Our Top Ten Ab Workouts

Our top ten ab workouts. Before getting into detail we must talk about the abs a little bit. Abs are a group of two muscles that run vertically that serve two purposes:first to help with breathing, and secondly to protect your inner organs. View the top ten ab workouts below and find 2-3 to add to your workout.

 

 

Our Top 10 Ab Workouts:

1. HIIT Cardio

1. Before we can showoff our abs, we must burn the fat over top of them. Unfortunately time and time again, science shows that spot reduction fat loss doesn’t work. We need to trim the fat by doing cardio and following a calorie deficient diet. The exercises on this list will help the abs get more defined however if you don’t lose the fat on top, you’ll never see them! I suggest

Dustin Cardio:  

2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint

2. Lumberjacks

Lumberjacks are a favorite of my clients. It is an exercise that emulates chopping wood however you do it with a medicine ball. You start with the medicine ball on your right side, bring it overhead, and slam the ball down. Then take the ball to your left side, bring it overhead  and slam the ball down. I do this for 30 seconds, for 3-5 sets. Keep your core tight throughout workout. Note: this is different than a medicine ball slam because you have a twist by alternating sides.

3. Medicine Ball Slams 

Slightly difference than Lumberjacks, the medicine ball slam is an explosive exercise good for your abs. Pick up the medicine ball overhead and slam it straight down. I like to do these for 3 sets for 30-60 seconds.

4. Oblique Twists

Obliques are the muscles commonly known as “love handles”. Oblique twists will help target this area. 3 sets of 10 reps.

5. Hanging Leg Raises

While hanging from a pull-up bar, raise your legs creating a 90 degree angle. 3 sets of 10 reps.

6. Dip Station Leg Raises

Same as above but from a dip station, that way your back and forearms are secured. 3 sets of 10 reps.

7. Heavy Barbell Squats

 Probably didn’t expect this one. Barbell squats are great at engaging your core. Check out Domination 2.0 to learn how to incorporate those into your workout. 

8. Heavy Dumbbell Bench Press

Another surprise but doing dumbbell bench press works a ton of core muscles. One of my favorites. 3-5 sets of 8-12 reps.

9. Deadlifts

Deadlifts are one of the ultimate exercises. Engages a variety of muscles and are great for the core.

10. Planks

Not one of my favorites, but are great for core strength. Try to hold for 30 seconds.

Summary:

Remember, your abs will not show unless you burn the fat on top of them first. This isn’t going to happen by working them out. This is going to happen by focusing on diet and exercise. Focusing on a healthy diet and working out will help get those abs out and about!

 

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist