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Abdominal Exercises
Double Cable Rotations For Superior Abs
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5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
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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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The Top 55 Foods For Rock Hard Six Pack Abs
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Abs Without Effort
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Ask the Ab Guru
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?





Serious Abs!
2 Challenging Exercises For Powerful, Rock Hard Abdominals

By Zach Evan-Esh
www.UndergroundStrengthCoach.com

No matter how hard you train your abs, youíll never see whatís going on underneath if you have a layer of fat covering your abs! Is this news to you? Hardly!

So tighten up that diet and focus on getting yourself a set of SERIOUS rock hard abs. I am telling you now though, this will not happen through wimpy exercises. Youíre gonna have to work your abs hard and challenge them like never before!

My two favorite exercises that really challenge the abs like no other movements are:

1) Pike using suspended rings or straps
2) Ab wheel roll out (kneeling or standing)


How to perform each movement:

The Suspended Pike

Extend your arms out in front of you as far as you can, then slowly bring your arms back and raise your hips while bringing your hands to your knees. Your arms remain straight during the entire movement and as you pike up, you will raise up on the balls of your feet.

You can make this a little easier by NOT extending the arms in front of your body. As your core improves in strength you can extend and pike together! 2 or 3 hard sets to fatigue with perfect form will get the job done!

Step 1: Get situated on the handles

Step 2: Extend arms out in front as far as possible while keeping core tight!

Step 3: Pull arms and hands toward knees to perform the pike while staying on balls of your feet. Roll back out slowly, so hands are again extended out in front of you


 

Ab Wheel Roll Out

I use the power wheel from Lifeline USA, but Iíve seen people use the small ab wheels you can buy from any sporting good store or even make your own from a hardware store with an axle and lawnmower tires!

Start the exercise kneeling until you can do 15 reps in a row. Then, move to phase II: perform the roll out standing, but roll back in on knees. Build up to 15 reps on these.

Finally, move to phase III: perform the roll out on your toes the entire time, never allowing the knees to touch the ground. Crank out 2 Ė 3 sets to fatigue with 30 second rest periods. You can perform the roll out and the pike as straight sets, or in a circuit, performing the 2 movements in a row, but maybe lowering the reps slightly for each exercise.

Although these movements are tough and challenging, like anything, the body will adapt to this workout quickly so always use variety and keep shocking your abs!

Phase 1: Kneeling Ab Wheel Roll Out

Phase 2: Begin Standing, Roll back in kneeling

Phase 3: Standing Only Ab Wheel Roll Out

Give one or both of these movements a try in your workouts. I suggest performing them during the warm up phase of your workout, not at the end when you are more likely to have less energy and possibly even skip these tougher movements!



About Zach Even-Esh

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.

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!

www.UndergroundStrengthCoach.com




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