For a lot of bodybuilders, having impressive abs is always a good thing. In this video, UK Nationals winner Rob Riches shows us a series of exercises designed to make sure you get some real definition for your lower abs. Play the video so that you will know exactly what kind of exercises to do, what equipment you need, and what kind of pace to follow.
Here are the main highlights of the video:
- The first exercise is a type of leg raise using an adjustable bench. You just grip the handle over your head as you raise your legs and hips. With the wider range of motion, you can now really start working on your lower abs. In the video, Rob does 9 reps of the leg raise.
- You need to keep in mind the three principles that apply here. One is the tempo. You have to make sure that you aren’t using momentum to “cheat” on your number of reps. The controlled pace should also be joined by deep breathing, and by contracting the abs at the end of each movement.
- The second principle involves form and technique. Your arms gripping the bar over your head should be fixed and your elbows should be steady. That means your abs are constantly tense, which adds to the intensity.
- You also need to pay attention to your breathing as well. You should exhale deeply when your raise your legs.
- Rob recommends that you do 15 to 30 reps. Then you can take a 5 second breather, after which you should try to do an extra 5.
- The next exercise is the high cable woodchop, which is a classic for abs. The constant motion gives maximum contraction in your abs. The cable weight allows you to make more fluid motions. Pay special attention to how Rob demonstrates the proper posture and movement for the exercise. You also don’t really need much weight. You focus should be more on your form and on your breathing.
- Rob also emphasizes that your arms should be fixed, and your hips shouldn’t turn. These will really focus on your side obliques. Even without the weights, the movement is what develops the abs when you turn. You also need to remember that you should pause at the end of each movement so that you can squeeze your ab muscles.
- There are several exercises involving the cable machine, so you really should make sure that you follow the video faithfully. One exercise lowers the pulley to the ground, while you lift up and rotate. The next one involves rising the pulley up again over your head and you also have to remove the handle. You have to grasp the ball with your hands to exert more focus on your abs. Your breathing, your contractions and your rotations all work together to get your abs working.
- The final abs exercise requires the use of the adjustable bench. The levels of the shoulders and hips will determine the area you are focusing on, whether it’s the upper or lower abs. And the final point to remember is that often it’s not about the weight you lift, but the range of motion involved.
