Check out these 9 most effective abs exercises you have never done. If you are looking to get a stronger core, then you should probably work on your abs. But typical crunches are not the way to go.
If you want to see your abs, doing abs exercises will only help you to a certain extent. The issue with not seeing a six-pack is likely the body fat percentage you currently might have. If getting a six-pack is your goal, you first need to be in a caloric deficit and lower your body fat.
During and after your cutting fat phase you should be working on your midline and that is when Max Posternak’s most effective abs exercises you have never done come to play.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
9 Most Effective Abs Exercises You Have Never Done
Sometimes you just want to add variety or, very likely, you have hit a plateau on your ab workouts. These 9 most effective abs exercises you have never done before should help you get back to making gains.
The exercises are:
- Decline Barbell Boat Row
- Raise Leg Ab Stack
- TRX Multiplanar Knee Tuck
- Hanging L-Sit Leg Lift
- Power Rope Medicine Ball Slam
- Incline Pulse-Up
- Landmine Russian Twist
- Resistance Band Pike
- Hollow Body Rock
Since these are unique and the most effective abs exercise you have never done before, it is easier to just click on the video below to see Posternak explaining how to do each one of them.
VIDEO – 9 Most Effective Abs Exercises
This list of the most effective abs exercises is not enough for you? Then check out more content from BOXROX that we know you are going to find useful for your fitness journey.
Muscles of the Core and abs
Perhaps it is important to have deeper knowledge of the muscles of the core so that you understand why you should incorporate these 9 most effective abs exercises to your training sessions.
The core muscles are the muscles that make up your abdomen, pelvis, and lower back. This is a popular area of focus for many people who want to get fit because it’s easy to see how you can improve this area with simple exercises like crunches or planks.
The rectus abdominis is the muscle that you can see when you look at yourself in the mirror.
It is also the deepest muscle in your abdomen, and it is responsible for flexing your spine and pushing your ribcage forward. If you have good posture, then this muscle is working well. If not, back pain might be an issue—and it’s important to do exercises that target this area if you want to improve your posture.
The internal obliques originate from the inner surface of the lower 8 ribs and insert on the tendinous intersection on the lateral border of rectus abdominis. The internal oblique muscle is a flexor and adductor of the trunk, as well as an internal rotator.
The nerve supply comes from thoracolumbar fascia.
The external obliques are the muscles that run along the sides of your body. They help you rotate your torso, flex your spine, and bend to the side.
When these muscles contract they pull down on the rib cage and compress it slightly (which makes it shorter).
The transverse abdominis is a deep muscle that wraps around your midsection. It helps to stabilize your spine and compress the abdominal cavity, which increases intra-abdominal pressure to help protect internal organs from injury.
To contract it, use the following breathing technique: breathe in deeply through your nose while expanding your belly outwards as far as possible without straining; then exhale slowly through pursed lips (as if you were going to whistle) while contracting your abdominal muscles inward towards the spine.
Hold this contraction for 3 seconds, then release and repeat 3 times.
The erector spinae are a group of muscles that run along the spine and function to keep it straight and upright.
They also help rotate your spine, bend it forward, and bend it backward. If you’ve ever had trouble bending over to pick something up off the ground or if you’re unable to touch your toes without rounding your back, this might be why.
The core muscles are the muscles that are closest to your spine.
They support your spine by helping it to stay in a good position and can be strengthened by exercises that train them to work together.
For example, when you do crunches, the abdominals contract and help you keep your back straight while lifting up your head and shoulders off the floor. If you don’t have strong core muscles (and most people don’t), this movement would put too much pressure on your lower back which could result in injury or pain.
The core is also responsible for holding you upright when walking or running so it’s important for athletes who participate in these activities often like runners or swimmers!
The core is made up of more than just abdominal muscles. It also includes muscles in the back, spine and hips, as well as those in the arms. The main function of these muscles is to provide stability for movement and improve balance. This blog post discussed each muscle group individually along with its functions and exercises that work on each one specifically.
Now that you know all this info, you also know it is imperative to train them differently, so add some or all of these 9 most effective abs exercises to your training routine now.