If you have been working on your abs for some time, maybe you should try out some advanced ab workouts to further challenge your abdominals muscles. Who knows? Maybe you will find out that you have neglected certain parts of your abdominal muscles and this is probably a good time to train them.
Firstly, “Knee-Ups” is an advanced workout for your lower abs that works almost like a reverse crunch from a vertical position. Since your lower body I working against gravity, this is considered a very advanced exercise.
Brace yourself between two chairs, elbows slightly bent. Raise your knees towards your chair.
You should keep your shoulders down, neck relaxed, with your head and chest up. Round your back and follow through with your hips so your abs are doing the work. Exhale on each repetitions and draw your navel in toward your spine. Resist the temptation to swing back and forth. Move very slowly, minimizing momentum. If this exercise is too difficult, try raising one knee at time.
Secondly, you can perform the “Legs Swings” to train the side of your stomach as well.
Lie on your back with your arms wide out to your sides. Raise your feet towards the ceiling. Lower your legs to the right until they are five inches from the floor. Repeat on your left side.
The straighter you keep your knees, the harder the exercise. Bend your knees as much as you need to when you first begin doing the legs swings. Exhale on each repetition and draw your navel in towards your spine. Keep your head and neck relaxed. All movements should begin from your abs. To increase the intensity, pause for a second at the bottom of each repetition. If you feel any lower-back pain, substitute another ab workout for this one.
Lastly, as you conditioning improves, you should push yourself harder by performing the same total number of sets and repetitions. But, lessen your rest periods to a maximum of ten seconds. This allows your muscles to recover faster between sets and can force your abs to work harder. If you have successfully perform these advanced ab workouts with ease, you should not have any problem of revealing your ripped abs.
By: Jiunn Chin Teo
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