Abdominal Training V2.0
6 Pack Ab Training V2.0
Like I mentioned in my last post, we are coming up on the 1 year anniversary of the Hunt-Fitness website. In honor of the 1 year anniversary I decided to create a remake of the first article that generated a lot of interest here on the blog. In May of last year “Secret to Six Pack Abs” was published and quickly became a hit. I was not surprised by this as abdominal training is one of the most popular topics in the fitness industry.
Although both “Secret to Six Pack Abs” and “Version 2.0” share many of the same characteristics, I have added a few features that will really amplify your RESULTS! In the Secret to Six Pack Abs blog I mentioned how important it is to train all four sections of the abdominals: upper, lower, obliques, and core. That fact has not changed however; this time around we are going to take it a step further. Not only are we going to train all 4 sections of the abdominals, but we are going to incorporate MORE stabilization techniques as well. When thinking about abdominal training two exercises normally come to mind, sit-ups and crunches. As many of my readers know (yes most of you are more educated on exercise than the general public) those are not the only two exercises to work your abs and not the two most effective either. The real keys to developing strong and muscular abs that create the coveted six pack that everyone wants is a combination of stabilization, added resistance and increased intensity.
Pure stabilization in reference to ab training is the ability to keep your back/spine aligned in a straight path. Basically the only real way to accomplish that is to perform a version of the plank. To make things more versatile and challenging we are going to incorporate both a regular plank and side plank along with progression techniques to up the intensity. There is also Dynamic Stabilization. This refers to the ability to stabilize the core while in motion. This opens up endless opportunities for exercises to be performed.
To go along with both pure and dynamic stabilization the ab workout is going to include direct ab work as well. The only difference here is going to be the use of added resistance along with intensity principles. Why is it that you see people do all kinds of intensity principles on muscle groups like chest and biceps but none on abs? The abdominals are like any other muscle and require a progressive resistance approach along with added intensity. Most people when it comes to ab training just increase volume to create a progressive overload. When just increasing volume to create a progression it becomes very easy to go through the motions and limit the intensity of the workout.
This ab workout is only to be done ONCE per week. I suggest training your core 2-3 times per week so for the other sessions do a workout similar to the one described in the “Six Pack Abs blog”.
6 Pack Abs Workout V2.0
– Each circuit is to be performed with no rest in between exercises.
Circuit #1 (pure stabilization) – 1 rotation through circuit
– Plank hold for 60-90 seconds
– Side plank hold for 45-60 seconds (each side)
– Feet elevated plank hold for 60-90 seconds
– Feet elevated side plank hold for 45-60 seconds (each side)
Circuit # 2 (dynamic stabilization) – 2 rotations through circuit
– Exercise ball knee tucks 15-25 reps
– Barbell roll outs 15-20 reps
– Elevated side plank bends 12-15 reps (each side)
– Exercise ball mountain climbers 25-50 reps (each side)
Circuit # 3 (Direct ab work) – 2 rotations through circuit
– Kettlebell double crunch 15-20 reps *continuation set with…
– Kettlebell crunches 10-15 reps *continuation set with…
– Crunches 5-10 reps
– Hanging leg raises 15-20 reps *drop set with…
– Hanging knee raises 10-15 reps
– Weighted rotation on ball 15-20 reps * set with…
– Rotation crunches on ball 10-15 reps (each side)
*Bonus exercise to preform at the end…
– Turkish get up ladder 5,4,3,2,1 (each side)
Note: Turkish get ups work the abs because the center of gravity is offset which causes your core to engage through the entire movement.
Try this Ab workout a shot and see if you see any noticeable changes in your physique.
As always I can be reached at Huntfitness@aol.com. If you have any questions regarding this workout or if you are interested in getting a custom workout or nutrition plan feel free to get a hold of me. I look forward to hearing from you!
“One Dream, One Reality”
Posted on August 1, 2011, in Workouts and tagged 6 pack, Ab training, ab workout, abs, bodybuilding, crunches, easy abs, hunt fitness, Kyle Hunt, kyle hunt fitness, Personal Training, quick abs, ripped abs, training, workout. Bookmark the permalink. 4 Comments.