subject: Great Exercises For Flat Abs [print this page] Having a six-pack of abs is pretty much the pinnacle of fitness. The six-pack is what being fit, muscular and ripped is all about and in many ways, ripped abs represent fitness as a whole. Pretty much anyone you see in a gym wants to have ripped abs (although few have achieved that goal).
A proper diet and good cardio routine are essential for building six-pack abs. However, the right kind of ab exercises are just as important and the usual crunches and sit-ups will only get your so far. Here are my top 3 most intense and effective exercises for ripped abs:
1. Hanging Leg Raise:
Grab onto a pull-up bar which is high enough so that your feet no longer touch the floor. Now, raise your legs as high as possible and then lower them again. Make sure to keep your legs completely stretched and do the raising and lowering motions smoothly and slowly (no cheating!). You should try to raise your legs until they're at a 90 angle to your upper body (higher, if possible).
For some extra oomph, do this exercise with your back rested against a solid surface. This further increases the effectiveness and intensity of the leg raises.
2. Exercise Ball Crunch:
Lie with your lower back supported on an exercise ball and your feet flat on the ground. Now, do the normal crunch motion. Because the exercise ball is an unstable support, your abdominal muscles will need to do a lot more work when performing the crunch. More muscle fiber gets activated at a higher intensity and that makes this exercise extra-effective.
3. Cable Crunch:
A cable crunch is basically just a crunch performed at the cable machine. Lie flat on your back (or on a slightly declined surface) and hold the handle of the cable behind your head, with both hands. With relatively low weights, begin with the crunching motion, keeping it slow and smooth.
Note: For all abdominal exercises, you should maintain a good "base stability tension" throughout. Tuck in your belly without raising your chest. Thats the base tension you should have in your core, before you start doing the first crunch.
Add the three exercises above to your repertoire and your progress will take off!
