{"id":7958,"date":"2018-02-12T21:50:37","date_gmt":"2018-02-13T02:50:37","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=7958"},"modified":"2018-02-12T21:50:37","modified_gmt":"2018-02-13T02:50:37","slug":"7-ab-exercises-better-than-sit-ups","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/7-ab-exercises-better-than-sit-ups\/","title":{"rendered":"7 Ab Exercises Better Than Sit Ups"},"content":{"rendered":"

7 Ab Exercises Better Than Sit Ups<\/h1>\n

I can\u2019t believe it!<\/p>\n

Despite the hundreds of articles warning about the dangers of sit ups and crunches, I still see trainers taking their clients through ineffective workouts that will never ab definition.<\/p>\n

I feel bad for these people.<\/p>\n

Dropping money on training sessions in the hope of getting flat, toned abs\u2026<\/p>\n

But trust me, if it\u2019s happening here in SF, then it\u2019s happening where you are, too.<\/p>\n

Why?<\/p>\n

Because of the BS served up by mass media.<\/b>
\n<\/b>
\n<\/b>You see, with their ridiculous claims,\u00a0 conflicting information and\u00a0\u201cmiracle\u201d supplements, getting flat abs has become downright unattainable.<\/b><\/p>\n

But I want to help you!<\/p>\n

So with these 7 ab exercises I\u2019m about to share, you\u2019ll learn exactly what you should be doing instead of sit ups to accelerate fat loss and finally get your abs defined.<\/p>\n

(And it\u2019s not doing a 5 minute plank with a 10lb weight plate on your back!)<\/p>\n

Unlike other exercises, these ones actually work!<\/p>\n

I\u2019ve even put them in order from easiest to hardest. Don\u2019t say I never do anything nice for you \ud83d\ude09<\/p>\n

Start with Numero Uno and work your way up to #7, ok?<\/p>\n

#1: Dead Bugs<\/h2>\n

No matter what your current fitness level, \u201cdead bugs\u201d are my go-to activation exercise for anyone who wants to get abs.<\/p>\n

Why? It\u2019s switches on every layer of muscle in your midsection. That includes your transverse abdominis, internal and external obliques, rectus abodminis – the whole shabam. And this is the most important step to getting defined abs – getting the right muscle groups to fire. So when you move on to the ab strengthening exercises, your muscles are ready to rock.<\/p>\n

Here\u2019s how to do it:<\/p>\n

\"dead<\/p>\n

I know I know. This exercise has a crazy name and looks weird (and by the way I take no responsibility for that ok. \ud83d\ude09 But I think you\u2019ll get a good challenge from it!<\/p>\n

So once you\u2019re nailing the dead bugs, try the next move…<\/p>\n

#2: SLOW Mountain Climbers<\/h2>\n

If you\u2019ve ever been to a bootcamp workout, I bet you\u2019ve seen people doing the \u201cfast\u201d version of mountain climbers. And oftentimes — \u201cfast = bad form\u201d — and you can injure your back and shoulders if you\u2019re not careful.<\/p>\n

That\u2019s why you need to try SLOW mountain climbers.<\/p>\n

You see, while the fast mountain climbers might be good for cardio (and a great way to break your back if your form is sloppy) — go slow and squeeze your abs hard and hold it for 3-4 seconds on every single rep.<\/p>\n

Give it 30 seconds. 45 seconds if you want to take a chance and live a little.<\/p>\n

See.<\/p>\n

It burns your abs like a mother.<\/p>\n

\"mountain<\/p>\n

#3: Leg Raise with Hip Lift<\/h2>\n

Now we\u2019re getting into the more challenging ab strength exercises. Surprisingly – the hip lift part of this exercise is more challenging than you think.<\/p>\n

If you\u2019re new to fitness, try the lying leg raise without the hip lift. Why? You want to build up strength in your abs first. Make sure your back is flat on the ground. You should not feel pain in your lower back, either. If that\u2019s the case, don\u2019t lower your legs so close to the ground, and stop if you feel pain or if your lower back is coming off the mat.<\/p>\n

Adding the hip lift will strengthen your abs so you can rock out the next exercise I’ll share with you…<\/p>\n

\"leg<\/p>\n

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

Here we go\u2026 time for the \u201cfun\u201d ab strengthening exercises.<\/p>\n

This move is the \u201cgold standard\u201d of ab exercises. Meaning it will test your true ab strength. Plus you need decent shoulder strength and stability. You\u2019ve probably seen Olympic gymnasts doing this exercise a lot\u2026 and that\u2019s because it works.<\/p>\n

Struggling to nail this move? No dramas. It is tricky after all. So go back to #3 – the lying leg raise with the hip lift. And instead of going as fast as you can, take your time on every rep and control the movement.<\/p>\n

If your grip strength is giving out, try doing this on parallel bars\/Equalizers.<\/p>\n

Here\u2019s how to do it:<\/p>\n

\"hanging<\/p>\n

#5: Jack Knife<\/h2>\n

I love the Jack Knife exercise! It\u2019s a great \u201cbridging\u201d exercise that will help you progress from Hanging knee raises (#4) to the Ab Pikes (#6 coming right up).<\/p>\n

This exercise is similar movement to the hanging knee raises. Except you\u2019re horizontal with your feet are on a Stability Ball (or suspension trainer if you have one).<\/p>\n

Practice doing a regular plank with your feet on a Stability Ball first. Why? Well just try it and you\u2019ll see. (I\u2019m trying to be nice here and help you lol!) \ud83d\ude09<\/p>\n

But seriously, if you\u2019re not bracing your abs you\u2019ll fall off the ball. And we don\u2019t want that.<\/p>\n

Here\u2019s how to do it:<\/p>\n

\"jack<\/p>\n

#6: Ab Pikes<\/h2>\n

Ab pikes require an enormous amount of upper body and core strength and stability. And now we\u2019re getting to the moves that will help you see definition in your abs!<\/p>\n

To get a full range of motion, you\u2019ll need decent hamstring flexibility, too.<\/p>\n

It\u2019s very similar to the Jack Knife move (#4). In fact, it\u2019s a progression from this exercise. So make sure you can do that one first with solid form before you attempt the ab pike.<\/p>\n

You can do the ab pike on a Stability ball or use a Suspension trainer. Again, you\u2019ll find the Stability ball more challenging, since it tests your lateral stability – which is your ability to stop the ball moving side to side<\/p>\n

\"pike\"<\/p>\n

Ready for the final challenge?<\/p>\n

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

This is hands down the toughest ab exercise on the block. And it\u2019s super effective for sculpting a rock hard midsection.<\/p>\n

Why? You\u2019re contracting your ab muscles while they are lengthening – so basically you need to work extra hard to stabilize your core.<\/p>\n

That\u2019s why it\u2019s hard. And it\u2019s extremely important you do this exercise with correct form.<\/p>\n

Warning: If you have any lower back issues, please do not attempt this exercise at all.<\/b><\/p>\n

\"ab<\/p>\n

Here’s\u00a0How To Do Ab Wheel Rollouts<\/h2>\n