Did you know that you can train and define your abs with more than just the typical abs and squats? These exercises will show you how you can incorporate different methods to add mass and definition, not only in your core but also in your back, biceps, and improving posture.
This combination of using small movements and recognized elements that can be found in the gym, or at home, will benefit your overall goals and the prospect of how a core can be fun to train.
Try these 6 different exercises and really feel the effects on your body.
1. Planks
The plates are really wonderful. Although people often think of them as abdominal exercises in the first place, they work in multiple muscle groups, including the arms, shoulders, and back muscles. Therefore, and because they do not involve the same flexion as the abdominals, they can sometimes be good exercises for those suffering from back pain.
Plates can also help you improve your posture and increase your flexibility. Start with a basic plate with your elbows and gradually increase the time you spend in this position. As you progress, you can try adding plate variations to test your balance and strength.
You can try uneven plates where you rest an elbow on the ground but hold the other side with your hand (imagine a position similar to that of the bottom of an arm flexion). You can raise an arm or leg, or try the side plates to work other trunk muscles.
2. Cable Exercises
Still, want more exercise to get abs without tightness? Well, the next group of abdominal exercises is incredibly versatile. You’ve probably seen cable machines in your local gym, but you may not know all the ways you can use them to exercise to strengthen your abs and back.
If you place the cable high enough and pull it down and along your body, you can make wooden chops to work your abdominal rectum and obliques. If you place the cable at a low altitude and pull it up and along the body, you can make standing cable lifts to work your muscles differently.
You can also do wired rotations, judo flips, Russian turns, wired abs, knee abs, reverse abs, one-arm wired side push-ups, and more. When you learn how to operate a cable machine, there is almost no limit to the abdominal and back exercises that can be done.
3. Leg Raises
If you have a dominated bar, plunge station, or vertical knee lift station, you can work your abs with knee or leg lifts. You can also practice other types of leg lifts by knocking yourself on the floor on your back and with something sturdy to support you. Grab the stand above your head, then lift your legs in the air and lower them, keeping your abs tight.
These multipurpose exercises target several muscles at once, including the arms, shoulders, and, yes, back muscles as well.
4. Medicine Ball Exercises
Medicine ball movements are a great addition to your no-crunch abdominal muscle training. With this simple device, you can perform a lot of different exercises.
If you have a padded ball, do ball slams to train your abs and lats while letting out a little aggression and having fun. You can also try to make medicine ball planks, which are great abdominal exercises that really challenge your balance and build your core stability. If you have a partner, try rotating medicine ball throws or sit-up medicine ball throws. These are both great exercises for the abdominal muscles and the strengthening of the back.
5. Ab Wheel Roll-outs
Abdominal bike rollouts are a great addition to your no-crunch abdominal muscle workout, especially if you’re trying to strengthen your back at the same time. Kneel on the floor and hold the belly wheel in your hands. Place it directly under your shoulders on the floor. Tighten your body center and then roll forward until your center of the body feels like you’re losing the tension. Before your shape breaks, stop and roll up again.
6. Loaded Carry Exercises
Load-carrying exercises are exactly what they sound like. You pick up heavy things and wear them as you walk. A Loaded Carry is great for your body center, but it also trains your grip strength, your legs and more. You can wear dumbbells, weight plates, kettlebells or just about anything heavy enough to be a challenge for you. With the traditional carrying aid, you carry two equivalent objects in each hand on the sides of your body. When carrying suitcases, you carry weight in just one hand on the side. When carrying a waiter, you carry a weight in one arm above your head. When wearing asymmetric, make sure that you perform the repetitions on both sides. When you perform these exercises, do not shrug your shoulders up. Hold your shoulders back instead. Keep the middle of your body tense while walking and do not sway back and forth while walking. Walk slowly and keep everything under control.
