Every four years, I look forward to the summer Olympics. I thoroughly enjoy watching and following the big events. While rooting on my favorite athletes, I cant help but notice the incredible abdominal development of the gymnasts.
Sure, these gymnasts have great genetics, but I can assure you that they were not born with chiseled six pack abs. A lot of hard work went into developing those sculpted physiques.
Olympic gymnasts have some of the most amazing bodies in the world, so why is that no one seems to seek out their training methods when trying to get ripped abs?
All you have to do is start your workout with three back flips everyday–okay, just making sure you’re paying attention. Although we don’t need to do everything a gymnast would do in their daily routine we should examine some of the workout regimine to see what we could bring into our own routines.
Throughout my years of training and research I have spent a great deal of time at Olympic training centers and have come to realize that they don’t perform typical ab workouts; I did notice that they perform two specific ab exercises on a regular basis which are listed below:
1. The Hanging Leg Raise- Grab a chin bar with an overhand grip. While initiating movement with your abs, bring your legs up until your shins are just about touching the bar. In a smooth, controlled motion return until waist, hips and legs are completely extended. Repeat exercise.
2. The V-Sit Up- Lie down with hands over head and legs extended. At the same time raise legs and torso and reach your hands towards your feet. Return to starting position fully extended on floor.
Olympic gymnasts not only use these direct ab workouts, they also do an immense amount of indirect ab workouts from full body movements which will work the abdominals in the way they are intended to work.
The basic lesson here is that we must work our whole body in order to work our abs to stabilize our torso. I have listed three full body movements below which you can do right away as they don’t require any fancy seat or back/chest support.
1. Lose the bench press for suspended push ups. Your abs are basically asleep when you lie on your back on a bench but if you switch this up with suspended push ups, the opposite occurs. Suspended push ups work your chest, triceps, shoulders and most importantly the abs.
2. Forget the pulldown for chin ups. Much like when you lie on a bench, when you sit on a pulldown seat your abs don’t work at all. However, when doing a chin up your abs are really fired up!
3. Ditch the leg press for tuck jumps. Just like the bench press, the leg press puts your abs to sleep because of the bench support. But the leg press even has a second strike against it. Since the sled is on guiding rods that only allow it to move linearly, no stabilization or support is needed from your abs. Tuck jumps, on the other hand, provide a great leg workout AND a great ab workout in one single exercise.
These movements are so powerful because they kill two birds with one stone in the sense that you are working your whole body while getting a serious ab workout. If you follow the workouts I have listed above, you’ll get ripped abs in no time!
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