5 Exercises for Washboard Abz

1.  Table Push - A – Way’s

Ok, for this exercise, you sit at the table, eat until you’re satisfied.  Then, push the table away and walk.  You see, having visible abdominal muscles (aka six pack) is due to having a low body fat percentage.  That’s it.  Spot reduction doesn’t work and you can’t out train a bad diet.  I don’t care what the infomercials say. 

That said, I’ve written quite extensively on the core training I do with my clients.  Here are some new exercise I really like and have thrown in the mix. 

2.  Suspended Anti – Rotation Press (Anti – Rotation/Anti -Lateral Flexion)

In this exercise, you attach your suspension trainer (I prefer blast straps) to a squat rack or other stable object.  Then, keep your body rigid as you lower, raise, and press.  This is great for isometrically working the internal and external obliques and glute medius.

3.  Suitcase Carry (Anti – Lateral Flexion/Grip)

With the suitcase carry, you pick up a barbell or dumbell and walk with it for a distance.   I generally use about 60ft.  Then, set it down and do the same thing coming back.  It’s important that you make sure you stand straight and don’t lean.

4.  Stir the Pot (Anti – Extension/Anti – Rotation)

In this exercise, you support your weight on a swiss ball and rotate your arm clock wise and counter clock wise while using your abs to keep your body as still as possible.

5.  Prone Pike (Anti – Extension)

This is basically an ab wheel rollout, only the wheel is on your feet.  The point is to lower your body under control and don’t let your torso fall into hyperextension.

And, for those of you who think celebrities don’t work hard for their bodies, here’s Cameron Diaz doing some tire flips!

Related posts:

1. Adding Exercise to the Client With Congestive Heart Failure
2. Spot Reduction Revisited
3. How To Properly Warm Up