Posts Tagged ‘Medicine Balls’

5 Pieces of Abdominal Exercise Equipment for your Ab Workouts

People are always looking for the best ab exercise equipment and here is a run-down of 5 pieces of equipment that you can use in your ab workouts (for pictures and full descriptions of more than 50 abdominal exercises check the resource box below).


#1 The Stability Ball (Exercise Ball)


The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.


After mastering crunches you can move to something more challenging such as roll-ins or piques. In roll-ins and piques your feet are placed on the ball while your hands are on the floor.


The stability ball ab exercises are a good addition to your ab workout.


#2 The Medicine Ball


The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout.


When basic crunches or other ab exercises become too easy, adding resistance in the form of a medicine ball is a great way to increase the intensity of your ab workout. Some of the best medicine ball exercises are seated Russian twists and medicine ball toe touch crunches.


#3 Ankle Weights


Medicine balls are a great way to add resistance to your upper body, and ankle weights are a great way to add resistance to your lower body.


Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.


#4 Cables or Resistance Tubes


Here is another way you can add resistance to your abdominal muscles to break through strength.


You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.


The cables add a very different feeling to your abdominal muscles because of the constant tension from the weight stack, so your abs get a burn throughout the entire range of motion.


#5 Ab Wheel


The ab wheel or power wheel is just what it says it is. It is a wheel with a stick in between it. You basically use the ab wheel for roll outs, and this is a very challenging abdominal exercise.


There are hundreds of ways to work your abdominal muscles, and above are just 5 good pieces to include in your ab workouts.


An if you don’t have any ab exercise equipment available, the floor is always a good option. Some of my favorite ab exercises are bicycle crunches and the plank. So no excuses. Start working your abdominals.

Dr. Charles A. Inniss, Jr. is a physical therapist and personal trainer.

Click the link to his website for free pictures and detailed descriptions of ab exercises with various ab exercise equipment

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What Ab Exercises Should You Do and How Intense Should Your Ab Exercises be

It has been quite a common occurrence to encounter people who have invested lots of their precious time in abs training and yet, have not seen any visible improvement in their abs area at all. This phenomenon is due to the fact that they have either choose the wrong ab exercises for their workout or have worked too much on the same workout exercises.

Having an effective abs workout program is essential in helping you get the 6 pack abs.Choosing what ab exercises should you do and deciding how intense your abs exercise shall be is what constitutes of an effective abs workout program.

Therefore,in this article, I will be covering on what abs exercises should you do and how intense should your exercises be.

Exercise Selection.

A common myth of abs training is you should work your “upper abs” and “lower abs” separately. However . the truth is that, you can’t separate working these muscles as they contract simultaneously during any ab exercises.

If you are going for agility , you will need to focus on decreasing your base of support as much as possible. In other words, you will need to focus on ab exercises which requires you to stabilize your ab muscles while doing it. In this way, your muscle fiber tissue will be worked on most effectively, giving you the most workout possible.

Some ab exercises that require stability are as follows :

1) Abdominal work on an exercise ball
2) Twisting work standing on a bosu ball
3) Partner work with medicine balls.

If you are going for strength and are using weight, you will need to execute movements that require you to move through a large range of motion. By doing this, your ab muscles can be strengthened from the greatest angles possible.

Some good ab exercises for strength build up –

1) Decline sit-ups
2) Cable cross-bends

An important point to take note about abs exercises :

Our body has an extremely high adaptation ability towards any exercises. Once your abs muscles have adapted itself to a particular abs exercises, the abs exercises wont be as effective as before anymore. Therefore, we will need to introduce variability in our abs exercises for our abs workout program.Hence, Abs exercises must be changed on a regular basis if you want to see results fast.

Intensity of abs exercises

The intensity of abs exercises varies from individual to individual. Knowing what volume of abs exercises is needed for you brings you a step closer to getting the 6 pack abs.

Bear in mind that  the weight lifted during training is indirectly proportional to the total reps you do. In other words, the more weights you use the fewer reps you should be doing.

If your objective is agility, two or 4 sets of weightless abdominal works will be enough ( with each sets limiting yourself to the 10-15 reps range )

On the other hand, If your objective is strength, you should be doing weighted abdominal training. Therefore, you should be going for fewer reps ( 3-6 reps range ) and increasing the number of sets to 6 to 10. This would be enough to have some good muscle size growth.

Check out here for tips on how to get the perfect abs

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