4 Minute Ab Assault - Sick Home Ab Workout

5 CORE CONSTRUCTION FIXES

Know your core. Then, use these tips to make it stable, secure and strong enough to handle whatever you can throw at it

It’s not just about abs, people. Proper core training improves foundational strength that carries over to every other exercise, decreases low back pain, fortifies you against injury and aids in functional movements. The easiest way to think about what exactly constitutes the core is to place a finger at the top of your abdomen near the sternum, and another at the bottom of your glutes. Include all the muscles between those two points, deep and superficial, and you have your core muscles. If you are just looking to build a stunning sixer, take a closer look at your diet. Here are five ways you can better construct a solid core, in the truest sense of the word.

1. Do Get-Ups

The most common core training mistake: too many crunches and sit-ups. People like to feel that abdominal burn, thinking the fat will disappear from their stomachs and that their core will become strong. That couldn’t be farther from the truth. Crunches and sit-ups just can’t reach those “deep” core muscles – in this case, the transverse abdominis – that need to be strengthened.

One great alternative to sit-ups and crunches is the Turkish get-up. The Turkish get-up is a perfect blend of mobility, stability, functional movement, proprioception and core strength. The abundance of moving parts in this exercise provides a great stimulus for the core, as well as other strength and movement benefits. If you want to feel your abs burn, do some heavy get-ups with a weight that is heavy enough to activate the deep muscles of your core.

2. Add Rollouts

Do you remember those good old abdominal exercise wheels that you always saw in people’s basements next to all of their workout gear? Well, don’t throw it away just yet – as it turns out, they are amazing core-builders. Those new to the rollout, on a first go, will either fail before full extension, or experience some low back pain. That is because that type of movement really hits those deep abdominals muscles of the anterior core. You want to avoid extension in the back, and need to engage your anterior core in order to do so. Can’t quite complete a full-ROM rep with the wheel? Try a stability ball instead. This version is easier because of the inherently shorter range of motion, which is better on the back. Other variations include the Ab Dolly, dumbbells, barbells, or even a slide board.

3. Stabilize Your Lumbar  

Lumbar pain is a common complaint for hard-training athletes – but it doesn’t have to be. You can fortify yourself against this kind of pain, among other methods, by increasing lumbar stability. In order to do this, you need to fire some deep core stabilizers by not moving your hips when in certain positions. Two good approaches: 1) Avoiding too much rotation of the lower back area 2) doing various types of plank exercises. Loaded carries and planks prevent rotation and increase strength of the muscles that stabilize the lumbar spine. The farmer’s carry, suitcase carry, planks and side planks are all great options.

4. Include Anti-Rotation

The core muscles are stabilizers first. That is why bridges and planks are so crucial for core strength. But, if you look at the anatomy of the core muscles and their actions, about 70 percent or so involve rotating but not at the expense of rotating at the lumbar spine or lower back. So, you should include anti-rotation exercises where you rotate from the waist up, but not at the lumbar spine. The core musculature is then forced to stabilize against an aggressive or fast rotational force or collision, whether it is in sport or in life. Exercises such as half kneeling cable pressouts and goblet squats with pressout are both great choices.

5. Focus on Compound Movements

You will notice that some of the people with the strongest core muscles don’t even do any core work. That is because they are focusing on multi-joint lifts (working more than one muscle group at a time) instead of single joint lifts (one muscle group at a time, such as biceps curl). When it comes to multi-joint moves, you have plenty to choose from: deadlifts, squat variations, lunges, kettlebell exercises, rows, medicine ball throws, Olympic lifts and powerlifts all stimulate a lot of muscle at one time. The core has no choice but to work hard to stabilize the spine as you perform these types of exercises. Certain machines allow you to work multiple muscle groups at once but they don’t have the kind of core demand that you’re looking for because of the fixed range of motion, meaning that less contribution is required of your core musculature. So instead of doing so many, triceps pushdowns, cardio and machine moves, stick to the basics.

Source: http://www.muscleandfitness.com/workouts/abs-exercises/5-core-construction-fixes

SIX-WEEK POWER ABS ROUTINE

Build strong abs in six weeks with this radical program that attacks the belly of the beast.

The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your six-pack will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more:

Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports.

Like a powerlifter, you want strong abs. Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

Unlike most trainees, powerlifters don't do endless reps of crunches. Quite the contrary: They perform weighted ab exercises and manipulate their reps and sets to work on strength and endurance. When you want to build bigger bi's or develop a chiseled chest, you cycle exercises, weight and reps. For some reason, though, you probably train abs differently, mindlessly crunching your way to nowhere. But make no mistake - the abs respond like any other muscle group. They require variety in exercises, reps, rest periods and use of weights. That last part is how the Power Abs Program differs from most conventional midsection philosophies.

