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.
Machine Crunches
Description
Machine crunches are an excellent choice for both beginner and advanced trainees. Beginners will find machine crunches to be a practical alternative due to the movement simplicity and the option to select a relatively light resistance. Since the adjustable stack allows the option to increase the weights to otherwise impractical loads, advanced trainees commonly opt to incorporate machine crunches to perform their heavy repetitions to work on maximal strength.
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Execution
- Adjust the seat to a position that allows the pad to line up across the chest.
- Position the lower legs behind the foot pads and hands atop the outer portion of the chest padding with elbows to the sides.
- Perform an abdominal set to protect the lower back.
- Exhale and crunch forward until a contraction is felt within the abdominal region.
- Inhale and at a controlled speed, lower back down to a position just shy of starting position. Stopping shy of the starting position will ensure that the abdominals uphold the muscular contraction.
- Repeat until the desired number of repetitions are completed.
Stabilization Bridge
Description
This is a great core stability exercise that calls upon the core muscles - primarily the abdominals - to contract isometrically in order to stabilize the torso and prevent the pelvic region from collapsing. While this movement works well on its own, it is particularly effective when used in conjunction with abdominal movements such as the MB combo crunch. Using the core stabilization bridge as a superset finisher is very effective way to take the abdominals to a further extent of muscle fatigue.
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Execution
- The set up for this exercise has you lying face down with forearms against the ground at shoulder width and hands facing forward.
- With feet together, elevate the torso into a bridge position. The only points of ground contact should be the forearms and the toes.
- Focus on keeping the back straight and maintaining the bridge position. Make sure to breath while your holding the position.
- Hold position until muscle failure is reached.
Variations
Positioning the forearms wider then the shoulders will increase the difficulty and place more stress on the abdominals.
Having a training partner sit across the shoulders is also an effective way add resistance and increase the difficulty. Ensure that your partner sits across your upper back in alignment to where your forearms are placed. If your partner sits too low, additional stress will be placed on the lower back making you more susceptible to injury.
Performing the movement with knees on the ground will decrease the difficulty. This is the best option for beginners.
Medicine Ball Twister
Description
Although under-utilized, this exercise is a great way to strengthen the core region. Twisting the legs from side to side is especially effective when it comes to recruiting the oblique muscles. The addition of a medicine ball further enhances the movements effectiveness.
Execution
- While lying on your back, bend the knees to a 45 degree angle and place an appropriately weighted medicine ball between your inner thighs.
- Inhale and in a controlled motion, rotate your legs to the side, stopping short of making contact with the ground.
- Exhale and twist the legs to the opposing side. The result should be a smooth semi-circular motion.
- Continue until the desired number of repetitions are completed
Variations
Placing the medicine ball between the ankles instead of the inner thighs will make the movement more demanding on the torso.
Increasing the speed of the motion will increase the amount of eccentric stability needed from the obliques in order to decelerate the movement prior to making ground contact.
The movement can also be performed without the medicine ball. Beginners can go through the motion with the knees bent while advanced trainees can perform the exercise with the legs extended.
Performing the semi-circular motion with your legs while hanging from a pull-up apparatus is yet another advanced version of the movement
Oblique MB Twists
Description
This exercise is a must for most training programs as it is suitable for both beginner and advanced trainees. It is also a great option when time is limited as it recruits and trains both the abs and obliques. The obliques - as mentioned throughout the site - are often overlooked as most people concern themselves only with training the abs. Don’t make this mistake! The oblique region is extremely functional when it comes to both athletics and regular day to day activities. This is actually one of the best medicine ball core exercises that you can do.
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Execution
- Sit in an upright position with the legs bent to a 45 degree angle. The feet should be in contact with the ground. From this position, grasp an appropriately weighted medicine ball and lean back slightly until you feel a contraction within the abdominal region.
- With the arms extended and the medicine ball positioned over the chest, perform a semi-circular motion by shifting the arms from side to side.
