Core Workouts For Superhuman Ab Development

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core workouts

Core Workouts That Produce Cover Model Abs

When it comes to core workouts, most men and women make a genuine effort to develop a sexy, sculpted mid section but the reality is that not many people will actually achieve this.

It all comes down to diet and consistent effort in the gym so let’s show you the top five core workouts that will give you that elusive tight and strong mid section.

No matter what name you call a well developed mid section it’s ultimately the center point of any muscular physique and can really get the attention of the opposite sex.

Well built abs give an instant signal to those around you that you’re a rare specimen of health and strength and even though a lot of people can’t flaunt a sexy six pack we’re got you covered with our list of result producing programs.

We’ll quickly discuss the basics of the abs from an anatomical point and then jump straight into the actual moves you’ll be doing. As mentioned earlier, your diet and consistency will need to be on point in order to get your dream abs.

This article won’t be covering nutrition and motivation. We’re only showing you the part where you work up a sweat.

Alright. Your abs can be separated into 4 distinct areas. You’re gonna learn what each one does and where it is and which exercises target that specific area.

Abdominals 101

Rectus Abdominus

This muscle covers the area from pelvic bone to sternum and is the well known six pack. Its main function is to pull the torso towards the hips. Common exercises for this muscle include sit ups and crunches.

Obliques

These are the groove looking muscles found at the waist. You can see them on models used for men’s magazine covers. Their job is to twist and tilt the torso. If you want to target these muscles you can do side bends or decline oblique crunches.

Serratus

These are those small muscles you see near your lats which all super heroes seem to have. They basically pull your scapula around and in a forward motion much like when you punch something. Good exercises include cable crunches or barbell pull overs.

Intercostals

Similar to the serratus these smaller muscles are found at the side of your ribs. Their role is to help you twist your torso from side to side as also to lift or lower the ribs. Bicycle ab movements help target these guys.

Ideal Repetition Range

When we think of ab exercises it’s easy to think of people doing hundreds of reps everyday but this is unnecessary and ineffective.

The reality is that abs are made up of mostly fast twitch muscle fibers which are responsible for fast, strong movements instead of endurance work.

It’s important to know that to really get your abs to pop you want to be training them with a level of intensity that will only allow you to do 8-15 repetitions per set. This will put you in the best position to build strong and defined abs.

Keep in mind that if you aren’t familiar with some of these exercises it’s important that you learn the proper form from a site like Bodybuilding.com or YouTube.com. If you do them incorrectly you’ll make a bad habit of this and set yourself up for injury in the near future.

Best Core Workouts For Beginners

Ab Workout Plan #1

Exercise 1 – Cable Crunch
Perform 3 sets of 12 to 15 repetitions. Rest 45 seconds between sets.

Exercise 2 – Barbell Side Bend
Perform 3 sets of 12 repetitions. Rest 30 seconds between sets.

Exercise 3 – Regular Crunch
Perform 3 sets of 12 repetitions. Rest 30 seconds between sets.

Exercise 4 – Reverse Crunch
Perform 3 sets of 12 to 15 repetitions. Rest 45 seconds between sets.

Ab Workout Plan #2

Exercise 1 – Frog Sit Ups
Perform 3 sets of 12 to 15 repetitions. Rest 30 seconds between sets.

Exercise 2 – Jack Knife Sit Ups
Perform 3 sets of 12 to 15 repetitions. Rest 30 seconds between sets.

Exercise 3 – Oblique Crunches
Perform 3 sets of 12 repetitions. Rest 30 seconds between sets.

Exercise 4 – Reverse Crunch
Perform 3 sets of 12 to 15 repetitions. Rest 30 seconds between sets.

Ab Workout Plan #3

Exercise 1 – Decline Crunch
Perform 3 sets of 8 to 12 repetitions. Rest 45 seconds between sets.

Exercise 2 – Dumbbell Side Bends
Perform 3 sets of 8 repetitions. Rest 30 seconds between sets.

Exercise 3 – Stability Ball Crunch
Perform 3 sets of 12 to 15 repetitions. Rest 30 seconds between sets.

Exercise 4 – Flat Bench Leg Pull In
Perform 3 sets of 12 repetitions. Rest 30 seconds between sets.

Ab Workout Plan #4

Exercise 1 – Seated Barbell Twist
Perform 3 sets of 8 to 12 repetitions. Rest 30 seconds between sets.

Exercise 2 – Air Bike
Perform 3 sets of 12 repetitions. Rest 30 seconds between sets.

Exercise 3 – Crunch With Overhead Hands
Perform 3 sets of 12 to 15 repetitions. Rest 30 seconds between sets.

Exercise 4 – Flat Bench Lying Leg Raise
Perform 3 sets of 8 repetitions. Rest 30 seconds between sets.

Ab Workout Plan #5

Exercise 1 – Russian Twist
Perform 3 sets of 12 to 15 repetitions. Rest 30 seconds between sets.

Exercise 2 – Ab Crunch Machine
Perform 3 sets of 8 to 12 repetitions. Rest 60 seconds between sets.

Exercise 3 – Barbell Side Bends
Perform 1 set of 8 repetitions per side. Rest 30 seconds between sets.

Exercise 4 – Crunch With Legs On Stability Ball
Perform 3 sets of 8 to 12 repetitions. Rest 30 seconds between sets.

Summary

That’s really all there is to building rock hard abs with these awesome core workouts. Train them every other day or every three days. Use these routines as you see fit and incorporate them into your existing workout program.

Make sure that you focus on your form and quality of reps instead of trying to crank out reps just for the sake of doing more.

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