https://www.nutra-365.com/tags/ab-workout/ Sat 12 Sep 2026 06:43:22 +0200 https://www.nutra-365.com/videos/131/best-ab-workout-ever-emily-plajer-npc-bikini-competitor/
Don't just settle for boring crunches and call it a good ab workout. This high-intensity routine from Emily Plajer is just what you need to make your ab sessions worth the effort! ► Shop BCAA Energy: https://bbcom.me/2JZRi2b ► Shop EVL Nutrition Supplements: https://bbcom.me/2y6xIP7 ► BodyFit Training Programs: https://bbcom.me/34yDAwK ► Subscribe: http://bit.ly/2DK5lGD They say that abs are made in the kitchen, but that doesn't mean you can forget about training them. Like any other muscle group, the abdominals need to be worked in a variety of ways, including weighted exercises for definition and stabilization exercises for overall core strength. Evlution Nutrition-sponsored athlete Emily Plajer created this circuit for all you folks out there who want abs that amaze onstage, at the beach, or in your selfies. Perform this circuit three times. Each exercise should last 1 minute, then rest for 2 minutes between circuits. This is the perfect ab routine to tack onto the end of your upper-body or lower-body workouts, on days when you're feeling like you could use some extra work! | Hanging Leg Raise | To get the most out of this exercise, Emily advises you to keep your core tight and don't use momentum to swing up your legs. If keeping your legs straight is difficult, you can modify the exercise by bending your knees and raising them toward your chest. | Russian Twist | Cross your legs with your feet off the ground and hovering over the floor. Fully twist from side to side, holding a medicine ball, or a dumbbell if you don't have a ball. This targets your obliques and challenges your hip flexors and overall core stability. If staying balanced with your feet off the ground is challenging for you, you can set your heels down and still perform the exercise with your knees bent and your torso at a 45-degree angle. | Barbell Roll-Out | The most difficult part of this exercise for most people is keeping your lower back from arching. You can avoid it by engaging your core as completely as you can and tucking your pelvis before extending out with your arms. Another thing that may hinder full range of motion here is shoulder mobility. If this is a limitation for you, just go out as far as you can, and again—we can't emphasize it enough—Engage. Those. Abs. | Decline Leg Raise | This move targets the abdominals and hip flexors. Bend your knees toward your chest, and raise your legs toward the ceiling, feet first, in one fluid motion. Also engage your arms to keep your body from sliding. Make sure to set the decline at an angle that challenges you and allows you to keep performing reps for 1 minute without hitting failure. You can gradually lower the angle as you improve. | Plank | Next up is a 1-minute plank. Set yourself on your forearms with your elbows directly under your shoulders. Keep your back as flat as possible and set your feet about shoulder-width apart. You will feel this more in your lower abs if you keep your pelvis tucked throughout, and you'll experience less aggravation in your lower back, which a lot of people tend to struggle with when doing planks. It also helps to think about squeezing your glutes to keep your lower back from caving. | Side Plank | Staying on the floor, do side planks for 30 seconds on each side. Instead of holding still, though, dip your hips down to touch the floor on the working side. The tap increases the oblique engagement to a greater degree than the standard side plank and increases the difficulty of the exercise overall. It's important to keep your body in a straight line, even as you perform the tap. That means your hips, shoulders, and feet must remain in alignment—no tilting of the hips or shoulders forward or backward. ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 13 Apr 2020 19:10:28 +0200 https://www.nutra-365.com/videos/131/best-ab-workout-ever-emily-plajer-npc-bikini-competitor/ https://www.nutra-365.com/videos/360/ultimate-abs-workout-craig-capurso/
