Instead of the typical ab exercise routines that we see typically with crunches, situps, leg lifts, etc, there are better choices for metabolism-boosting high intensity workouts that work the entire body while also working the abs.
I'm going to show you an example today of one of my favorite ab workouts that doesn't include any direct ab workouts at all. It's in a tri-set format (similar to a super-set but alternating among 3 workouts).
Here goes:
1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor
A great rep scheme to use with this might be 3-4 sets of 8 reps for every exercise, or more sets for much less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers could be done for a time interval (such as 30 seconds) rather than "reps".
Renegade dumbbell rows are done starting with a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and swap the rowing arm while stabilizing with the opposite arm. This stabilizing impact during the rows generates incredible work for your complete midsection core area. Trust me, you'll feel it in the abs!
Front squats are done just like back squats, however with the barbell in front of your own body on the front of your shoulders instead of resting on the upper back like in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This takes a little practice at first, thus you will want to look for a professional coach at your gym to help you with the form. Front squats require extreme stabilization strength from the abs because of the barbell weight being shifted to the front of the body instead of the back. Although this is mostly a leg workout, you'll feel this one in the abs big time!
Mountain climbers are done by starting in a pushup pose and then shuffling your feet in and out so that your knees are moving in underneath your chest and then back out to the starting position. It sort of resembles climbing a mountain but flat on the floor. If you would like an advanced version, you can also shuffle your hands 8-10 inches forward and backward along with the leg movements. This really makes it a total body exercise and MUCH harder than standard mountain climbers.
After finishing each exercise, take a break for about 30 seconds before beginning the next exercise. Take it easy for approximately 1-2 minutes after completing each "tri-set" before repeating.
This will give you one of the best ab workouts you've ever had without even working on any direct ab exercises. You'll see what I mean when you try it!
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