A Complete Abs Workout for Men

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BOSU Abdominal Training....5

Get the abdominal muscles you want in this complete abs workout for men, including sternum crunches, hanging knee raises and Russian twists. A personal trainer shows you how in this free video on abdominal fitness.

Part of the Video Series: Abdominal Fitness
Promoted By Zergnet

Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, I'm going to show you a complete abdominal workout for men. Here's a complete abdominal workout that men can do. The first exercise we're going to perform is a sternum crunch. Sternum crunches are generally performed on a flat bench with a barbell held above your head in a starting position similar to a bench press. All you're going to do here is raise the shoulders slightly up off the bench allowing the weight to move through the air causing a crunch that's very targeted to the upper portion of the abdominal region just under the ribcage. The second exercise in abdominal rotation will be the hanging knee raise from a pull up bar. You want to hang down from a vertical manner, you can increase the amount of resistance utilized by either bending the knees and pulling the knees towards the chest or keeping the legs straight out in front of you as you lift the legs up. For the third exercise in your abdominal workout, we want to perform a Russian Twist on a stability ball. You can utilize a dumbbell or a medicine ball for added weight, hold the ball or the dumbbell above your head while laying on the stability ball, keep your hips square to the ceiling and the floor and rotate your shoulders from side to side dropping the ball, trying to get it level with each shoulder to each side. The last exercise in your abdominal workout would be the weighted crunch. The weighted crunch is generally performed using a tricep rope on a cable pull down machine. Find an area that you can get down on your knees, hold the rope by your ears, add the amount of weight that you need and then pull your shoulders forward using only your abdominal muscles to pull the shoulder girdle forward. Try to keep your hip stationary so that you're not using the hip flexors to pull the body forward. When performing these four exercises for your abdominal workouts there are two variations that you can utilize. You can perform them in a circuit manner, moving from one exercise to the next without any rest in between exercises and then resting for approximately a minute to a minute and a half at the end of the circuit before starting the next circuit or you can do consecutive sets and rest about 30 seconds in between each set of each exercise. Please remember these tips are just to provide basic information. Always consult with your health care provider and a fitness consultant before beginning any diet or exercise program.


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