Most people, when thinking about abs and ab exercises, they imagine leg raises and crunches. Sure, those movements make sense but you should know that they are not the most efficient. There are other exercises that could make a bigger impact on your body. The problem with the crunches and leg raises is that they are isolated exercises that will exclude the other muscle groups. If you do isolated movements you will not burn as many calories as you may want.
So what should you do?
You can start by performing more complex and complete exercises and stimulate the abs in the same way as the rest of the muscles. The full body exercises have the big advantage that they are increasing your metabolic rate and will help you burn out that excess fat that is now covering the muscles. So which types of exercises should you do? Here are three of my favorites: renegade rows, med ball slams and tuck jumps.
Renegade Rows – this exercise begins in the push up position with the hands on two kettlebells. With the abs brace the body so that the hips do not sag. Easily shift your weight to your left arm. After that, row the right dumbbell/kettlebell towards the right hip. The movement is then repeated on the other side.
Med Ball Slams – Hold the medicine ball and get the feet a bit wider than the shoulders. Bring the ball behind the head and throw it on the ground as hard as you can. You should do a motion similar to swinging an ax. Afterward you need to rapidly bend to catch the ball on the bounce. Repeat the movement and it is best if you use a non-bouncing medicine ball.
Tuck Jumps – The feet should be a bit closer than the shoulder width. Bend the knees and lower the body down 8 inches. With all your power jump into the air and try to bring the knees up to your chest in a tucked position. Make sure the upper body is in a good posture. The chest and head must be up and land with full foot contact.
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