If your ab workout doesn't provide you results or if you are just bored with it, you should try our standing ab workout. This training routine will work the ab muscles from different angles and with various contractions, things which will help you develop the abs size and strength.
The standing ab workout is developed from the following exercises:
The Standing Pike Crunch - a great exercise that will work the upper and lower abdominal muscles. When you are doing this exercise make sure to keep the abs engaged, this will help you to squeeze them better through the movement. Also, extend your back slightly when you are raising your hands, but make sure to not overextend because it can put unwanted pressure on your spine. Do the standing pike crunch with a medium tempo.
Do 3 sets of 15 repetitions each.
Opposite elbow to knee twist – an exercise that is slightly more difficult, but which is very effective for your abs. This movement will also work all the parts of the abdominal, but it will involve the oblique muscles also, which are very important if you want to have a real nice looking six pack abs. For the opposite elbow to knee twist make sure to use a medium tempo.
Do 3 sets of 10 repetitions each.
Cross chops – in a way this movement is similar to the elbow and knee twist, but it works on a bigger range, things which will make it to involve more muscles. This exercise will work your whole core: abdominal, oblique muscles and the lower back. It is very challenging and complex, it can be done with a kettlebell, a dumbbell or with a medicine ball. For the cross chops use a slow tempo.
Do 3 sets of 8 to 10 repetitions.
Standing cable crunch – a great exercise for the upper abdominal muscles. When you are doing this exercise be careful to contract the muscles on your way up and also on your way down, don’t relax the abs in any parts of the movement. Do the standing cable crunch with a slow to medium tempo, don’t rush the execution. Make sure to adjust the weight according to the number of repetitions you will have to do.
Do 3 sets of 15 repetitions each.
Hanging leg raises – this exercise will be focused mostly on your lower abs through an isometric contraction. While doing it make sure to not swing, try to keep your body stable through the execution.
Do 3 sets of 8 to 10 repetitions.
Do all the exercises from the program with proper form, this is a very important aspect. Doing them with bad form can lead to an inefficient workout and also can make you prone to injuries, thing which you must avoid 100%.
The exercises proposed in the standing ab workout besides the fact that they develop your abdominal muscles they will have a great impact on your core. A strong and muscled core will help you be free of any back pains.
Grant Donovan is a successful entrepreneur and founder of many disciplines including aviation, automotive, political, anti-aging and life coaching to name a few. But it is his passion for health, nutrition and fitness that he attributes as the leading factor for his success. All of which led him to create mensfitclub.com to share his large breadth of knowledge with the everyday man, and empower them to make the changes that will help lead to their success. He believes a life in balance of mind, body and soul is a life well lived and only when achieved can one unlock their true potential. At age 60, Grant serves as a living example of why staying healthy not only helps you live longer, but the improved quality of life, will allow you to push past boundaries and reach new heights you never knew were possible. With his inspirational personal journey of achievement he has motivated over 350,000+ subscribers to make a positive change in their life and guide them on their pursuit of happiness.