Abdominal activation exercises
Abdominal activation exercises
Any exercise performed on an unstable surface (not just abdominal movements) will activate the abdominal muscles because of the increased core stability demands. So in that regard, if you train the abdominals at the end of your workout it might not be necessary to utilize an activation exercise specific to the abdominals. If you are training your abs first in a workout or on a day of their own then you might want to include specific activation movements such as swiss ball crunches, swiss ball rotations, bridges and forward rolls.
Exercise 131. Swiss ball crunch
Any exercise performed on an unstable surface (not just abdominal movements) will activate the abdominal muscles because of the increased core stability demands. So in that regard, if you train the abdominals at the end of your workout it might not be necessary to utilize an activation exercise specific to the abdominals. If you are training your abs first in a workout or on a day of their own then you might want to include specific activation movements such as swiss ball crunches, swiss ball rotations, bridges and forward rolls.
Exercise 131. Swiss ball crunch
Key point(s): The crunch is not a flexion at the trunk but rather a “rolling” motion of the whole trunk. Imagine that you are trying to roll up your upper body on a cylinder lying on your abdomen. Go for a full stretch position on every repetition.
Exercise 132. Pulldown swiss ball crunch
Exercise 132. Pulldown swiss ball crunch
Key point(s): Stretch the arm above the head in the starting position; as you crunch, pulldown the bar towards your legs.
Exercise 133. Pulldown swiss ball crunch
Exercise 133. Pulldown swiss ball crunch
Key point(s): Rotate the trunk from one side to the other while keeping the trunk in a crunch position. Do no rotate the hips, only the trunk/torso.
Abdominal stimulation exercises Here are what I consider to be the best exercises for the abdominals. When training abs I normally use:
a) Post-fatigue supersets with the first exercise being a loaded (with added resistance) movement and the second one being an unloaded (no added weight) drill working the same movement pattern.
b) Circuits of 4-5 exercises working all the functions of the trunk: 1) rotation 2) lateral flexion 3) trunk flexion 4) hip flexion. Below is an example of such a circuit. This is the functional circuit I used with my hockey players in 2002.
Abdominal stimulation exercises Here are what I consider to be the best exercises for the abdominals. When training abs I normally use:
a) Post-fatigue supersets with the first exercise being a loaded (with added resistance) movement and the second one being an unloaded (no added weight) drill working the same movement pattern.
b) Circuits of 4-5 exercises working all the functions of the trunk: 1) rotation 2) lateral flexion 3) trunk flexion 4) hip flexion. Below is an example of such a circuit. This is the functional circuit I used with my hockey players in 2002.
Trunk flexion exercises
Exercise 134. Kneeling cable crunch
Exercise 134. Kneeling cable crunch
Key point(s): As with the other crunching movements the objective is to perform a “rolling of the spine” not a mere trunk flexion. Performing the movement while kneeling reduced the activation of the hip flexors and puts more stress on the abdominal muscles.
Exercise 135. Serratus crunch
Exercise 135. Serratus crunch
Key point(s): Keep the elbows locked throughout the whole movement. When you curl/crunch up, also push the dumbbells straight towards the ceiling to activate the serratus.
Exercise 136. Weighted crunch
Exercise 136. Weighted crunch
Key point(s): Focus again on rolling the spine forward, not bending the trunk. The movement should always be performed under control, do not jerk yourself up.
Exercise 137. Low-pulley cable crunch
Exercise 137. Low-pulley cable crunch
Key point(s): Bring the arms above the head in the starting position; as you crunch, push the bar towards the ceiling focusing on getting a peak contraction of the abdominal muscles.
Hip flexion movements
Exercise 138. Hanging leg raise
Hip flexion movements
Exercise 138. Hanging leg raise
Key point(s): Initiate the movement by flexing the glutes in the starting position. When the glutes are activated, you can perform the leg raise portion of the movement.
