- 1 Most Effective Standing Abs Workout
- 1.1 How The Works Workout
- 1.1.1 The 4-Minute Abs Workout Standing
- 1.1.2 A1) Rainbows mine, 10 reps each way
- 1.1.3 Related
- 1.1 How The Works Workout
Most Effective Standing Abs Workout
This Abs Workout Only Takes Four Minutes, But No One Needs To Know That
4-minute abs workout? Seriously?
Yes. Seriously. And I assure you this is NOT an infomercial or one of those goddamn Mike Chang ads that last for 9 minutes only to teach younothing.
The fact is, if you’re like most guys, you do not do a lot of people standing ab training; Instead, you can make moves like planks, side planks, sit-ups, crunches, etc., all of which is done on the ground.
Targeting your midsection while standing on two feet, however, the core of the stimulation you a completely different: it forces your abs to stabilize against the movement and transfer of energy from the body your able to lower your body, that’s how we actually use our core.
Think of it this way: When you play basketball or football, you will never get on the ground and do a plank. (I hope). Instead, you use your core while on your feet, run, sprint, or pushing against an opponent. That’s where ab stands set gives you an advantage in your workout.
And by making a few gestures in just four minutes, you would throw a tremendous amount of irritation to your stomach for further development – it will feel like a long episode.
How The Works Workout
In four minutes, you’ll blow your core with five different exercises. (This exercise is actually less complicated over time, so you do not have to worry about when your wounds are tired.) To save time, be sure to set up everything in advance, so that you can run through this movement quickly.
NO curved lower back as Donald Duck while doing the exercises. That’s really your abs off and change the pressure on your spine and Erectors live. (It’s bad). Instead, keep your lower back flat, so you really targeting the deep core muscles that keep you safe and injury free.
Finally, do this workout 2-3 times a week after your workout for the day. Since you are racing through the exercises in four minutes, you will get a good cardio to burn fat efficiently too, which makes it a great finish.
The 4-Minute Abs Workout Standing
A1) Rainbows mine, 10 reps each way
Place one end of a quintal in a mine. At the other end, standing opposite to mine, grab the other end with your arms extended, and begin with the end in sight quintal. Rotate the weights aside without moving your hips or shoulders and keep your arms as straight as possible. party instead. To make it harder, add weight by sliding a small plate on top.
If you do not have a mine, just put a towel folded-up in a corner and wedge one end of a barbell there.
A2) kettlebell Windmill, 8 reps each side
Hold a kettlebell overhead and stand with your feet shoulder width and your toes away from weights only. Bend at the hips and lower the body to the side. Hold the kettlebell over your shoulder and your lower back flat. Use the back of your bottom hand to track your forward foot. Keep legs straight and watch the kettlebell over.
A3) Low to high Woodchop, 8 reps each way
Place the cable with the lowest height. While standing in a split stance, turn your shoulders and hips at the same time, while keeping your arms straight throughout, and ends with your hands on your head. Be sure to keep the cable holding your chest while filming. Like with horizontal ribs, turned feet and rotate your hips to your spine remains stable.
A4) Anti-spin Chop Wide Stance, 8 on each side
Place a wire rod or cable attached to the chest height. In the face perpendicular to the cable, stand very wide (almost as wide as possible) and grab bars or ropes at both ends. Pull bar or rope on your body while keeping both your arms locked. DO NOT twist your body – your body should remain motionless during the chop. Complete your representatives on the one hand and switch sides.
A5) Single Arm Carry peasant, until you run out of time
Grab a heavy dumbbell or kettlebell with one hand, keeping your chest up and shoulder blades pressed, and walk. Just 15 yards (about 15 steps), switch weapons.
J. Anthony Yeung, CSCS, is a regular contributor featured in Men’s Health and Golf Digest and founder of GroomBuilder, the 8-week fitness program to change the way you look for your wedding.