 |
|||||||
|
|
Get Great Abdominals! Get "The Abs E-zine!" FREE! Get notified each time we post new articles, hot tips, great reviews and delicious recipes... subscribe now & get the FREE amazing abs eBook, "Mission: Abdominals"  About About Amazing Abdominals Our Authors & Ab Experts Abdominal Exercises Dumbbell Crawling: The Most Insanely Effective Abdominal Exercise Barbell Curl Squats For A Powerful Core 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 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! Burn Fat Faster With "Real" Stair Climbing Workouts 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 Recent Ab Training Articles 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 Keep it simple stupid - The KISS principle Can You Really Lose More By Exercising Less? Three Unusual Secrets For Awesome Abs Super Sexy Swimsuit Six-Pack In 12 Weeks The Latest Research On Post Workout Nutrition 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 Abs Without Effort Article Archives Sports Training & Conditioning Punch Proof Abdominals: How To Get Abs Like A Pro Boxer The 7 Sins Of Baseball Specific Core Training The 2 Major Keys To Golf Conditioning Success Core Training For Martial Arts: Abs Like Bruce Lee! E-book Reviews Firm & Flatten Your Abs Brink's Bodybuilding Revealed Gourmet Nutrition Burn the Fat Feed the Muscle Book Reviews The Abs Diet Website Reviews The Facts About Fitness Product Reviews 6 Second Abs 6 Popular Ab Machines Put To The Test Interviews Turbulence Training Interview Abdominal Training Secrets Healthy Recipes Seared Turkey and Squash with Saffron & Apple Quinoa Ostrich Chili Salmon Citrus Spinach Souffle Stir Fry Veggie Easy Tuna Recipes For Bodybuilders & Dieters Ask the Ab Guru Should You Train Abs To Failure? The Core In Four Abdominal Workout Fitness Fads Come And Go, But The Swiss Ball Is Here To Stay Correcting Bad Posture With Ab Training The Truth About Ab Machines Core Training: Legit or Just The Latest Fad? Ask the Fat Loss Guru The Amazing Abdominals Mistake Foods That Burn Body Fat The incredible shrinking fat cell Post workout drinks and fat loss How to lose loose skin after weight loss Does eating at night make you fat? |
Attack Your Abs Intensely With These 2 Advanced Power Ab Moves! By Zach Evan-Esh www.UndergroundStrengthCoach.com Most athletes and people in general perform direct ab work with the thought of “isolating” the abdominal muscles. When training athletes, I want to be as “economical” as possible, so isolation is not always my priority. However, core and abdominal training are a priority, so we work the abs during our warm up, between sets of the workout, as well as indirectly through our regular training program. Two of our favorite movements are the leg raise while upright on the dip bar and windshield wipers, either laying on our back and holding a sturdy object with our hands or (more advanced), hanging from a high pull up bar. These two movements not only attack the abdominals intensely, but they also work the hip flexors which improve running speed! The leg raises on the dip bar allow us to work the upper body through stabilization and static strength. There’s nothing wrong with getting in a little extra work! We like to perform our abdominal training in circuits as opposed to one set at a time. One set at a time training is boring and it doesn’t challenge the muscles very hard. We’ll perform 12 – 15 leg raises on the dip bar, immediately followed by windshield wipers on the floor for 6 – 8 reps per side. That's one "circuit" (or "superset"). Here’s how to perform each movement: Leg raises on dip bar Hold yourself upright on dip bars, raise legs slowly with a slight bend in the knee, come down under control and repeat for desired reps. If this is too hard, simply perform a knee up until you feel strong enough to go to the straight leg version. If the straight leg raises are too easy, add ankle weights or squeeze a med ball between your feet.
Windshield Wipers (Lying or Hanging) Lay on your back and hold onto a sturdy bench or a training partner’s ankles. Raise your legs so the soles of your feet are facing the ceiling. Slowly lower the legs to one side, then the other, slowly moving back and forth like a windshield wiper. To make this movement harder, your partner can push on your feet as you go left / right and you resist against his / her force. The most advanced version of Windshield wipers is performed hanging from a set of monkey bars or pull up bars (pictured below).
These are challenging exercises for advanced trainees, especially the windshield wipers! If all you can get is 1 or 2 reps, then keep at it and practice these movements! -Zach Even-Esh Zach is an acclaimed speaker and author, having presented at Ryan Lee's Boot Camp, Perform Better Seminars and at numerous wrestling clubs through out NJ. Zach is the author of the Underground strength training book, The Gladiator Training Manual, he is a regular writer for TapouT Magazine and Men's Fitness Magazine. Training combat athletes is a passion for Zach & he only allows the most dedicated athletes to participate in his programs. His clientele consists of high school & college athletes, MMA fighters, Military & Law Enforcement personnel. Some of these individuals have dominated national competition in their sport!  Visit Zach online at: www.UndergroundStrengthCoach.com and find out more about UNDERGROUND training methods - such as Kettlebells, Logs, Kegs, Odd Objects, Ropes, Sandbags, Sledgehammers, Sleds, Stones, Tires - even Cars, and be sure to grab your FREE Underground Strength Course at www.UndergroundCombatTraining.Com and see how Zach uses innovative training methods to develop granite hard bodies that are as strong as they look!
|
|
||||
 |
|
|
|
|
|
||
Zach Even-Esh has been involved in strength training, wrestling and other combat sports for over 16 years. During this time Zach obtained a BA in Health & Physical Education and an MA in Health Education. Zach was part of the first group in the world to become an IYCA Youth Conditioning Specialist.
