The front plank is a popular exercise to promote core stability. Sure, it carries some benefits and there are ways to make it more difficult. Problem is, holding any static position for more than ten seconds is boring! For that reason, most guys in the gym avoid doing them. Instead of holding a front plank…
I discovered this unique abdominal exercise about a decade ago in the e-book The Bodybuilding Truth by Nelson Montana. According to Montana, abdominal development is genetically determined, and classic movements such as sit-ups and leg raises are ineffective for the abdominals but extremely effective for the psoas (hip flexor) muscles. Montana believes that the abdominals…
I first came across this exercise in the book Underground Secrets to Faster Running by Barry Ross. No matter how strong you think your core is, Ab 45s will humble you! Here’s how you do it. Lie on your back with your knees bent and hook your feet under something stable that won’t move, like…
If basic abdominal crunches are too easy for you, here’s a version that you will likely find challenging. It’s called the hanging bat crunch, and it will literally turn your world upside down! Below is a demonstration from my 60-year old client, John. bat crunch attention to how he gets up to the chin-up bar…
The supine knee-in is an effective abdominal exercise when performed correctly. In most gyms, people hold a medicine ball or dumbbell between their feet for resistance, but since the weight acts downward, it tends to over-activate the hip flexors just to keep the weight off the ground. A better option is to use horizontal loading…
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In some cases it’s best to count reps, and in other cases it’s best to regulate the time under tension. The prone lateral ball roll is an example of where it’s best to assign a time (like 30 seconds) rather than a rep number.
In some cases it’s best to count reps, and in other cases it’s best to regulate the time under tension. The lower Russian twist is an example of where it’s best to assign a time (like 30 seconds) rather than a rep number.
Here’s an advanced abdominal exercise that your clients will feel the next day!