{"id":5521,"date":"2014-06-24T09:43:20","date_gmt":"2014-06-24T13:43:20","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5521"},"modified":"2015-09-17T19:21:28","modified_gmt":"2015-09-17T23:21:28","slug":"3-must-do-exercises-for-hard-abs","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-must-do-exercises-for-hard-abs\/","title":{"rendered":"3 must-do exercises for hard abs"},"content":{"rendered":"<p>There are articles <strong>everywhere<\/strong> about the dangers and risk of injury to your lower back\u2026 But despite this, the crunch is still the most popular ab exercise for one reason: anyone can do it.<\/p>\n<p>The thing is, <strong>that doesn&#8217;t mean it&#8217;s the most effective ab exercise.<\/strong><\/p>\n<p>Seriously, would you rather be doing the same exercises as an out-of-shape housewife or the ab\u00a0workout of a sexy Olympic gymnast?<\/p>\n<p>It&#8217;s a no brainer! \ud83d\ude09<\/p>\n<p>Although most gymnasts have likely\u00a0never bothered with crunches, they&#8217;ve been doing variations of the #1 exercise below for\u00a0years.<\/p>\n<p>Follow along below and you&#8217;ll soon understand why the peeps with the best abs in the gym always seem to be the only ones doing these exercises\u2026<\/p>\n<h1><strong>1. Hanging Knee Raises<\/strong><\/h1>\n<p>Consider this movement the \u201cgold standard\u201d for all\u00a0ab exercises, just as the pull up is for your back.It works like this:<\/p>\n<ul>\n<li>Grab a chinup bar with an overhand grip, your hands slightly wider than shoulder width.<\/li>\n<li>Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Imagine scooping your hips up and forward.<\/li>\n<li>Pause for a second when the fronts of your thighs reach your chest, then lower your legs and repeat. Avoid leaning backwards.<\/li>\n<\/ul>\n<div style=\"width: 315px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/06\/hanging-knee-raise.jpg\" alt=\"Hanging Knee Raise\" width=\"305\" height=\"180\" \/><\/p>\n<p class=\"wp-caption-text\">Hanging Knee Raise<\/p>\n<\/div>\n<p>Sound hard? That&#8217;s because it is.<\/p>\n<p>Proper execution requires strength, endurance, and flexibility (of your abs, back, and hips), and a strong grip. Which is why few folks can do even one with perfect form.<\/p>\n<p>But don\u2019t feel discouraged.<\/p>\n<p>You can start with this strength building exercise instead.<\/p>\n<p><strong>Lying Leg Raises:<\/strong><\/p>\n<ul>\n<li>Lie on your back and raise your legs over your hips, with your knees slightly bent.<\/li>\n<li>Press the small of your back into the floor to eliminate the arch in your lower back. Keep your back in this position as you take 3-5 seconds to lower your legs.<\/li>\n<li>Upon reaching the lowest point at which you can still keep your back flat, bring your legs to your chest. Try to lower your legs more with each repetition. Aim for 10-12 reps for 3 sets<\/li>\n<\/ul>\n<h2><strong>2. Walkouts to Cross Body Mountain Climbers<\/strong><\/h2>\n<p>This is a straight forward yet effective core exercise that requires no equipment that will turn your abs to rocks.<\/p>\n<p>It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a \u201cmetabolic disturbance\u201d like no other.<\/p>\n<p>This exercise is highly effective because it creates a \u201cmetabolic flush\u201d meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession.<\/p>\n<p>Ready?<\/p>\n<ul>\n<li>Stand with your feet shoulder-width apart<\/li>\n<li>Hinge forward at your hips and touch the floor with your palms<\/li>\n<li>Walk your hands forward until you are supporting all your weight on your hands and toes, in a plank position<\/li>\n<li>Your body should make a straight line and your hands should line up with your shoulders. Hold for 2 seconds<\/li>\n<li>Do a cross body mountain climber, driving your right knee to left elbow, and left knee to right elbow.<\/li>\n<li>Walk your hands back to starting position and repeat.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/06\/Walkouts-to-Cross-Body-Mountain-Climbers.jpg\" alt=\"Walkout to Cross Body Mountain Climbers\" width=\"591\" height=\"316\" \/><\/p>\n<h1><strong>3. Side Plank<\/strong><\/h1>\n<p>Planks and side planks are awesome for core strength, improving hip issues, and helping people overcome lower-back pain.<\/p>\n<p>The side plank especially is a low-risk, high-benefit exercise \u2013 and you should be doing it!<\/p>\n<p>Here\u2019s how:<\/p>\n<ul>\n<li>Lie on your left side and your right leg on top of your left<\/li>\n<li>Position yourself so your weight rests on your left forearm and the edge of your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor<\/li>\n<li>Lift your hips until your body is in a straight line from neck to ankles<\/li>\n<li>Put your right arm up in air and hold this position for prescribed time. You should be able to hold at least 30s.<\/li>\n<\/ul>\n<div style=\"width: 280px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/06\/side-plank.jpg\" alt=\"Side Plank\" width=\"270\" height=\"203\" \/><\/p>\n<p class=\"wp-caption-text\">Side Plank<\/p>\n<\/div>\n<p>Fun times, right?<\/p>\n<p>If you want to shrink your waistline and can go from flabby pouch belly to lean, toned abs in just 4 minutes&#8230;check this out:<\/p>\n<p><span style=\"color: #0000ff;\"><strong><span style=\"color: #000000;\">==&gt;<\/span>\u00a0<a href=\"http:\/\/www.bodyweightcardio500.com\/metabolic-fitness-challenge-special\/\">How to use the simple \u201cMetabolic Accelerator\u201d method so you can shrink your waistline 3 times faster<\/a><\/strong><\/span><\/p>\n<p>Let\u2019s rock this!<\/p>\n<p>Your Coach,<\/p>\n<p>&nbsp;<\/p>\n<p>Kate Vidulich<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are articles everywhere about the dangers and risk of injury to your lower back\u2026 But despite this, the crunch is still the most popular ab exercise for one reason:<\/p>\n","protected":false},"author":1,"featured_media":5509,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[202],"tags":[517,312,769],"class_list":["post-5521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ab-workout","tag-3-must-do-exercises-for-hard-abs","tag-ab-exercises","tag-ab-workout"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 must-do exercises for hard abs<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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