3 Great Ab Exercises

Ab Exercise #1: Long Plank With Armpit Touch
  • Get into the top of a push up position.
  • Walk your hands forward until they are above your head.
  • Keeping the abs braced, touch the opposite armpit.
  • Repeat the movement, alternating sides for the prescribed reps/time.
  • Prevent the hips from swaying side to side when performing the movement
Dennis' Tip: REALLY focus on squeezing your core AND glutes. This will ensure you stay tight throughout the duration of the exercise.
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Ab Exercise #2: Hard Style Plank
  • Start in a plank position on our elbows.
  • Create as much tension as possible in your abs, acting as though someone was going to punch you in the stomach.
  • Squeeze your glutes and fists, then contract your quads.
  • Drive your elbows back to your toes as hard as possible and hold this for a maximum of 10 seconds.
Dennis' Tip: This is a brutal exercise IF you focus on engaging your full body. Do that and you are in for a treat!
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Ab Exercise #3: Ab Wheel Rollout
  • Start on your knees with your hands gripping the ab wheel and core braced.
  • Let your hips come down and keep them straight. Don't move from this position.
  • Keeping your abs tight, fall out with your wheel as far as you comfortably can.
  • Really focus on engaging your core and NOT your hip flexors.
  • Return to the starting position by engaging your abs. Repeat as necessary.
Dennis' Tip: It is key to focus on your abs and keep your hip flexors out of the equation. Positioning is everything.
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Bonus: Ab Wheel Progression
  • Start on your toes with your hands gripping the ab wheel, core braced, and wall in front of you (to help stop the wheel)
  • Let your hips come down and keep them straight. Don't move from this position.
  • Keeping your abs tight, fall out with your wheel as far as you comfortably can until the wheel hits the wall.
  • Really focus on engaging your core and NOT your hip flexors.
  • Return to the starting position by engaging your abs. Repeat as necessary.
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Now, what can you do with these exercises?

Well, who better to ask than the person who gave them to me, Andrew Raposo, who is known for getting people super strong and lean abs.

Here's the workout for you:

1. Long Plank With Armpit Touch – 10 Reps Each Side
2. Hard Style Plank – 10-seconds on, 10-seconds off for 3 rounds (60-seconds)
3. Ab Wheel Rollout – 10 Reps

Rest 60 Seconds - Repeat for a total of 3-5 rounds

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