Workout For Abs
Are you doing the best workout for abs?
One of the problems faced by dedicated trainers is that of staleness or boredom; particularly when, as is inevitable, progress sometimes seems to hit a plateau. But, this is not just a psychological issue, because the muscles can actually get used to a particular routine and cease to respond. The answer is to shock them into growth with something new and different – which is also more enjoyable. One great way of doing this is to use “complexes” – basically a sequence of movements performed seamlessly, without pause, as opposed to the repetition of a single movement such as a press or curl.
Complexes will work your whole body hard, and also get your heart and lungs going to the max – thereby providing both crucial elements of an effective abs workout. Complexes can be done with a conventional barbell, dumbbells or kettlebells.
Suggested barbell complex
- high pull from floor
- clean from knees to shoulders
- clean & jerk;
- bent over row;
- deadlift
Only use a weight that you can manage for all of these exercises and go through the sequence 3 times without pausing to make up a set.
This is a great workout for abs, and you’ll set great results over time by scaling up your weights and reps. Build up to 5 sets of 3 sequences of each exercise with the weight you can handle and then increase the weight. Drop your sets to 3 and then build back to 5 before increasing the weight again – and so on.
Kettlebells, like a cannonball with a handle, have been familiar in Eastern Europe for many years but have only recently been taken up in the West. The different shape and structure make them an extremely effective training aid and will definitely help you get a top workout for your abs.
So if you can’t get to the gym don’t worry, many top athletes are getting great results with kettlebells and you can do a great home workout with just one of these superb invations.
An effective kettlebell complex might be -
- one arm swings;
- one arm snatches;
- one arm overhead squats;
- one arm high pulls;
- one arm clean & presses
For a really tough workout aim to go through the complex 2 or 3 times on each arm. That’s one set, and you can build up to 5 sets before increasing reps or weight!
If you don’t have access to kettlebells, a good dumbbell complex might be:-
- upright rows, lunges, curl and press, squats
- front lunge with one leg, then the other
- back lunge with one leg, then the other
- curl to overhead press
As always with high intensity training, it’s important to have a day’s rest between sessions. So a great way to split your workouts might be to train with barbells on Monday, kettlebells or dumbbells on Wednesday, and then barbells again on Friday.
© 2011 Workout For Abs
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