The Combat Bundle I mentioned yesterday includes 72 different resources geared towards almost every imaginable fitness goal – including:
– flexibility and mobility
– self defense
– women’s only
– info for trainers
So I thought this would be a good opportunity over the next few days, to dig into some of these these topics in more depth … teach on some training ideas and concepts, and give you some sample workouts / video to try them out for yourself.
Today we’re going to start with ab training.
Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.
For years, the generally accepted way to train your abs was with crunches, sit ups, leg lifts, etc.
A lot of folks (you?) still do some of these movements in their routine in some shape or form.
I’m here to say, the results are in. STOP doing crunches, leg lifts, sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a result.
The BEST way to train your abs is with total-body, “functional” movements. Bird dogs, plank variations, hip bridges, mid / upper back movements … these all count as ”core” training and should be part of your routine.
Check out this workout as an example – it’ll take you about 7 minutes to do, and you’ll work your abs in a safe and effective way:
So we’ve got four different exercises. We’re going to start with a plank hold. We’re going to go elbows underneath the shoulders, looking between the hands, up to the toes and drive the heels back. Tighten the lower body, tighten the abs, lock in the upper body as well. We’ll do a thirty second hold from right there. That’s our first exercise!
The second one is a bird dog. You’re going to go hands underneath the shoulders, knees below the hips, make sure you are in a neutral spine position. Do a couple of these, round the back this way and arch the back that way to find your middle position. Maintain that neutral spine through the exercise. So right arm, left leg goes up – hold for a second at the top and then left arm, right leg goes up and hold for a second at the top. Ten of those each side.
Then we’re going to go with a thirty second side plank. Feet are stacked, elbows underneath the shoulder, feet stacked on top of each other. Arms up, hips up high. Leverage yourself with that bottom shoulder up and away from the ground so you can get those hips up as high as you can. Thirty seconds of those on each side.
Then we’re going to go with a knee to elbow mountain climber to finish off. Hands stacked underneath the shoulders, knees are going to come up and touch the same elbow. Ten on each side.
So there’s your total body ab functional circuit. Do anywhere from one to three rounds of that. It’s a great way to finish off a workout and get some extra core work, save your back and train your abs in the best way possible!!
To sum up, STOP doing crunches, leg lifts, sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a result. The BEST way to train your abs is with total-body, “functional” movements – like the ones in today’s workout.
For MANY more ab training workouts and full programs, such as:
– 4 Weeks to Crunchless Abs
– Xtreme Suspension: 6 Pack Abs
– 4 Minute Fighter Workouts to Develop bullet proof “fighter-style” abs
– University of Abs
And more, click HERE to check out the Combat Bundle. The bundle is on sale ONLY this week, and after that you won’t be able to purchase it at any price – so if you’re interested, pop over and check it out when you get the chance.
Train hard, and talk soon -
- Forest Vance, MS, RKC II