Exercise 139. Hanging leg raise on Hack squat machine
Exercise 139. Hanging leg raise on Hack squat machine
Key point(s): This variation is slightly easier than the pure hanging raise. And the back support generally facilitate the proper execution of the movement. At the top position try to “tuck in” your knees by lifting your glutes off of the back support.
Exercise 140. Double crunch exchange
Exercise 140. Double crunch exchange
Key point(s): Always keep a certain tension in your abdominals by avoiding brining either the legs or shoulders all the way back down during the movement.
Exercise 140. Knee tuck-in
Exercise 140. Knee tuck-in
Key point(s): Always keep the tension on the abdominals by not bringing the legs all the way down and by voluntarily contracting the abs as hard as you can throughout the duration of the exercise.
Trunk rotation exercises
Exercise 141. Twisting cable crunch
Trunk rotation exercises
Exercise 141. Twisting cable crunch
Key point(s): Can also be performed kneeling and facing the pulley station.
Exercise 142. High pulley woodchop
Exercise 142. High pulley woodchop
Key point(s): Keep the glutes tensed to stabilize the hips. Rotate with the trunk alone, not the hips. Can also be done standing, but there will be an increased tendency to rotate the hips.
Exercise 143. Low pulley woodchop Key point(s): Same execution as the previous exercise except that you use the low pulley station instead of the high one.
Exercise 144. Full Russian Twist on Swiss ball
Exercise 143. Low pulley woodchop Key point(s): Same execution as the previous exercise except that you use the low pulley station instead of the high one.
Exercise 144. Full Russian Twist on Swiss ball
Key point(s): Rotate the trunk from one side to the other while keeping the trunk in a crunch position. Do no rotate the hips, only the trunk/torso. Keep the arms fully extended during the whole movement. Go from the fully rotated right position to the fully rotated left position and return.
Exercise 145. Half Russian Twist on Swiss ball
Exercise 145. Half Russian Twist on Swiss ball
Key point(s): Rotate the trunk from one side to the other while keeping the trunk in a crunch position. Do no rotate the hips, only the trunk/torso. Keep the arms fully extended during the whole movement. Perform all reps from one side and then do the other side.
Exercise 146. Tornado
Exercise 146. Tornado
Key point(s): This is an advanced exercise that shouldn’t be done by individuals who have lower back problems. If you decide to utilise this movement, always perform it slowly and under control. It combines a lateral flexion with a trunk rotation. Keep the hips fixed at all times, focusing on trunk rotation and flexion only.
Lateral flexion exercises
Exercise 147. Dumbbell side bend
Lateral flexion exercises
Exercise 147. Dumbbell side bend
Key point(s): The important thing is to keep the upper body properly aligned during the lowering phase; a lot of peoples go down not only to the side, but rotate forward as well, this is a mistake. Imagine performing this exercise back to the wall, keeping your whole back touching the wall at all times. IDIOT WATCH: Only use one dumbbell at a time. I see a lot of guys/gals performing this exercise holding one dumbbell in each end. This is stupid since the opposite dumbbell acts as a counterweight which makes the movement so much easier that it almost becomes worthless.
Exercise 148. Saxon side bend
Exercise 148. Saxon side bend
-Key point(s): Everything that applied for the preceding exercise (except for the idiot watch comment) applies for this exercise too. It can also be performed with a single dumbbell held with both hands.
Exercise 149. Low pulley side bend
Key point(s): This movement is similar to the regular side bend with the exception that you will be using a low pulley station instead of a dumbbell. Hold the handle with the right hand when working your left side and vice versa
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Exercise 149. Low pulley side bend
Key point(s): This movement is similar to the regular side bend with the exception that you will be using a low pulley station instead of a dumbbell. Hold the handle with the right hand when working your left side and vice versa
To see more about bodybuilding and training advice please follow our blog. We share Roidtest videos, Advice on Where to Buy Steroids Online, The best Bodybuilding Programs, and more.
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