Each two-week phase of the six-week program has one core, one oblique, and one upper- and lower-ab exercise to attack your midsection from every angle. With this plan in hand, you'll develop abs worthy of both a powerlifter and a bodybuilder.

Source: http://www.muscleandfitness.com/workouts/abs-exercises/six-week-power-abs-routine

8 Minute Abs Workout Routine: At Home Ab Workouts

No matter how hectic a schedule is, there’s not a single person on the planet who can’t spare less than a sixth of an hour for an 8 Minute Abs Workout Routine. This at home ab workout hits the entire ab panel as well as the obliques, and is a fun combo of Pilates moves and variations on traditional situps.

Consistency is key when it comes to working out; while under 10 minutes is not a long time to spend exercising, making priority of quick abdominal routiness like this one 4-5 times a week can help you get a lean, toned, flat stomach.

How to do this Routine:

If muscles are not already warm, do 5-10 minutes of cardio (walking, jogging, running) before starting. Do each exercise for 45 seconds before moving onto the next.

• Crunches
• Russian Twists
• Flutter Kicks
• Pilates Hundreds
• Jumping Oblique Twists
• Reverse Crunches
• Crisscross Crunch
• Pilates Toe Taps
• Pilates Side Hip Raises (Right)
• Pilates Side Hip Raise (Left)
• Cool Down & Stretch

Tips for getting defined abs

• This abdominal routine is a great addition to the end of a cardio workout , or as a supplement to a workout where either “upper” or “lower” body has been of primary focus.

• If you are trying to get a flat stomach, you absolutely have to embrace a comprehensive diet and exercise plan that is going to keep your body fat low, or at least your BMI within the healthy range.

• Getting great abs is not just about how much you eat, what you eat counts as well. Build the majority of your intake around fresh fruits and vegetables, whole grains, and lean proteins for the best lean abs diet.

• Consume sodium, sodas, alcohol, additives and preservatives (almost all packaged foods!), in moderation, and if possible cut them out all together.

I had a friend in college who swore that they had earned their 6 pack abs via 100 situp variations, done every single day without miss. Granted, this was in combination with regular workouts and he was naturally of a moderately lean build, but it’s still a fun concept to consider; how big of a difference little commitments can make when it comes to your fitness level. Doing the 8 Minute Abs Workout Routine above is much more complete approach than just 100 random situps, and doing it 4-5 times a week will definitely result in both calories burned and ab muscles toned.

Source: http://www.fitnessblender.com/v/article-detail/8-Minute-Abs-Workout-Routine-At-Home-Ab-Workouts/7v/

The Best Abs Workout: Get Six Pack Abs in Weeks

Lose belly fat: Use this abs workout to get strong core muscles and sexy, flat abs in no time

Tou've been obsessing over your abs for almost two decades. That ends now. Because we laid out one of the best ab workouts for women to kick those elusive buggers out of hiding. Finally.

Why's our plan so damn effective? Because it hits your entire core—not just your ab muscles but the muscles that support the spine—from all angles with a variety of moves that challenge your stability, balance, and rotational strength.

As for results: Do the moves two to three nonconsecutive days a week and you'll notice a flat-out hot difference in just 30 days.

MOVE 1 Stability Ball Pelvic Tilt Crunch

SETS: 3
REPS: 12 - 15
REST: 30 seconds



Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep.

Works chest, abs, hips, and glutes

MOVE 2 Walk the Plank and Rotate

SETS: 2
REPS: 8 - 10
REST: 30 seconds



Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep.

Works entire core, shoulders, chest, back, and hips

MOVE 3 Arm Pull Over Straight-Leg Crunch

SETS: 3
REPS: 15
REST: 30 seconds



Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.

Works upper back, abs, and hips

MOVE 4 The Matrix

SETS: 3
REPS: 15
REST: 30 seconds



Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep.

Works abs, back, glutes, and quads

MOVE 5 Nose-to-Knee Crunch

SETS: 2
REPS: 12 - 15
REST: 30 seconds



Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.

Works entire core, shoulders, chest, hips, and glutes

MOVE 6 Prone Oblique Roll

SETS: 2
REPS: 12 - 15
REST: 30 seconds



Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.

Works shoulders, chest, obliques, back, and glutes

MOVE 7 Back Extension Rear Leg Raise

SETS: 2
REPS: 15
REST: 30 seconds



Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep.

Works lower back and glutes


Source: http://www.womenshealthmag.com/fitness/get-rock-solid-abs