MB Ab Blaster
Description
Of all the abdominal exercises, this is my personal favorite. I actually think it’s the best stomach exercise out there. If you’re able to perform it properly, I highly recommend implementing it into your workout program. It’s tricky at first but you’ll eventually master the movement and once you do, you’ll feel it the next day as you sit up out of bed. The most common mistakes when performing this movement relate to timing. Don’t sit up until your feet make contact with the ground and make sure you allow the medicine ball to roll off your fingertips in a fluid movement rather than moving to an upright position and throwing from there.
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Execution
- From a seated position, flex knees to a 90 degree angle and lean back slightly till you feel a slight isometric contraction on the abdominal region.
- Grasp an appropriately weighted medicine ball with arms fully extended and hold directly above your chest.
- While keeping arms extended, lower back down to the mat in a controlled motion. As you lower yourself, allow the weighted ball to drift back until making slight contact with the mat. In this position, your mid-arm should be lined up at ear level and you should be in complete contact with the mat with the exception of your flexed legs.
- Flex at the hips , extend legs and anteriorly rotate pelvis (raise legs till bum curls off of the mat). Hold the extended leg position, contract the lower abdominals and lower down at a controlled speed. Flex at the knees as you lower your legs so you end up with legs back in the starting position.
- The moment that your heels make contact with the mat, perform a crunch and let the momentum cause the medicine ball to roll off your fingertips and into your spotters hands.
- In the upright position while contracting your abdominals, wait for your spotter to gently toss the ball back into your hands. Extend arms and lower down slowly repeating step 3.
- Repeat until desired number of repetitions are completed.
Variations
To increase the difficulty, have your spotter push down on the medicine ball on the downward phase of the movement.
Another variation is to switch the order in which the steps are performed. Example, perform three leg raises in a row or three consecutive crunch-toss movements.
A good finisher to this exercise is to superset with the plank exercise, otherwise known as the “core stabilization bridge”. Remember, the further you put your arms from under your body, the more difficult it gets to hold.
Oblique Leg Twists
Description
The oblique leg twist exercise is an excellent way to isolate the sides of the torso, otherwise known as the “love handles” or the “spare tire”. In terms of functionality, the oblique muscles are responsible for the rotation movements that we frequently perform during both athletics and day to day activities. Throughout movement execution, it is important to keep the head and shoulders in contact with the floor.
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Execution
- While lying with your back to the mat, extend the arms to the sides at shoulder level. Raise the legs until the thighs are vertical and bend at the knees.
- Inhale and at a controlled speed, allow the legs to rotate down to the side. In order to maintain a contraction of the oblique muscles, the movement should be stopped just shy of making leg-to-mat contact.
- Exhale and raise the legs back up to starting position.
- Repeat the motion, only this time, allow the legs to rotate down to the opposite side.
- Continue until muscular failure sets in.
Variations
By maintaining a slight bend at the knees throughout the movement, the exercise will be a little bit easier to complete. This is the ideal method for beginners.
By turning the head in the opposite direction of the legs, more of a stretch will be felt within the oblique muscles.
Cable Crunch
Description
A major advantage of performing the cable crunch exercise is the fact that the weight stack makes progression quite easy. The option to add resistance also allows you to reach fatigue faster and more importantly, the added resistance will help to recruit the fast twitch muscle fibers that are responsible for strength and power.
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Execution
- Select either the rope or a V-bar attachment and hook it onto the cable column. Place an exercise mat on the ground to pad your knees.
- Grasp handle using a neutral grip, bend down to knees and position the V-bar/rope behind head.
- Initiate abdominal set and position knees slightly behind body.
- Exhale, contract the abdominals and draw your torso towards the ground. The finishing position should have your elbows in contact with the mat.
- Inhale and at a controlled speed, move back up to starting position.
- Repeat until desired number of repetitions are completed.