Sure, diet is paramount when it comes to developing great abs for all to see, but you mustn’t forgo a solid & affective ab programme to reap the maximum benefits from your efforts. It’s time to stop throwing in a few sets of crunches at the end of a workout with empty hopes that one day your eight pack will suddenly reveal itself through pitiful focus.
Why not try adding in these moves……
Russian twists
If you find using a medicine ball or weight plate difficult with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength quickly so you may graduate up to using weight in the near future.
Sit-ups
Sit-ups can be modified using a decline bench and holding a weight plate on your chest with crossed arms. This addition can be a bit of a challenge, so try it with a weight you can handle first.
Leg raises
Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.
Side planks
For more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, deliberate motion sustaining good form and function.
Side crunches
In addition to performing traditional side crunches on a sit-up bench or on the floor, side crunches can also be performed on a Roman chair. Position yourself with your feet and hip contacting the bench while your upper body is suspended. Crunch your pelvis by twisting and bending your knees side-to-side.