- Repeat until the desired number if repetitions are completed.
Note: Remember to breath constantly throughout the exercise.
Variations
Elevating the feet will decrease stability and increase the reliance on the abdominal region to maintain the position. This will increase the difficulty.
Bending the arms will make the movement easier. You can use this technique in combination with the straight arm method to decrease the difficulty when first stage of fatigue is reached. This will produce an end result similar to a drop set.
Performing the exercise on a BOSU balance trainer will increase the stability recruitment and therefore, the movement will be more difficult to perform.
Seated Partner MB Toss
Description
Considering the amount of times we turn and rotate our bodies throughout the course of a day, it only makes sense to strengthen the muscles that are responsible for these movements. The oblique muscles - both internal and external - enable us to efficiently rotate and perform many common activities of daily living.
The functionality of these muscles goes beyond household tasks considering that many high-performance sporting movements - such as a golf swing - are initiated through core rotation. Performing the following medicine ball toss, along with some of the other oblique-strengthening movements provided within this site, will be very effective in improving both your athletic performance and your ability to carry out day-to-day activities.
Execution
- While in a seated position, bend knees slightly while keeping heels in contact with the ground, and lean back until tension is felt within the abdominal region.
- Inhale and while holding a medicine ball with arms extended, rotate torso to the left and tap the ball to the ground. Rotate to a position that provides a stretch but still remains comfortable.
- Exhale, rotate torso and while maintaining arm extension, release the ball in the direction of your partners hands for him/her to catch and control.
- Repeat until the desired number of repetitions are completed.
- Change positions in order to train the other side of your torso.
Variations
Lifting the feet a few inches off the ground while performing the movement will increase the need for stabilization and activate additional muscles to contract throughout the movement.
The further away from the body the ball is tapped to the floor, the more recruitment is needed from the core.
A similar movement can be performed by using two decline benches - side by side.
Olympic Bar Twists
Description
The core region is the centre-point in which speed and strength stems from. A well developed core will improve both athletic performance and the efficiency at which you complete your everyday activities. The functional aspect of the core twist is what makes it so effective. It’s a movement that incorporates and develops core stability, rotary efficiency and body awareness. You should certainly consider incorporating this core strength exercise into your routine.
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Execution
- Position one end of an Olympic sized barbell in a secure position, preferably between the walls of a nearby corner.
- Load the opposing end with barbells to increase the difficulty of the exercise. Lift the weighted end upwards and grasp the bar with both hands at shoulder height. The bar should be at approximately a 45 degree angle.
- Position your shoulders square to the bar. Bend knees slightly and tighten up your abdominals.
- Inhale and without excessively bending the elbows, slowly drop weight off to your side.
- Exhale and after the momentum is controlled, rotate the bar in a semi-circle to the other side.
- Repeat until the desired number of repetitions are completed.
Exercise Ball Crunches
Description
Exercise ball crunches are a great alternative for trainees who suffer from low back problems. Using the exercise ball also increases the need for stability which makes the movement more functional when translated to everyday activities. As with any other abdominal exercise, it is important to initiate the movement by executing what’s known as an abdominal set.
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Execution
- From an upright seated position on the ball, step out and lean back until your lower back is comfortably supported by the exercise ball. Initiate abdominal set.
- Exhale and flex at the hips until a contraction is felt within the abdominals. Briefly hold this contracted position before releasing.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
Narrowing the foot stance while performing exercise ball crunches will decrease the base of support and increase the muscle recruitment needed for stabilization.
Performing exercise ball crunches with your arms in an extended position behind your head will manipulate the movement biomechanics and increase the difficulty of the exercise.
Tying a resist-a-band to a nearby pole and gripping the handles at chest level while performing exercise ball crunches will increase the resistance, thus increase the difficulty of the exercise.
You can target your obliques (sides) by twisting your body to the side to finish off each repetition.
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.