Here are 3 great ab exercises, with video, to help you achieve maximum definition.
- Aim to rest for 30 seconds between sets, and do 2-to-3 sets of each exercise.
- Abs adapt quickly, so it’s important to keep challenging them in new ways.
- Maintain a focus on ab muscles to prevent other muscles from helping with the movement.
If you’re looking for maximum ab definition, there are a few key exercises that you should include in your workouts. However, as we all know, the most important thing to do if you want to get ripped abs is to attain a low body fat percentage; if too much body fat is covering your ab muscles, no definition will show.
After you’ve figured out a solid weight training workout and nutritional approach for lowering your body fat, your next step will be to add the following exercises for maximum ab definition. These exercises which will tighten the actual muscle fibres, ensure that they take an attractive shape and help to reach maximum ab definition.
If you can perform the following ab circuit two to three times a week either after your other weight lifting exercises or on the off days, you’ll be well on your way to improving the looks and strength of your core. Remember: To really zero in on the ab muscles that you’re working, think about and feel the contraction take place.
Aim to maintain about 30 seconds of rest between sets, completing two to three sets of each of these exercises for maximum ab definition.
Prone Ball Rollouts With A Twist
This is a great exercise for maximum ab definition that breaks away from the traditional crunch movement, working the entire core as well as the shoulder muscles. It may take a few tries to get used to the feel of the movement and of being up on the ball, but with some patience you should get the hang of it quite quickly.
Remember when executing this exercise to keep your back in a flat position throughout the entire movement until the twist is to take place. If the back starts to drop or move into an upward curved position, your abs are failing and it’s time to rest.
Exercise Ball Sit-Up With A Dumbbell
Regular exercise ball sit-ups are a great way to fully stimulate the muscle fibres in the abs, but for many of you, it’s no longer challenging enough. To up the intensity of this movement, add a dumbbell behind your head.
By placing it behind the head rather than over the chest as many people do with decline-weighted sit-ups, you lengthen the distance from the weight to the core, really adding to the difficulty.
As you move through the exercise, be sure to focus on the bottom half of the movement as this is where the muscles are extended the most, which will force them to contract harder.
Ball Leg Raise To Overhead Transfer Exercise
Leg raises are common exercises performed to hit the lower ab muscles. However, by adding an exercise ball to the movement and transferring it between the legs and the arms, you get a different dynamic happening with the pattern of movement and, therefore, you challenge your abs in a new way.
Try your best to maintain a constant tempo as you bring the ball up and transfer it over your head, as many people get very jerky with the movement. It’s also vital that you keep your back pressed flat into the floor at all times to prevent lower back pain from developing.