To build your ultimate abs, you've got to double down with a routine that makes your core cry. Here's how Craig Capurso does it. Craig Capurso's Favorite Cellucor Supplements ► http://bbcom.me/2sxtubA Top 50 Best Supplements ► http://bbcom.me/2sxELZA | Ultimate Abs Workout | 1. Standing Cable Crunch - 4 sets of 12 reps 2. Superset - 8 Rounds Plank - 20 sec. Bicycle Crunch - 20 sec, 3. Pike - 4 sets of 12 reps, 1 min. rest, feet on rower seat or other moving platform 4. Superset - 8 Rounds T-Bar Landmine Twist - 20 sec. Medicine Ball Slam - 20 sec. 5. Toes to Bar - 4 sets of 12 reps 6. Superset - 8 Rounds Slalom Twist - 4 sets of 12 reps Weighted Oblique Twist - 20 sec. STANDING CABLE CRUNCH Watch Capurso's little finger as he demonstrates proper form. The point of his demo is to make it clear you have to crunch and bend at the hips to make this movement work. This is not a straight-arm pull-down or some kind of reverse deadlift here! Your hips shouldn't move, and your legs shouldn't move. The only thing that should move is your upper body. Use a weight that's 60-70 percent of your 1RM (hard to calculate on this move, granted) and keep it on for all 12 reps. It should be heavy, but not so heavy you can't do all 12. PLANK You know how to do this. Get in a prone position on the floor, supporting your weight with your toes and palms. Make sure your palms are directly under your shoulders for maximum stability. Keep your body straight, making sure not to sag at your hips. You'll only be doing it for 20 seconds, so if it seems too easy, focus on really contracting your abs to make it more difficult. BICYCLE CRUNCH Some people like to grab their head when they do crunches, but this can lead to neck strain. Hold your hands near your head, but don't grab on. Breath out as you bring your elbow to the opposite knee. Breath in as you switch to the other side. PIKE There are a few ways to do this. Craig favors the seat of a rowing machine. If you don't have a rowing machine handy, you can put your feet on an exercise ball. That may sound easier, but it's not. No matter how you perform it, focus on sucking your belly button in toward your backbone and isometrically squeezing your abs as you come to the top. LANDMINE TWIST This movement is all about the obliques. Make them work hard, but keep your spinal integrity while you do it. Raise the bar to shoulder height with both hands, with your arms extended in front of you. Keep your arms straight, and both resist the bar on the way down and move it with your obliques on the way up. Both parts are equally essential. BALL SLAM Pay attention to how you engage your core to do this exercise. Bring the ball up and behind your head, stretching your abs at the top. Then bring it forward and slam it down hard on the floor, curling forward at the spine. This exercise is effective when you really engage your core as you smack the ball down on the floor. TOES TO BAR The key to a good toes to bar is knowing how to bring your hips up underneath. He maintains that most people use a leg raise that involves way too much hip flexor and not enough core. Instead, make sure you tilt your pelvis, bringing your pubis bone into your bellybutton to make sure you're targeting the lower abs. SLALOM TWIST/OBLIQUE TWIST For the slalom, keep your upper body straight—even if you have to hang on to something, like Craig does. The goal is to keep your upper body still while your hips rotate fully. The oblique twist is the exact opposite of the slalom twist: Keep your hips and lower body still, and get good rotation out of your upper body with the help of the weight. ========================================­===== | Recommended Supplements | Cellucor C4 Ripped Pre-Workout ► http://bbcom.me/2sxC3mT - Explosive Energy and Cutting Formula - A Creatine-Free Pre-Workout with Ingredients Specific to Fat Loss* Cellucor COR-Performance Whey ► http://bbcom.me/2sxt3hH - Fast Acting Protein Powder to Build Muscle* - Great Tasting Protein with Minimal Fat and Carbs and Added Digestive Enzymes* Cellucor SuperHD Fat Burner ► http://bbcom.me/2sxWfou - Weight Loss Support Capsule* - Increased Energy while Boosting Fat Metabolism* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2q1djSY Fitness Articles ► http://bbcom.me/2q1p7Vq #1 Online Supplement Store ► http://bbcom.me/2q1os6y Free Fitness Plans ► http://bbcom.me/2q1dhKU #1 Women's Fitness Site ► http://bbcom.me/2q1ouvc ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 07 Jul 2017 13:59:18 +0200 https://www.nutra-365.com/videos/360/ultimate-abs-workout-craig-capurso/