Rather than the regular abdominal workout routines like sit-ups, crunches, leg lifts, among others, I prefer other superior options for increasing metabolism through supercharged, high intensity level workouts. In addition to working the entire body, these exercises also hammer the abdominals.
I’m going to demonstrate to you an example of one of my preferred abdominal workouts that does not include any specific to abdominal exercises. The exercise format being used here is known as a “tri-set”, which is a set of 3 different exercises performed one after the other in rapid succession. At the completion of the 3 exercises, you have completed 1 tri-set.
Here we go:
1. Renegade Dumbbell Rows
2. Front Squats with Barbell
3. On Floor Mountain Climbers
An effective repetition strategy to use would be 3 to 4 sets of eight to ten reps per exercise. Mountain climbers should be executed as a time interval (say 30 to 40 seconds) in lieu of repetitions.
Renegade dumbbell rows are done beginning in a pushup position with your hands on two dumbbells. You then row one dumbbell upward while steadying your body with the other arm. Bring the dumbbell back to the ground and alternating the rowing arm while bracing with the other arm. The bracing effect during this exercise produces unbelievable results for your complete abdominal area. Believe me… the burn in your abs is intense!
Front squats, similar to back squats, however with the barbell on the front of your shoulders rather than sitting on the upper back as in back squats. Balance the barbell upon your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while holding your elbows in front of the body. This requires a bit of practice, so it’s an excellent idea to seek a professional trainer to assist you and insure you are using proper form. Front squats call for the utmost in stabilization strength coming from the abdominal muscles due to the barbell weight being more to the front of the body rather than the back. Although this is predominantly a leg exercise, you will feel this one in your abs in a big way!
Mountain climbers are performed by beginning in a push-up position and then shuffling your feet in and out so that your knees are moving in below your chest and then back out to beginning position. It’s kind of like climbing up a mountain but flat on the floor. If you want a more difficult version, you can also shuffle your hands 6 to 10 inches forward and backward while continuing the leg movements. This advanced version truly makes it a full body exercise and a great deal harder than standard mountain climbers.
After completing each exercise, rest approximately thirty seconds before beginning the next exercise. Relax about a minute or two after finishing each “tri-set” then restart the exercise set.
This will give you one of the most intense abdominal workouts you have ever experienced. Give it a try and see what I mean!
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