If you have been working out for some time and with that, you already have a strong core, you need to change your abs workout routine to keep your development. If you always do the same exercises with the same reps and sets, sooner or later your abdominal muscles stop growing. They get used to the same moves, and there is nothing that forces them to get bigger and stronger. Plus, it is pretty dull doing the same plan all the time.
The solution is to start doing new types of exercises, challenging ones so that the muscles of your midsection are driven to improve.
From the following video, you can learn 5 advanced abs exercises that you can do in the gym. For three of them, you will need to use the cable crossover machine.
Let’s recap the moves
1. Ankle to bars
Without a doubt, the most effective exercises for the lower abs are the ones that require lower body lifting. Knee raise is the simplest, leg raise is a bit more difficult, and ankle to bars is the hardest.
The ankle to bars has a significant effect not just on your lower abs but also on your upper abs since at the end of the movement you have to lift your entire lower body up to the bar.
To get the best impact, you should perform the move slowly in a controlled way without the usage of the momentum. For that, you have to tighten your entire body using the power of your back, arms, and shoulders. And for lifting your lower body only your abs.
At the top of the movement, when your ankle touches the bar, you can hold that position for a moment and squeeze your abs.
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2. Cable Crunches
Using the cable machine for crunches help to develop your abs in two ways. Firstly, the range of motion is longer as if you were doing crunches on the floor. That leads to bigger and stronger muscles.
Moreover, you can quickly change the resistance. Your abdominal muscles behave like the other muscles of your body. The more the load, the larger they grow. This way they pop out more.
Of course, that does not mean you have to use heavy weights since you will not be able to perform the cable crunches correctly which is crucial to get results.
3. Windshield Wipers
This is among the best moves for your oblique, but it works your entire core since you have to control the motion and keep the position.
As it is in its name, you have to act with your bent knees like the wipers. So, you should perform the move as long as possible. So, turn your knees both sides as deep as you can so that your oblique has to work hard to lift them up.
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These rotational moves for abs are excellent to shape and strengthen your obliques. However, they only work if you perform them correctly.
When you perform these exercises keep your arms straight during the whole motion. Use the power of your core (and not your arm, back, and shoulders.) If you have not done these abdominal cable exercises before use light weight firstly to learn the correct form.
To sum up
With the help of these exercises, you can create a total core training routine that will boost the strength and size of your abs. Hence, you will be one step forward to those beautiful V-cut six packs.
The sets and reps depend on your fitness level. I think 2-3 sets with 10-15 reps will do. And doing this routine, 2-3 times a week will do magic to your stomach.
Keep in mind that these exercises are for those who have existing core strength and not for beginners. Also, if you have belly fat, they will not assist to get six pack. It is better to focus on losing weight with the help of a proper diet and fat burning workouts first.
[label type=”success”]Related:[/label] Want to learn more advanced exercises for abs? Check this guide.
Have you got any questions or know other exercises that should be here? Share your thoughts with us below.