Get abs of steel with this core workout.
If we were to take a poll on what body part gets the most attention in the gym, we’d bet that the answer is likely to be the abs. It’s the first thing women notice on a man, the body part that all men wish to develop because of that fact. There’s no doubting that if you have a great looking core then you’ll be sure to get some heads turning. The core is the foundation for explosive strength and provide a great deal of help while performing resistance training. But how exactly do you get your abs to show?
Obtaining six pack abs is certainly a tall task. Where many believe that doing 300 crunches will get the job done, the reality of the situation is that abdominal exercises provide a strong base, but really have nothing to do with getting your abs to pop. The old saying goes that abs aren’t made in the gym, but made in the kitchen and truer words have never been spoken.
If you want those fabled six pack abs then you’re going to have to work just as hard on your nutrition. But that doesn’t mean you should train to obtain abs of steel. Sure, getting your body fat down will make your abs more visible, but it doesn’t mean they’ll be strong. Check out some of these awesome core exercises that are sure to give you strong and developed abs.
Obliques
The abs are more than just the rectus abdominus, most notably referred to as the six pack. They comprise other muscle groups as well, including the obliques. The obliques, inner and outer, are located on the flanks of the torso. There are numerous different ways to build up the obliques and here are a couple of exercises that can work wonders.
| Dumbbell Side Bend | 3 sets, 10-12 reps (30-75 lbs, left and right sides) |
| Hanging Knee Raises to Side | 3 sets, 12 reps |
The key is to not over do it with the reps and weight so that the oblique muscles don’t get considerably large. You want a strong and lean core, not a thick one.
Lower Abs
The lower part of the rectus abdominus must be worked as well to really have the total package. By working the lower portion of the core you can ensure that you’ll get that desired V shape that you crave.
| Leg Raises (hanging or lying on back) | 3 sets, 15 reps |
| Knee-Ins | 3 sets, 20 reps |
Upper Abs
Lastly you should target the upper portion of the abdominal muscle. Attack this portion last as it’s far simpler to engage than the obliques and the lower portion of the abs. Besides that it should already have been worked plenty by the exercises prior. These last exercises will simply add the finishing touch.
| Sit Ups | 3 sets, 30 reps |
| Crunches | 3 sets, 30 reps |
Remember that diet will be the main factor in making your abs pop, but these exercises will ensure that they’ll be as strong as iron.
Do you have a favorite ab routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.