2 Challenging Exercises For Powerful, Rock Hard Abdominals
By Zach Evan-Esh
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
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
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!