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About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

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3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
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Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

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Concurrent Muscle Gain & Fat Loss: Is It Possible?
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Does eating at night make you fat?






Dumbbell Crawling - An INSANELY EFFECTIVE Abdominal Exercise That Will Leave You Crawling On The Floor... Literally!
By Nick Nilsson
www.FitStep.com

I have to say, this is one of THE strangest abdominal exercises you'll ever see...but also one of THE most effective!

You're not going to be doing any crunching or twisting or squeezing. There are no machines involved...no need to even focus on contracting the core muscles.

Because once you start doing this exercise, your body will have NO CHOICE but to fire the abs HARD in order to do it!

For this exercise, all you need is a pair of dumbells and a floor. That's it!

The dumbells should be a moderate weight - something you'd use for sets of 5 reps on dumbell curls, perhaps. In the demo, I'm using 65 lb dumbells and those were a good weight for me.

This exercise is going to teach you what core strength and stability are REALLY all about! First, I'm going to explain how to do it, then I'll give you the full rundown on why it's so good.

How To Do It:

You'll need some open floor space for this exercise - preferably where you have about 10 to 15 feet of unobstructed space to move. Set the dumbells on the floor then get down in what looks like the top of a close-grip push-up position.

Your hands will be on the handles of the dumbells and you'll be up on your toes (not kneeling). Try to visualize the "start" position that sprinters are in when they're about to take off out of the blocks - THIS is what the position looks like.

 

Now you're going to CRAWL forward in that position...move the LEFT dumbell forward a few inches and step your RIGHT foot forward a few inches. It's definitely easier to "get" this one when you see it done on video (which, of course, I'll be posting a link to at the end of the article).

Basically, you're going to be crawling on the floor with your hands weighted by the dumbells. Crawl forward about 10 feet like this then stop and crawl BACKWARDS!

Sounds easy? Think again...



1 - Here's the start position - you've got the dumbells on the floor and you're in what looks almost like a sprinters "start" position.



2 - Now you move one dumbell forward and step your opposite foot forward. The first time you do it, it'll take a little getting used to.

3 - Now step the other dumbell forward and the other foot forward

4 - Keep going.

 

5 & 6 - When you go forward about 10 feet or so, stop then start moving yourself backward. This is actually a lot tougher than going forward! Go forward and backward until you can't hold yourself up or can't move the dumbells anymore.

Why This Exercise Is So Effective:

Dumbell crawling is a VERY effective core exercise because of the uneven tension you get through your core with every step forward you take.

Think of it this way...when you're lifting up your left hand (with the dumbell) and the right foot, what is supporting your body? The support is coming from your OTHER hand and foot. Your core is, in an instant, going from 4-point support to 2-point support and all the tension is going diagonally through your core. It doesn't seem like much when you're crawling without weight, but add a dumbell to the mix? You'll be singing a different tune...

In addition, while crawling, you're also supporting your bodyweight in a pike position, working the entire abdominal area isometrically (which means without movement - just acting to stabilize and brace your body position). It's a two-pronged attack on your core that will pay off BIG.

One of the great things about this exercise is that the strength you develop is EXTREMELY functional. Forget standing on a BOSU ball on one leg and catching a beanbag...THIS exercise will build functional power through the core.

The diagonal tension of crawling exactly mimics the natural diagonal tension that goes through the core when walking, running and jumping. Think of it as "force transfer" strength, meaning you'll be better able to transfer force through your core when moving (i.e. running, jumping, etc.).

Increasing strength in this very targeted way will have an IMMEDIATE and powerful carryover to sports performance.

And when you start moving BACKWARDS...you'll be in for a shock! It's actually quite a bit tougher moving backwards. The co-ordination can be a bit tricky but with practice, you should do fine.

When you're doing this exercise, start with a light to moderate weight but don't be afraid to increase the weight here. You may not feel it so much in the abs until you move up in weight. THAT is where the real benefits of the exercise will be felt.

Click here for windows media video of this exercise

Click here for apple QuickTime video of this exercise


Conclusion:

If core strength and performance are important goals in your training, DEFINITELY give this exercise a try. As strange as it may look, it's actually EXTREMELY effective for working the core. In a nutshell, it's going to TRASH your abs!

If you think this exercise was good... and if you are tired of crunches, sit ups and leg raises, then wait until you see The Best Abdominal Exercises You've Never Heard Of!

Learn the secret to not only getting a flatter stomach, but also achieving mind-blowing, steel-girder core strength, while NEVER getting bored with your workouts again! Click the link below to get all the details

www.fitstep.com/best-ab-exercises/best-ab-exercises.htm



About Nick Nilsson

2 Dumbbell Swiss ball TwistsNick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at: www.fitstep.com

Click Here To Visit Nick Nilsson's Website And
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