ABS EXERCISES & WORKOUTS

Abs

We all want great abs! Abdominals have come to be the center piece of the physique, a real show piece. Both men and women have 'great abs' or '6-pack' on their goal lists. Nothing is more appealing than a healthy and fit body with a nicely trimmed waist. The important key for anybody to realize is that everyone has abdominals, they are simply covered in fat and need toning. Now, I must point out that you cannot spot reduce fat from your abdominal region; when you lose fat, it is lost equally throughout your entire body. However, you can encourage this fat loss process by exercising the abdominals regularly. It is essential to take into consideration that to have a complete abdominal development, you must train all the four areas of the abdominal region equally. The hardest area to see progress in are the lower abdominals, but this is only due to the fact that more fat is stored there than in the other areas.

Anatomy and Benefits

The abdomen, or abdominal region is actually composed of 6 muscle groups that are located and attached from the ribs to the pelvis region. These are referred to as the core region and are responsible for moving, flexing and supporting the trunk areas. Amongst the benefit of having a slim torso, having strong abdominal and core muscles reduces lower back pain an aches and increases stability to your torso.

Exercise Basics

The abdominals are a stubborn muscle to train; moreover, due to the quick build up of lactic acid (burning feeling) during the exercises, most people avoid training them. It will be noted that all areas of the abdominal area must be trained to achieve fully developed the abs. The upper abs, lower abs, and middle abs along with the obliques must all be trained with various exercises. You do not need to train all four areas every single abdominal training session; however do not favor one area to another unless it is and area which is under developed. The proper way to train abdominals is with slow repetitions along with a controlled, strict range of motion. A true set of abdominals should only be between 12 to 15 repetitions, unless you are advanced and perform up to 20. If you are past this repetition range of 20, you are not training your abdominals effectively.You will notice this with individuals performing abdominal exercises of repetitions ranging from 50 and above; secondary muscles are applied. Abdominals recover quickly, so they may be trained every other day, perhaps every day by advanced individuals. Breathing air in and blowing it out is very important to the contraction and stretching of the abdominals during the exercises. As you contract your abdominal muscles, you need to blow out your air and contract, then when you release and stretch out, you need to breath air in. Performing this correctly will lead to results!

OPEN THE NAME OF EACH EXERCISE

ABS EXERCISES
ABDOMINAL AIR BIKE ABDOMINAL BARBELL ROLLOUTS ABDOMINAL PENDULUM BARBELL SIDE BENDS BENCH JACK KNIFE CABLE CRUNCH CHAIR LEG RAISE DECLINE ABDOMINAL REACH DECLINE SIT UP DECLINE WEIGHTED TWIST DUMBBELL SIDE BENDS	FLOOR CRUNCH HANGING KNEE RAISE LOW WOOD CHOP LYING BENCH LEG RAISE LYING CABLE CRUNCH LYING CABLE KNEE RAISE LYING FLOOR LEG RAISE PLANK SEATED LEG TUCKS STANDING OBLIQUE CABLE CRUNCH TWISTING CABLE CRUNCH WEIGHTED CHAIR KNEE RAISE

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THE TOP 9 DUMBBELL EXERCISES FOR BUILDING MUSCLE MASS

There are few tools as effective as dumbbells for packing on slabs of muscle.

The key to gaining muscle mass is to emphasize training movements before muscles.  When you train with dumbbells you are not only creating a stimulus that produces muscle mass, but also creating functional strength because of the added need to stabilize the weight in multiple planes of movement.

So what are the best dumbbell exercises for mass? Here are my top nine of the best dumbbell movements for packing on muscle and developing usable strength.

1. CLEAN AND PRESS

There are few muscles that this movement doesn’t include.  You can perform it with one dumbbell or two based on your skill and strength levels. Perform them at the beginning of your workout with heavy weight after a proper warm up for 3-5 sets of 5-8 reps for a total of 25 or so reps to build a monstrous upper body. You can also perform them for higher reps as a finisher, but be warned, this is not for the faint of heart. Try performing 3 sets of 15-20 reps at the end of a workout. As a bonus you will get a little cardio workout too.

Perform it by starting with the dumbbells at your sides and then use your hips to generate some momentum (like you would with a cheat curl) and then clean the dumbbells up to your shoulders.  From the shoulders, ensure that your forearms are vertical and press the dumbbells overhead.

2. ARNOLD PRESS

When it comes to building massive shoulders, no one can argue with the Austrian Oak’s methods. The Arnold Press is great for building massive shoulders because it extends the range of motion of a conventional shoulder press. It also involves the posterior shoulder when you sweep the dumbbells from in front of your body out to the sides. Replace the traditional dumbbell press with the Arnold Press for at least four weeks to bring about new growth. Try alternating heavy days (3x6-8) with volume days (4x12-15).

