Did you know that doing sit-ups doesn’t actually get you abs?! Isn’t that ridiculous?! The go-to abs exercise we’ve all been begrudgingly doing for years and apparently they’re not doing anything. Great.
If you’re fed up with crunches and planks and leg lifts and want to see some real results, the trick is to add a little weight in order to get your six-pack popping. (However, I will say, if you’re currently not doing any abs exercises, maybe start with planks and leg raises before moving on to these).
1. Cable crunches
These are the ones that make it look like you’re praying to the cable-machine gods.
- Clip in the rope attachment and kneel below the cable. Hold onto the rope and lower it behind your head or directly in front of you.
- Without moving your hips, flex your waist and contract your abs while you pull down.
- Tip: Don’t load so much weight that you go flying. A little goes a long way.
2. Decline medicine ball throw
Some coordination required. Granted, not our stereotypical strong suit.
Equipment needed: a medicine ball, decline bench, and a partner.
- Lie down on a decline bench with a partner in front of you.
- Catch the pass from your partner and perform a controlled sit-up.
- Throw the ball back to your buddy once you’ve returned to the top of your sit-up position.
3. Loaded Russian twists
Sounds more like a Moscow-based bar snack, but they’re actually great for developing your obliques and overall core strength.
Hold a weight with both arms. This could be a kettlebell or medicine ball, whatever you’re comfortable with.
Twist your torso to the side until your arms are parallel to the floor.
Move back to the starting position in a controlled manner before repeating on the other side.
4. Kettlebell windmills
Working on rotation, this one looks scarier than it actually is. Start with a light weight if you’re (justifiably) worried about smashing yourself in the face with a kettlebell.
Lift the kettlebell overhead and rotate your wrist.
Bend your hip to one side and slowly lean until you can touch the floor with your free hand (you should look and feel like a windmill).
Keep the kettlebell over your head at all times. It can sometimes help for balance to look up and the kettlebell while you rotate.
Slowly return to the starting position and then repeat on the other side.
5. Barbell rollouts
You’ll need a proper lifting bar for these, rather than the fixed weight bars usually found on the gym floor (as they don’t really roll you’re likely to fall on your face).
Note: The amount of weight on the bar doesn’t really matter, just as long as it’s raised to a comfortable height.
- Get down on your hands and knees (steady…)
- Grip the bar with your hands shoulder-width apart.
- Slowly roll the bar forward, stretching your body out.
- Aim to keep a slight curve in your lower back, drawing your belly button up into the spine. This focuses the exercise more on your abs and less on your lats.
- Hold for a breath, then pull yourself back to your starting position.
Only go as far out as you can control. Too far and you could lose control of the movement and potentially hurt your lower back. At no point should your abs give out and your lower back cave in.
You can also get a little abs-wheel and try these at home.
Watch this hot topless straight guy give you a load more tips.
6. Hanging Leg Raises
This is challenging enough with your own bodyweight. Wait until you’ve mastered the technique before adding weights.
- Hang from a high bar with an overhand grip, slightly wider than shoulder-width.
- Raise your legs until they are at a 90-degree angle with your torso.
- Slowly lower your legs to the starting position, using your core to prevent swinging back and forth.
Tip: Exhale while lifting your legs and slowly inhale while you lower your legs to the starting position.
Gay Personal Trainers
If your abs still aren’t popping and you want someone to whip you into shape, you might benefit from working with a
gay personal trainer. They can design a training and nutrition program to suit your individual needs, and be on hand to help coach you towards your goals.
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