If the cinema industry has made one thing extremely famous, it is rock hard abs. Every movie now contains a character who flaunts his/her perfect 6-pack abs that stir up those feelings of jealousy.
‘Why can’t I have such abs?’ is a common utterance after a watching Hugh Jackman on screen as Wolverine. But my question to you is, ‘Why don’t you?’.
Nothing is impossible. You can achieve your goals, be it rock solid abs or a bulky frame, by working hard and never giving up. It is all about your mindset.
A winning mindset never loses.
In this age of constant awareness about everyone and everything, I find it surprising how low the count is of people who are aware of proper ab exercises.
People tend to waste hours upon hours over exercises that in no way or shape help your core produce 6-pack abs. What’s more infuriating is that such exercises may even cause injury. One example of such exercise is the Crunch.
Once famous for 6-pack abs, lately, due to researches and studies, it has been dismissed as an ab building exercise. But worry no more, as in this article I will go on to describe 5 awesome exercises that you can do to attain the rock solid abs you desire.
Before I tell you about the beneficial exercises, I believe it is of the utmost importance for you to know about the exercises you need to avoid doing.
Don’t make the mistake of doing any of the following exercises if you want rock hard abs.
Exercises to AVOID:
1. The Side Bend with Weights
A useless exercise for rock hard abs is the famous side bend with weights. It is performed the way the name suggests and should be avoided at all costs.
2. The Sit Up
Back in the day, this used to be the go-to exercise to train abs. This has been debunked now as all motion after raising your back from the floor a few inches are useless for training the abdominal muscles.
Moreover, research shows that this can be extremely devastating for you back. By doing these, you’ll be risking injury for no valid reason.
3. Leg Throws
Last but not the least, I want you to refrain from doing leg throws. These can be painful for people with lower back problems and may cause the problem in future for people who don’t yet.
Now that you know about the exercises to avoid, it is safe to tell you about the exercises you need to incorporate into your routine for that rock-solid 6-pack ab set you want.
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Exercises to DO:
1. Bicycle Exercise
One of the most instrumental abs building exercise is the Bicycle exercise and it is quite easy to do. While lying on your back, use your fingers to support your head. Bring your left knee towards your chest and your right shoulder towards the knee, while keeping your hands at the back of your head.
Switch sides to work the other muscles and that’s it. This furiously strengthens your core.
2. Ab Roller
This is usually left to rust in the gym but is extremely effective for your abs. Just sit on the ab roller, grab the handles and rock forward while contracting the abdominal muscle.
This means that movements will be originated from your abs leading to a leaner more solid 6-pack. It also supports your arms and neck and prevents injury or pain.
Another great ab building exercise is planking. You need to rest your weight on your forearms, keep your elbows at a 90-degree angle and they should be directly under your shoulders forming a straight line from your head to feet.
The longer you hold; the maximum benefit you’ll get. One minute should be enough for beginners and two for others. Don’t be fooled because it isn’t as easy as it seems. It uses a lot of strength but is equally good for your abs.
4. Ab Crunch (using exercise ball)
Instead of normal crunches, use an exercise ball to crunch on. This can easily be done at home too. Place yourself in a Crunch position on the ball and then just crunch away.
This is better than normal crunches as your back isn’t being raised from the floor meaning it will benefit your abdominal muscles because instead of your legs doing all the work, your abs do.
5. Captain’s Chair Leg Raise
A rather common ab exercise machine which is available in most gyms is the Captain’s Chair, and it is extremely efficient. Place yourself in the chair and grip the handholds.
Keeping your back pressed, bend and then lift your knees up to the level of your hips. Keep in mind to avoid arching your back or swinging your legs. This great for working your core and helps develop rock solid abs.
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Keep in Mind
Add these exercises to your workout routine and you’ll be stunned at how quickly you’ll begin to see and feel the change in your abs. They will be difficult at first but power through it and you will never regret it.
For all of you who would like to add a supplement to aid your abs building process, then CrazyBulk is amongst the best available today. This will help you attain your ab goals and also push you to work much harder in the gym.
Its benefits include:
- Safe to use with no side effects
- FDA approved
- Extremely powerful
- Makes you stronger, active and more mobile
- Very quick results
Another supplement is Testogen that helps shoot up your testosterone levels. This provides us with high levels of energy and strength and an increase in focus and concentration.
This would provide you with an extra edge against everyone else and you can make your workouts more intense leading to the rock hard 6-pack you want.
This is made of natural ingredients so there are no side effects which means that Testogen is completely safe to use.
This also revs up the metabolism rate which means you can burn off more calories so the fat around your abdominal muscles melts away, making way for your rock-solid abs.
Also Read: 6 ways to increase your testosterone levels
A doctor, nutritionist and wellness coach, Dr. Maria Hugdes takes pride in crafting well-researched, insightful and actionable content on health, wellness, fitness, diet, lifestyle, spirituality, how-to and self-help since last 7 years.