To perform the Arnold press, start with the dumbbells in front of your shoulders with your palms facing your chest. Next, simultaneously sweep your elbows out to the sides while pressing the dumbbells overhead. Follow the same path on the way down.

3. ALTERNATING DB BENCH PRESS

In order to stimulate muscle hypertrophy it is necessary to increase the time under tension - the amount of time that a set lasts for an exercise. When you perform a Dumbbell Bench Press while alternating which arm is performing work you increase your time under tension and provide more of a stimulus for growth. As an added bonus you get a great core workout from having to resist trunk rotation while working one side at a time.

Place this exercise early in a workout while you are fresh. It is a skill intensive exercise and you need to be mindful while you are holding one dumbbell at lockout while the other is performing a repetition. Start with 3 sets of 8 to get a feel for how long a set is going to take you.

Perform this version of the bench press by starting with both dumbbells at lockout and then alternate which arm is performing a repetition and which one is at lockout.

4. SUMO DEADLIFT WITH DUMBELL

The sumo deadlift is a strength training exercise that works nearly every major muscle group in your body including buttocks, hamstrings, thighs and lower back. 

Its effectiveness to target multiple muscle groups at once got many fitness experts calling this exercise as the king of all exercises. 

How to Sumo Deadlift with Dumbbell:

1. Stand with your feet very wide, wider than shoulder width apart with a dumbbell in the middle of your feet. Make sure your toes point outwards. Bend at the hips to grab one end of a dumbbell with both hands, arms hanging in front of you.  
2. Tighten your abs and lift the dumbbell by straightening your legs and standing up straight. 
3. Keeping your chest and head up, lower your hips until the dumbbell passes through the knees. Make sure to keep your weight on the heels and bend through your hips and knees. 
4. Repeat to complete 10-12 repetitions for 2-3 sets.

5. REAR FOOT ELEVATED SPLIT SQUAT

Don’t think you can build great legs without a barbell? I beg to differ. The Rear Foot Elevated Split Squat (RFESS) allows for you to load your legs with unbelievably larger loads than if you were performing a traditional back squat (provided you have the grip strength to hold 100 plus pound dumbbells in each hand).

The RFESS takes advantage of what well known and respected strength coach Mike Boyle calls the Bilateral Deficit. The bilateral deficit states that you are stronger on one leg than on two. In fact, most individuals will be able to perform well over half of their 1RM back squat with one leg. So if my back squat is 300 lbs and I were to grab 75lb dumbbells in each hand (total of 150 lbs), I will be able to perform multiple reps on one leg when the load on one leg is technically the same as my 1RM back squat!

Take advantage of the bilateral deficit and train your legs one at a time with heavier loads than you would have used with a barbell. Start with 3 sets of 10 and go from there. 

To perform the rear foot elevated split squat grab a heavy set of dumbbells and place one of your legs back on a bench. Next, ensure that your front foot is in a position where your knee will not travel past your toes when you start to descend into the bottom of your squat.

Your rear knee may or may not touch the ground depending on how tall you are. On the way up drive through your heel and try to stay as upright as possible. I would also recommend placing an Ab-mat or foam pad on the ground where your rear knee touches to give you a little cushioning and to adjust your range of motion if you are shorter or using a taller bench.

6. THREE POINT BENT-OVER ROW

There is no exercise like the row for getting a thick, dense back. The 3 point row allows for you to train heavy with a dumbbell. This position takes the stress off your lower back because you are bracing the bench with your non-working arm to keep you back angle consistent throughout the set.

My favorite way to perform dumbbell rows is to run the rack after you have worked up to a heavy set of 5. Use straps if your grip is failing, but be sure that you are still paying attention to training your grip as it is often overlooked and can cause heartache later on in your strength training career.

Stand in a staggered stance - if you are working the right arm, the right foot should be back. Next brace your opposite hand on a bench and ensure that you have a solid and flat back. Start with the dumbbell on the floor and pull it to your pocket, not towards your armpit.

7. RENEGADE ROW

There are few exercises that will challenge your core and back like the Renegade Row. I walk away humbled every time I perform it. I like to perform these on back day after I have performed weighted chins or pull-ups. Do 2-3 sets of 8-10 reps after a heavy pulling exercise, preferably a vertical pull like lat-pulldowns, weighted chins, or weighted pull-ups.

To perform the movement you begin in a modified push up position with your feet spread more widely than a push up (about shoulder width apart) and your hands placed under your chest inside your shoulders. With a pair of dumbbells in your hands, maintain the front lean and rest position while you alternate which arm performs a row and which arm keeps you from falling on your face!

