29个超强辅助腹肌的核心练习

THE 29 HARDEST ABS EXERCISES We get it You want lean body And while no single exercise will ever flatten your belly or give you a six pack you need to adjust your diet for that there are ways to work your abs even harder so that as you lose fat you uncover a hard body We asked Jim Smith C S C S a strength coach at Diesel Strength Conditioning to identify the hardest core exercises Try these and your abs will never look or feel the same 29 Kneeling Plank Start in pushup position but shift your weight onto your knees and elbows Press your elbows hard into the floor and squeeze your abs like you re about to be punched in the stomach Hold the given time 28 Side Plank Kneeling Lie on your side with your knees bent Prop your body up onto your left hand and squeeze your abs tight as if you were about to be punched in the stomach Raise your hips and hold for time Once finished roll onto your other side and repeat 27 Plank Start in pushup position but place your weight on your forearms instead of your hands Your body should form a straight line from your ankles to your shoulders Squeeze your abs tight and press your forearms into the floor Hold for the given time 30 60 seconds is a good starting goal 26 Plank on Swiss Ball Place your hands on a Swiss ball and position your body in pushup position Squeeze your abs tight and brace your entire body trying not to let your body move with the ball Hold this position for time 25 Side Plank Lie on your left side with your legs straight Shift your weight onto your left hand and raise your hips so that your body forms a straight line from your shoulders to your ankles Squeeze your abs tight and hold for time Then switch sides and repeat 24 Plank One Foot Up Perform a regular plank see abs exercise 27 but raise one leg up and off the floor as high as you can Make sure you squeeze your abs tight press your elbows hard into the floor and don t allow your torso to sway or your hips to raise or drop 23 RKC Plank Set yourself in plank position see exercise 27 but more your elbows out farther so they are in line with your head instead of your shoulders Squeeze your glutes brace your abs and squeeze your quads to lock out your legs and prevent any movement Hold for time 22 Birddogs Start on your hands and knees with your hands about shoulder width apart Squeeze your abs tight and then raise your arm and leg so that they are in line with your body Hold for time start with 5 10 seconds return to the starting position and repeat with your other arm and leg 21 Swiss Ball Mountain Climbers Place your hands on a Swiss ball and start in a plank position Brace your abs and prevent your body from moving Then raise your knees towards your just without rounding your lower back Alternate legs for reps 20 Stir the Pot Position yourself in plank position with your elbows on a Swiss ball Your body should form a straight line from your shoulders to your ankles Then while keeping your body rigid move your elbows in a circular pattern like stirring a pot Do 10 reps then repeat in the opposite direction 19 Swiss Ball Roll Outs Kneeling Sit on your knees and place your forearms on a Swiss ball Brace your abs tight and the roll out so that your arms extend in front of your body Go as far as you can without allowing your hips to sag Pause and then use your abs to roll back to the starting position 18 Kneeling Chop Attach a rope to a high pulley on a cable stack Kneel on one knee in a staggered stance Grab a rope at arm s length with your shoulders turned toward the stack but hips forward Without moving your torso pull the rope down towards your opposite hip Return complete all reps and then repeat on the other side 17 Kneeling Lift Perform the kneeling lift like the kneeling chop but instead of starting above your shoulder begin with the cable attachment below your hips Then bring the rope up and across your body and above your opposite shoulder without rotating your hips 16 Tall Kneeling Chop Perform a kneeling chop see 18 but have both of your knees on the floor instead of in a staggered stance Remember to chest your torso tall and to NOT allow your hips to rotate 15 Tall Kneeling Lift Perform a kneeling left see 17 but have both knees on the floor instead of in a staggered stance Remember to keep your abs braced and pull the rope out and across to the other shoulder without rotating your hips 14 Pallof Press Grab a band or a cable that s attached to a cable station at chest height Stand with one side facing the anchor point and step away till you feel tension Slowly extend your arms in front of your body until they re straight and hold Then return to the start Perform for reps switch sides and repeat 13 One Arm Farmers Walks Grab a heavy dumbbell in one arm and stand tall Then walk forward for 25 to 50 yards without allow the weight to make you lean to a side Your chest should remain up and your shoulders tucked down and back Complete the walk grab the weight in the other hand and repeat 12 Hip Thrusts Place your upper back on a bench and lie faceup on the floor with your knees bent and your feet flat on the ground Then raise your hips until your body forms a straight line from your knees to your shoulders Pause then lower To make it harder place a barbell across your hips 11 TRX Flutters Grab the TRX handles and face away from the anchor point Hold the handles at your waist with your arms straight Lean forward and raise your arms so they re overhead and in line with your torso Perform alternating pressing movements with your arms as you maintain your posture from your feet to your shoulders and keep your abs tight 10 TRX Fallouts Grab the TRX handles and face away from the anchor point Squeeze your abs and hold the handles at your waist with your arms straight Lean forward and raise your arms until they are in line with your torso Keep tight while you pull your arms back to the start 9 Ab Roller Kneel on the floor and grab an ab wheel with both hands or you can place your hands on Valslides or towels Slowly push the wheel forward and extend your body as far as you can without allowing your hips to drop Then use your abs to pull your body back to the start 8 One Arm Dumbbell Bench Grab a dumbbell and lie on your back on a bench Hold the dumbbell at the side of your chest and then press it up Pause then lower the weight back to the start Do all reps and then repeat on your other arm 7 One Arm Military Press Stand holding a dumbbell in one hand with your feet about shoulder width apart and your knees slightly bent Press the dumbbell overhead until your arm is nearly straight and then lower back down Perform all reps and then switch arms 6 Goblet Squats dumbbells or kettlebells Hold a dumbbell vertically with both hands and keep it close to your chest Squeeze your abs and then push your hips back bend your knees and lower your body as far as you can Pause then stand back up 5 Back Extension Rows Setup yourself face down in a back extension machine and make sure you feel tension in your upper back hips glutes and hamstrings Grab a pair of light dumbbells and extend your back until your entire body forms a straight line Then perform a typical rowing movement with both dumbbells without allowing your torso to dip downward 4 Back Extension Alternating Rows Setup yourself face down in a back extension machine and make sure you feel tension in your upper back hips glutes and hamstrings Grab a pair of light dumbbells and extend your back until your entire body forms a straight line Then perform a typical rowing movement alternating arms without allowing your torso to dip downward or your torso to twist 3 L Sit Pull Ups Grab a pullup bar with a double overhand grip Without allowing your torso to move hinge at y