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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? |
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, you’ll never see what’s 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. You’re 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 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! 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!
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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.
