUMMARY: Rock solid abs are one of the most saught after goals of fitness enthusiasts on just about every level. This article covers five of the most effective exercises to develop the abdominals for that washboard look.
Want to know the secret to getting rock solid abs that grab attention everywhere you go?
If you are getting lean but still can’t see any muscle definition in your midsection, then this article is for you.
Why do so many people work so hard on their midsection day in and day out and still fail to see the results that they long for?
The answer is in the workout program.
When starting on a training program that will help to tighten up your midsection and make your belly fat seem to disappear, choosing the right set of exercises is always the key to your success.
So if you’re interested in a few “must do” exercises for your abs then keep reading on because this is the perfect article for you!
How To Get Rock Solid Abs
By giving all of your abdominal muscles in your core an intense, hardcore and consistent workout, you will be able to show off the fruits of your strenuous labor and sport those rock solid six pack abs that you have always wanted.
Unfortunately, the truth is that so many men and women waste way too much time and effort doing exercises that just don’t produce the results that they’re after.
You can witness mistakes happen just about every day at the gym so it is highly recommended that you take the time to learn a few basic exercises for abs that will actually produce the results you are looking for.
And isn’t getting results what it’s all about?
By including the following five great exercises for abs in your cardio and weight training regimen, you will actually begin to see the progress that you have been looking for.
Let’s take a closer look at the exact exercises that will guarantee you great results.
1. Abdominal Floor Crunches
The first in line of simple bodyweight exercises for your core that you will want to include from the beginning is the basic abdominal floor crunch.
Although one of the simplest exercises out there, the basic crunch is the most often abused exercise in the list because most people just don’t perform crunches properly.
To perform a proper abdominal crunch, simply lie on your back with your knees bent and feet tucked in as far as you can behind your glutes.
The tighter in that you heels are tucked, the greater isolation that you have on your abs.
The next step is to hold your arms out straight above your head perpendicular to the floor.
Next, try to raise you upper body off of the floor as you keep your arms straight out and are reaching for the ceiling.
Hold in the contracted position for a “one-one thousand” count and then lower your upper body back to the floor in a slow and controlled movement.
The key point is to get a good contraction at the top of the movement and squeeze the abs hard.
Perform 4 sets of 15 to 20 reps.
2. Crunches with Your Feet Elevated
This exercise is a little more advanced than the regular crunch and has the added benefit as it will bring the lower abdominals into play.
Set yourself up just as you did when performing a regular crunch but this time raise your feet off of the floor at a 90 degree angle.
The main goal is to be able to feel most of the tension right in your lower abs just by raising your legs.
When holding your lower body off the floor, make sure that your feet are far enough out in front of your body.
Keeping your knees too close to your head will take the tension off of the lower abs and you will lose the benefits of this movement.
Continue the exercise in the exact same manner as you did the regular crunch, raising your upper body off of the floor and reaching with your arms toward the ceiling.
Again, perform 4 sets of 15 to 20 reps.
3. Crunches on the Swiss Ball
Crunches on the Swiss Ball are the next exercise on our list.
Swill Ball crunches are produce great results because they target the deep fibers of the abdominal wall.
The increase in overload on the muscles over both the regular and feet elevated versions of the crunch comes from the fact that you are getting a pre-stretch on the abs.
An abdominal pre-stretch is not possible when you are lying on a flat surface such as the floor.
The movement is performed similar to the regular floor crunch but you can either have your arms raised up perpendicular to the floor or folded across your chest.
Try and shoot for 4 sets of 12 to 15 reps per set.
4. Lying Leg Raises
After performing the three types of crunches, lying leg raises are the next exercise that you want to include in your ab training routine.
Leg raises are perfect for working and really isolating the lower part of your abdominal muscles, which always tend to be a problematic area for both men and women.
To perform a leg raise, lie flat on your back and tuck your hands under your hips to form a cradle of the pelvis. This is very important since it will take a tremendous amount of pressure off of the lower back.
Tighten your abs and then slowly lift your legs up off the floor and raise them up only 60 degrees in order to keep tension on the abdominal muscles. Lifting past 60 degrees will take tension off the abs and reduce the amount of overload on the muscles.
Pause for a split second and then slowly lower your legs until your feet are about an inch off of the floor.
Repeat the process until you have completed 20 to 30 repetitions.
After your lower abdominals get strong, you can increase the resistance by holding a Swiss Ball between your feet.
Complete 4 sets of this exercise.
5. Jack Knife Sit-Ups
Finally, the last exercise for rock solid abs is the jack-knife sit up.
This is another advanced abdominal exercise and although it is very basic and straightforward, it’s one of the best exercises for building the abs.
First, lie flat on the floor with your arms stretched out over your head and your legs out straight.
From the lying position, raise your upper body off of the floor like in a crunch as you simultaneously raise your legs.
Try to touch your toes at the top of the movement.
In essence, you should look like you’re a jack knife as you perform this movement.
Pause at the top and squeeze your abs and then lower back down to the starting position.
Final Thoughts On Rock Solid Abs
So there you have it; how to get rock solid abs with only a few easy exercises.
This routine will rapidly tone up your midsection and help you to get that 6-pack even faster than you ever thought possible.
Simply perform all of these exercises at least 4x’s a week and combine them with a healthy weight loss diet and fat loss training program that includes regular resistance training and cardio.
If you’re consistent, it won’t be long before you are the proud owner of your very own set of amazing six pack abs.