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Bored Of Core Work? Here’s Four Unique Ab Exercises!

Public Domain - Pixabay

Public Domain – Pixabay

There’s a ton of ab information on the internet, but there’s not a ton of good information on the subject. Opinions don’t count; only results. So here’s four killer exercises to send you on your way with a screaming midsection that leaves little doubt your core has been worked mightily.

Toes To Bar 

This one looks simple but once you get tired, it makes you grunt like a caveman.You’ll not only need a strong core to perform even one rep of toes to bar, but also a vise-like grip, great hip flexibility, and total-body strength. This exercise targets your six pack (or rectus abdominis).The exercise draws out the eccentric phase—or lowering phase, requiring you to recruit more muscle fibers. Don’t allow gravity do the work. Your abs have to control the movement and speed.

How to do it:

  • Grab a pull-up bar with an overhand grip and hang long, with hands shoulder-width apart.
  • Create tension throughout your core by pulling down on the bar as hard as possible. Contract your glutes and lift your toes to the bar. Your legs should be straight (a slight knee bend is fine).
  • Here’s the hard part. Once your toes reach the bar, slowly lower your legs back down to the start position for two seconds. Do as many reps as you can.
Barbell Russian Twist

This exercise  is slightly less hard than it looks but that’s not saying much. Once you’ve got it dialled, however, you’ll struggle to find many exercises that give your obliques and abs more of a workout.

How to do it:

  • Grasp the bar (with an end in a landmine or a corner) near the very end with both hands.
  • Stand with feet shoulder width.
  • Swing the bar to your left, pivoting your feet as needed
  • Now swing to your right.
  • Keep the core tight throughout and the arms long to accentuate ab involvement.
Decline Sit-Up/Twists

Even though it looks simple, this exercise will make you groan. The basic idea of this exercise is to hang upside down on a decline bench. Sorry, kidding. There’s a bit more to it.

How to do it:

  • As you hand suspended, cross the arms over the chest. Now sit up to about 90 degrees. When in this position, try to suspend yourself for four seconds.
  • While in the suspended position, twist back and forth, contracting the obliques while the right elbow touches the left knee and the left elbow touches the right knee.
  • After about four seconds, sink back down and repeat.
Medicine Ball Hollow Body Hold

Why it’s so effective: You must hold your upper and lower body a couple of inches off the floor by clenching every muscle from your fingers to your toes.

How to do it:

  • Keep a 3- to 6-pound medicine ball between your feet.
  • Place the ball between your ankles, and lie on your back with hands by your side and your legs straight.
  • Brace your core, point your toes, and squeeze the medicine ball.
  • Lift your head, shoulders, and legs about 12 inches off the floor.
  • Extend your arms toward your feet. Hold this position for 30 to 45 seconds.

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