Usually Hard Ab Workout is not easy at all. Ripped and defined abs are perhaps one of the most sought-after features of any fit guy which is difficult to maintain and attain. Before you jump into advanced ab workout you have to start with some basic core warmup exercise for abdominal muscles. The plank is a simple and effective core warmup because it engages all the muscles of the core from toes up to head.
Advanced Ab Workout Warmup
Starting from any exercise first you have to do a warmup section. You can also try 10 minutes ab exercises.
Advanced Ab Workout Warmup : Plank
Get in straight arm plank position make sure that your shoulders are directly above your wrists.
Bent your elbows, by lower down your body slowly. Now, push it and hold. Your next step is to bend your left knee and to bring it up and in towards your chest. Rotate your waist while you raise your bent leg making it to 180° to the bottom. Return to the straight arm plank position and repeat on the other side. The plank is a simple and effective core warmup because it engages all the muscles of the core from toes up to head.
Advanced Ab Workout Warmup: Side Plank
Start on with your side and feet together and one arm directly below your shoulder. Contract the core and lift your hips up until your body is during a line from head to feet. Hold into side plank position without letting your hips drop down on the surface for the allot time for each set, then repeat the same on the other side.
Advanced Ab Workout Warmup: Bicycle Crunches
Lie flat on the surface with your lower back pressed to the ground. Put your hands back your head, then bring your knees ahead of your chest and lift your shoulder blades off the bottom , ,bringing your right elbow ahead of the left knee. Make sure you are moving your body and not just your elbows. Now switch the position do the same steps on the other side.
Hard Ab Workout: 1. The Single Leg Bridge
Do not think by mistake that this exercise is easy most of the people get it wrong. The single leg bridge exercise is a great way to isolate and strengthen the butt muscles which is called as glutes and hamstrings (back of the upper leg). If you do this exercise correctly, you will also find that it is a very powerful core strengthening exercise technique. Add this exercise to your regular workout routine to wake up and tone your buttocks.
Step By Step Instructions
Start with laying on your back, hands on your sides, knees bent and feet flat on the floor, under your knees directly.
Lift your hips up into a basic bridge position, and contract your core and your glutes.
Slowly raise and extend one leg. Keep your pelvis raised and level and do not let one side droop down.
Work up to 30 seconds while maintaining control. If you lose form, or your hips drop, rest and work on the opposite side. First with right and then left while loosing control.
Hard Ab Workout: 2. Cable Push and Pull
The cable push-pull may be a popular weight training workout among gym-goers looking to focus on several muscle groups at an equivalent time. You’ll want to be familiar with weight training before starting this intermediate level exercise, but once you get the hang of it the move is actually quite simple. If your goal is weight management and you’re looking to burn calories, workouts just like the cable push-pull are an excellent addition to interval training.
Steps to be followed
Stand in the middle of a cable-cross setup, with the cables set simply higher than waist height. (Alternatively, you’ll try this with an extended resistance band coiled around Associate in Nursing anchor purpose.)
Face one aspect of the cables, along with your left leg before of your right.
Grab the cable before of you with your mitt and grab the one behind you with your right and stand as if you’ve simply thrown a punch with your left. Your hand ought to be by your right hip, your left arm extended.
Pull your left arm toward your left hip as you punch your right arm forward. Push and pull at the same time.
Return to begin, repeat, then switch sides.
Hard Ab Workout: 3. Hanging Leg Raises
Hanging Raise is a calisthenics exercise Body weight training and also use for strength training the core. This exercise relies on interior for stability and it is a fantastic abdominal and core development exercise routine for folks with adequate mobility and experience. This exercise is formed simpler if you bent elbow position like a halfway-chin up while performing the movement.
Hang up from a pull-up bar with an overhand grip, hands wider than shoulder apart.
Keep your torso on a perpendicular motion to the ground and don’t lean all back as you pull your knees toward your chest by bending your hips.
Hold the tuck for a moment.
Lower your legs down with control .Return to the starting position during a slow and controlled movement.
Hard Ab Workout: 4. L- Sit Pull-ups
The L-sit pull ups are very much harder than regular normal pull ups. One of the reasons is that your center of mass moves in front of you in a hanging L-sit, which decreases the leverage and makes your back and shoulders work much harder. The L-sit pull ups works your abs and core, obliques, hip flexors, triceps, shoulders, pecs, and much more.
Steps you need to know
Set two benches parallel to one another a little wider than shoulder-width apart.
Get between the benches and hold yourself up with your arms, legs lifted and straight so that your body forms an L shape pull your self up and down.
Brace your core and hold this position for a second as long as possible then pull your body.
Summary Before you jump into hard ab workout you have to start with some basic core warmup exercise for abdominal muscles. All the above warmup are really helpful to start with. After doing warmup start with hard ab workout exercises which are mentioned above will give you long lasting results.
Frequently Asked Questions
There are some questions related to hard ab workout which are mentioned below:
Q1. What are the hardest ab exercises?
The hardest ab exercises are as follows:
The Single Leg Bridge
Cable Push and pull
Hanging leg raises
L sit push and pull
Q2. How can I get hard abs fast?
Hard abs need lots of strength training exercises, warmup ,cardio , fill up fiber, increase Your Protein Intake, try High-Intensity Interval Training.
Q3. What part of your abs show first?
The upper abs are always the first to show and they are also easier to target, since most common core exercises like all type of crunches , plank hit that area of your midriff.
Usually Hard Ab Workout is not easy at all. Ripped and defined abs are perhaps one of the most sought-after features of any fit guy which is difficult to maintain and attain. Before you jump into hard ab workout you have to start with some basic core warmup exercise for abdominal muscles. All the above warmup are really helpful to start with. After doing warmup start with hard ab workout exercises which are mentioned above will give you long lasting results.