The Advanced Ab Exercises That Actually Work

Do you want improved and great-looking abs that seem to be made of steel? Then check out these advanced ab exercises that actually work.

Alec Blenis, a renowned hybrid athlete, demonstrated his comprehensive core training routine in a video recently. His regimen includes several advanced exercises designed to build a powerful six-pack and strengthen the core, with detailed technique tips for each movement. The information for this article is based on his expertise and shared on a video posted by Eugene Teo.

Alec Blenis is a well-recognized athlete known for his expertise in endurance sports and obstacle course racing (OCR). Alec Blenis is also known for his scientific approach to training and nutrition, utilizing evidence-based practices to optimize performance. This approach is reflected in the detailed and technical nature of his workout routines and advice, making him a respected figure among fitness enthusiasts and fellow athletes.

In today’s fitness landscape, having a strong core isn’t just about aesthetics; it’s essential for overall strength and stability. Alec Blenis shared his intense core workout designed to sculpt the six-pack and enhance core resilience. These aren’t your average sit-ups and planks; Blenis introduces advanced exercises that challenge even seasoned fitness enthusiasts.

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The Advanced Ab Exercises That Actually Work

Core training is fundamental for any athlete. A robust core does more than just improve your midsection’s appearance; it enhances your balance, stability, and power across all physical activities. Alec Blenis’ approach involves a combination of classic and innovative exercises that target the core from every angle.

Here’s a detailed look at each one and how they are performed to effectively build core strength and resilience:

1. GHD Sit-Up:

• Setup: Position yourself on the Glute-Ham Developer (GHD) machine so that your lower body is secured and your torso can freely move. Your hips should be just off the edge of the pad to allow a full range of motion.
• Execution: Lower your body backwards slowly and then forcefully contract your abdominal muscles to pull yourself up to a sitting position. The focus should be on engaging the core throughout the movement.

Source: Photo courtesy of CrossFit Inc.

2. Reverse GHD Sit-Up:

• Setup: Lie face up on the GHD machine, with your upper back on the pad and your legs secured.
• Execution: Perform a reverse crunch by pulling your knees towards your chest while crunching your upper body towards your knees, effectively targeting the upper and lower abs simultaneously.

3. GHD Dragon Flag:

• Setup: Lie on the GHD with your back down and hold onto the machine behind your head for support.
• Execution: Lift your entire body off the pad to form a straight line from shoulders to toes, and then lower yourself slowly in a controlled manner. This is a challenging exercise that targets the entire core, emphasizing control and strength.

4. Cable Twist:

Source: Hammer

• Setup: Stand side-on to a cable machine with the cable handle held in both hands, at chest height.
• Execution: Rotate your torso away from the machine, pulling the cable across your body. Your feet should remain stationary, and the movement should engage the obliques and rotational muscles of the core.

5. Dynamic Cable Twist:

• Setup: Similar to the standard cable twist but with a stance that allows more dynamic movement.
• Execution: Execute the twist with more speed and power. This variation involves rapidly alternating the twisting motion, enhancing the explosive power of the core and its ability to handle dynamic movements.

6. 45° Side Bend:

• Setup: Stand up straight with a weight in one hand. The other hand can be placed on your hip or extended for balance.
• Execution: Lean to the side opposite the weight, bending only at the waist. Control the movement and use your oblique muscles to pull yourself back to a standing position. This exercise isolates the side muscles of the abdomen, enhancing lateral core strength.

These exercises are part of a comprehensive core strengthening program designed to improve core stability, strength, and power, making them suitable for athletes engaged in sports requiring robust core engagement.

Related: 8 Excellent Core Workouts You Can Do at Home

How to do this without a GHD? You need the following:

1. Anchor point for your hips/waist. A Bosu Ball, Exercise Ball or even an adjustable bench (lay crossways to it) work well.
2. Anchor point for your feet. Get a little creative around your gym, but even a pair of heavy dumbbells can work well.

As for the Reverse Crunch, you can do this simply on a flat bench, grabbing onto the end with your arms. Or, depending how crowded your gym is, pull it up to a rack/smith machine to grab onto the bar.

Alec Blenis’ core workout regimen is a masterclass in strength training, blending traditional exercises with innovative techniques to challenge the muscles in new ways. By focusing on technique and proper form, he ensures that the exercises are effective and safe, promoting optimal fitness and core strength. Whether you’re an athlete looking to enhance your performance or simply aiming to improve your physical health, incorporating these advanced core exercises can lead to significant improvements in stability, power, and endurance.

For more information about these advanced ab exercises and how to perform them correctly, simply watch the video below.

Read Also: 10 Easy Science-Based Steps to Get Perfect Abs