It’s often been said that probably the best way to get great abs is not to train them directly, but rather to focus on working the major muscle groups hard, with intensive multi-joint exercises. These not only work the abdominals through the stabilization and balancing functions they are required to perform, but also stimulate the entire metabolism and ensure the production of optimal levels of vital fat-burning hormones.
We’ve also pointed out that traditional crunches, crunches, and leg raises are not the best ab exercises to include in your workouts. But that’s not to say you should avoid specific ab training entirely. If you really want that elusive six-pack, you’ll need to include a wide variety of exercises in your routines to ensure the best possible tone in your abdominal muscles, as well as getting to the necessary low percentage of body fat.
Therefore, the perfect workout for ripped abs will include a measure of specific ab work along with squats, deadlifts, and dumbbell/kettlebell work that actually make the body leaner.
The specific exercises, however, need to be much more intensive than the crunches and crunches of yore; once past a certain beginner level, the body has adapted to these and they will produce very little additional muscle growth.
Therefore, one of the keys to long-term progress is to include a variety of intensive exercises that will not only work the abs from all angles, but also prevent boredom and prevent the body from getting used to particular movements.
Try a few of these for a great six-pack abs workout. Two or three maximum should be performed as part of any workout. Just a word of warning: some of these are quite advanced and you may find it difficult or even impossible at first. But this is actually a good sign, as it shows that you are taking your muscles out of their comfort zone and really making them work! Just stick with what you can do and build your strength gradually.
Bridge: Lie on your back, knees bent, feet close to your butt, and palms flat on the floor next to your shoulders. Bend your back and push through your arms to lift your hips as high as you can. Try to straighten your arms if you can and hold the position for a minute or more. This is a tremendous full-body exercise that actually demands more flexibility than strength, but it will work your abs really hard.
Hanging leg raises: Your gym should have a pull-up bar or rings, or you can get cheap ones to set up at home. Simply hang from the bar or rings and bring your bent knees as high as possible toward your chest. Try to bend your pelvis up when your legs are as high as they will go. A few good quality reps will suffice!
Squat thrusts: This is a real mush, which many people avoid for this reason, but it is a very effective fitness and muscle builder. Simply get into the regular pushup position, then jump your feet forward so your knees touch your arms; Jump your feet back to the starting position and repeat. Try to do ten reps at first, but keep in mind that it’s much more beneficial to do 1 or 2, and do it right, than to cheat by shortening the movement.
Seated Leg Raises: Sit on the floor, hands behind your head, and raise your legs together a few inches off the floor. Now move your legs up and down, lifting each one alternately, without your feet touching the ground. Do as many reps as you can before the burn gets too much!
Seated Leg Pulls: Sit on the floor with your legs stretched out in front of you, arms above your head with the fingers of each hand interlocked. Raise your legs a few inches and pull your knees toward your chest. Straighten your legs and repeat, keeping your feet off the ground.
Seated bike riding: similar to the previous one but with the hands behind the head, alternately pulling the legs one at a time.
Any 2-3 of these exercises will really help you get a great ripped abs workout, and it’s very easy to introduce your own variations. Of course, there are plenty of other exercises that can be part of intense ab workouts, but the basic tests are these: If you’re out of breath and feel your abs burning and struggling after just a few repetitions, then the exercise is intense enough.
You can find out much more about ripped abs exercises when you pick up a free copy of Insider Secrets For A Lean Body. The secret is to train not harder but smarter and you can discover many more ways with this 65 page guide.