Abs Workouts For The Gym: Circuits for Upper Abs, Lower Abs, and Obliques and Core
Abs Workouts For The Gym: Circuits for Upper Abs, Lower Abs, and Obliques and Core
WORKOUTS
Bolt on these targeted abs workouts to your main gym session to sculpt a rock-hard six-pack
Considering they’re front and centre of the body, it’s no surprise that your abs get a good workout even when you’re not doing exercises that target them directly. Compound moves that transfer power between the lower and upper body hit the abs hard, and they’re an important stabiliser for many exercises from static holds to explosive jumps.
However, while compound exercises like squats, deadlifts and overhead presses will all do your core muscles the world of good, if you want to show off a ridged six-pack, you will also need to do some focused work on your abs. Fortunately, that’s exactly what these four-move circuits are designed to do.
There are three six-pack sessions below, each of which focuses on a different area of your abs. One is all about the upper abs, one hits the lower, and one concentrates on the obliques – also known as the side abs – and deep-lying core muscles. You don’t need to set aside a special visit to the gym to do these; just add one of them on at the end of your main workout to ensure your abs get the attention they require, although you can also do them as quick stand-alone abs blasts.
Each of these abs workouts is a mini-circuit you can do at the end of your main workout. The circuits are designed to work the maximum number of muscle fibres as quickly and effectively as possible, so you’ll do all four moves in order, sticking to the reps and rest periods detailed. The first move of each circuit is the hardest, then they get progressively easier as the number of reps per move increases. This works your abs harder and places them under greater tension for longer, which is ultimately what stimulates muscle growth. After the final move, rest for the allotted time, then repeat the circuit. Do three circuits in total.
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- Upper Abs Workout:
Reps 10 Rest 10sec
Hold a dumbbell or weight plate across your chest with both hands. Maintain tension in your upper abs as you lift, then lower, your torso.
2 Tuck and crunch
Reps 15 Rest 10sec
Keep your fingers to your temples and initiate each rep smoothly without jerking your torso up. Don’t let your feet touch the floor between reps.
3 Modified V-sit
Reps 12 Rest 10sec
Keep your arms straight as you raise your torso so that your chest meets your knees at the top of the move. Then lower under control.
4 Crunch
Reps 20 Rest 90sec
Your upper abs will already be close to fatigue but try to hold the top position of each rep for at least one second to make them work as hard as possible.
Lower Abs Workout
1 Hanging leg raise
Reps 10 Rest 10sec
Start in a dead hang with your legs straight with knees and ankles touching. Keep them together as your use your lower abs to raise them, then lower back to the start under control.
2 Hanging knee raise twist
Reps 12 each side Rest 10sec
Start with your legs straight and knees together. Twist your body and raise your knees up and to one side, then return to the start. Continue, alternating sides.
3 Hanging knee raise
Reps 15 Rest 10sec
Raise your knees powerfully to activate more of the muscle fibres in the lower abs. Lower back to the start under control to prevent swinging.
4 Garhammer raise
Reps 20 Rest 90sec
Start with your knees already raised, then lift them as high as you can. Lower back to the start under control, keeping your abs engaged throughout.
Obliques And Core Workout
1 Decline plank with foot touch
Reps 10 each side Rest 10sec
Start with your hips raised and core engaged, then lift one foot off the bench and move it to the side to touch the floor. Return it to the bench. Continue, alternating sides.
2 Seated Russian twist
Reps 12 each side Rest 10sec
Start at the top of the crunch position so your abs are fully engaged. Turn from side to side smoothly and under control.
3 Bicycle crunches
Reps 15 each side Rest 10sec
Lie on your back and bring your opposite elbow and knee together, alternating sides. Keep your shoulders and feet off the ground to force your abs to work to stabilise your torso.
4 Plank
Time Max Rest 90sec
Keep your hips up, glutes and core braced, and head and neck relaxed. Breathe slowly and deeply to hold the position for as long as possible.
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ReplyDeleteDid you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. It is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
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Train hard, eat right, and enjoy life!
Mike Geary
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