Keep your abs and glutes braced the entire time and don’t allow your butt to shoot up or sag too low and keep your hips level the entire set. The only part of your body that should be moving is the arm performing the row.

8. DUMBELL BICEP CURL

The dumbbell bicep curl uses both arms at the same time to build stronger arms.

Steps :

1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip.

2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps.

3.) Isolate the bicep and hold this position for a count.

4.) Return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) Refrain from swinging your arms during this exercise.

9. STRAIGHT ARM SIT UP

To build a stand-out six pack, you need to build the rectus abdomis. In order to increase the muscle size on your abs, you need to train them like you would any other muscle: by using progressively heavier weights. If the muscle bellies on your abs are small then you must get your abs bigger by training them with weight. I like the straight arm sit up to load your abs and bring about growth. 3 sets of 15 with a weight that you can manage is perfect for ab development.

In the starting position (back on the ground with knees at 90 degrees with feet flat on the floor) press a heavy dumbbell towards the ceiling. Next, perform your sit up keeping your arms straight and making sure that the dumbbell is still pointing towards the ceiling. Slowly return to the starting position, always ensuring you are keeping the weight aimed at the ceiling with the arms locked out.

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THE TOP 5 EXERCISES FOR KILLER ABS

Many bodybuilders work their abdominal muscles to get washboard abs. Far important from the image, however, is the importance of having a strong core. The abdominal muscle makes up a large part of the body’s core strength. Athletes know and appreciate the importance of having a strong core. Professional bodybuilders workout to strengthen their body’s core and that includes exercising the abdominal muscles.

Listed below are some of the simplest abdominal exercises that can have the most profound effects on the abdominal muscles. Most of these exercises can be done at home.

#1.- Reverse Crunch

This is similar to the vertical crunch but lifting off the hips rather than the shoulders. This exercise works the rectus abdominis muscle. Equipment needed is an exercise mat. Starting position is to lie face up on the mat with hands on the floor or behind the head. Bring the knees toward the chest until bent to 90 degrees with the feet together or crossed. Contract the abs, lifting the hips off the floor while doing so. The legs reach upwards to the ceiling. Lower back down and repeat for 1 to 3 sets of 12 to 16 repetitions. The bodybuilder will feel tension or stress on the lower part of the abs.

#2.- The Bicycle

The bicycle works the rectus abdominis and the obliques of the abdomen. An exercise mat is needed for this exercise. Starting position is lying face up on the mat, place hands over the head, using fingers for light support. Bring knees to the chest and without pulling the neck lift the shoulder blades off the mat. Rotate to each side, bringing opposite elbow to opposite knee (left elbow to right knee) while the other leg is straightened. Switch sides until a pedaling motion is achieved. This exercise helps develop washboard abs and trims the waist. This can be done in 1-3 sets of 12-16 repetitions.

#3.- The Ball Crunch

The Ball Crunch is a fun activity that targets the “six pack” or the rectus abdominis muscle. Equipment needed is a large exercise ball. Starting position is to lie on the ball, placing the ball just on the lower back. Arms are crossed over the chest or placed behind the head. Contract the abs by lifting torso off the ball, pulling the bottom ribcage down toward the hips. The ball should be kept stable even as curling up. Slowly lower back down to starting position. This helps strengthen the abs and can be done in 1 to 3 sets of 12 to 16 repetitions.

#4.- The Vertical Leg Crunch

Similar to crunches, this exercise targets the rectus abdominis and obliques. It is different from the regular crunches because the legs are involved. Equipment needed is an exercise mat. Starting position is to lie with back on the mat, extending legs straight upwards with knees crossed. Place hands underneath the head for support. Contract the abs lift the shoulder blades off the mat. Keep legs in the fixed starting position and lower back down. This adds intensity to the exercise, working the muscles more. This can be done in 1 to 3 sets of 12 to 16 repetit

#5.- The Long Arm Crunch

The long arm crunch is another variation of the regular crunch and targets the upper part of the abdomen. Equipment needed is an exercise mat. Starting position is to lie facing upwards on the mat with arms straightened behind the head with the hands clasped. Arms are kept near the ears. Lift shoulder blades off the floor, contracting the abs while doing so. Keep arms straight but avoid straining the neck. Then lower back down to the starting position. Repeat the exercise for 1 to 3 sets of 12 to 16 repetitions. This exercise adds a longer level to the regular crunch, adding difficulty and challenge.

Completing the above 5 bodybuilder workouts for your abs will help create define abdominal muscles. However to achieve the desired result it is important to make sure that you strip the fat from this area. Implementing cardio based exercises will help strip this fat and provide you with the washboard abs that you have worked so hard to achieve.

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