9 Awesome Ab Workouts To Burn Belly Fat
Written by Yuri Elkaim
Friday, 24 December 2010 19:24
Here a nine different burning ab exercises that will help you get a six pack, rock hard abs and also burn fat.
I'm sure you may have come across other articles or web sites showing their best ab exercises but let's get one thing clear - the following these 9 simple abdominal exercises are killer! If you can successfully complete these "killer core" movements, then hat's off to you. But beware, these six pack exercises are not for beginners!
I dare you to try these workouts if you consider yourself somewhat fit and have developed a decent fundamental core endurance.
By the way, you can incorporate these 9 ab exercises into your existing weight loss regime if you are looking to lose weight. However, on their own, they will not help you lose weight. No abdominal exercise ever will. But they are a great way to shape and tone your midsection and get your abs ready to shine through when you eventually do get your body fat down to the required level.
So let's start it off.
#1 Front Squats - what? Squats you say? Yes, I said it. Comparing them to back squats, front squats are very different. The increased front load places huge demands on your core. Not only that but your core and lats also to work to keep your elbows and arms in proper position throughout the movement. Otherwise, the bar will fall right off your shoulders!
#2 Stability Ball Ab Crunches - this is classic but a goodie. Make sure you only come up high enough to bring your shoulder blades off the ball.
#3 Stability Ball Roll-Outs - an awesome exercise that places focus on spine and core stability . Place your forearms on the ball, feet on the floor with your legs extended, and brace your core. Now, without moving your body, roll the forward so that just your arms are extending. As the ball rolls forward you should feel a huge amount of activation in your core. Draw the ball back in and repeat.
#4 Side Plank with Knee Drive - I have to give credit to the German Mannschaft (National soccer team) for this incredible side plank variation that hits not only the core but the adductors (groins) as well. This is a must for any athlete! Simply drive the bottom knee in towards your chest while keeping the top leg planted.
#5 Hanging Knee Raises - this can be done with arm straps holding you in place or you can simply hold a 90 degree pull-up and raise your knees from there. Killer exercise!
#6 Side Plank with Leg Lift - great core exercise for strengthening the quadratus lumborum (an important lateral spine stabilizer) while strengthening the often neglected hip abductors (ie. glutes).
So far so good? Great, let's keep going. Hopefully, your abs aren't too sore yet! (ha!)
#7 Stability Ball Grasshoppers - This is guaranteed to WOW your friends. Feet on the ball and hands on the floor (push up position). Drive one foot up and off the ball, drive it through towards your chest, and then twist and extend it straight out to the side so that it forms a 90 degree angle with your body. Tough as hell!
#8 BOSU Deadbug - such a great and back-friendly ab exercise even without the BOSU ball. Try it on the BOSU and enter a whole new dimension.
#9 Spiderman Plank - The plank doesn't get much tougher than this . Start in a push-up position and then gently move your feet and hands as far away from your midline as possible. In essence you're creating an 'X' - like spiderman when he's stuck on the side of a building. Get as low to the floor as possible while keeping your arms straight. Brace your core and love the burn. I give you props if you can hold this for 30 seconds!
In the meantime, you can start incorporating these 9 abdominal exercises into your workouts to start burning some serious belly fat and get lean.