{"id":7831,"date":"2017-04-18T14:51:21","date_gmt":"2017-04-18T18:51:21","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=7831"},"modified":"2017-04-18T15:00:28","modified_gmt":"2017-04-18T19:00:28","slug":"3-ab-exercises-better-than-planks","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-ab-exercises-better-than-planks\/","title":{"rendered":"3 Ab Exercises Better Than Planks"},"content":{"rendered":"

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: anyone can do it.<\/p>\n

The thing is, that doesn’t mean it’s the most effective ab exercise.<\/strong><\/p>\n

Seriously, would you rather be doing the same exercises as an out-of-shape housewife or the ab workout of an Olympic athlete?<\/p>\n

Exactly.<\/p>\n

Although most athletes have probably never bothered with crunches, they’ve been doing variations of the #1 exercise below for decades.<\/p>\n

In just a sec, you’ll soon understand why the peeps with the best abs always seem to be the only ones doing these exercises\u2026<\/p>\n

Some of these ab exercises are advanced\u2026 however you can modify them to suit any fitness level. You might even be surprised by a couple of exercises I\u2019m about to share\u2026<\/p>\n

OK let\u2019s rock it\u2026<\/p>\n

#1: Hanging Knee Raises<\/h2>\n

Consider this movement the \u201cgold standard\u201d for all ab exercises, just as the pull up is for your back.<\/p>\n

Here\u2019s how it works:
\n– Grab a chinup bar with an overhand grip, your hands slightly wider than shoulder width.
\n– 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.
\n– Pause for a second when the fronts of your thighs reach your chest, then lower your legs and repeat. Avoid leaning backwards.<\/p>\n

\"hanging<\/p>\n

Sound hard? That’s because it is.<\/p>\n

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

But don\u2019t feel discouraged.<\/p>\n

You can start with this strength building exercise instead.<\/p>\n

Lying Leg Raises:<\/p>\n

– Lie on your back and raise your legs over your hips, with your knees slightly bent.
\n– 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.
\n– 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.<\/p>\n

#2: Ab Wheel Rollouts<\/h2>\n

KV\u2019s abs hurt from doing this move yesterday. Why is it so effective? It\u2019s the combo of having to stabilize your abs while contracting at the same time. That\u2019s why it\u2019s:<\/p>\n

(A) super hard<\/p>\n

(B) awesome<\/p>\n

To make it harder and for more ab soreness, the key is to do a super slow \u201croll out\u201d. That will put your abs under a loaded stretch \u2013 which causes soreness.<\/p>\n

Of course, you MUST train smart and stay safe\u2026but if you\u2019re advanced, you can extend this to about 5 seconds.<\/p>\n

If you are an intermediate, don\u2019t roll too far out, but take it really, really, really slow. You\u2019ll get similar benefits.<\/p>\n

Here’s how to do it with correct form:<\/p>\n