For A Fun Segment For You, We Have 2+2 Rolling Here Too. 2 Exercises For Intense Abs Workout, And 2 Exercises For
Smooth Workout. Dive In To Find Your Go-To Exercises.
There’s no question about it: Working out at home with your own home gym equipment has some serious convenience benefits. There’s no need to account for travel time to and from the gym, you never have to pack a bag, and you can blast your go to workout music headphones. However, if you’re stocking up to build a smart home gym, and finding the right gear can be
daunting.
The recipe for six pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient – rich diet, and consume fewer late – night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. But alas, this process doesn’t happen overnight. Hence, as it’s our 22nd anniversary, we are celebrating it with a 2+2 drill. So, to be a part of the same, remember the first 2 exercises are for
intense abs workout and other 2 exercises are for smooth abs workout. Read ahead to find it out!
STANDING BARBELL ROLLOUT
This move creates a vertical-pull motion that also taxes your lats. Stand with a loaded barbell at your feet. Bend forward at the waist, knees slightly bent and grab the bar with an overhand grip. Roll the bar out, keeping your toes on the ground, until your body is straight in a full – extension position. Now use your core, not your arms to pull the bar back toward your body and
return to the bent-over position. Barbell rollouts are extremely effective in working on core strength and stability. You go from
being unable to do a full rep, to easily doing multiple. The movement effectively engages every muscle group of the core. It improves coordination, lumbar positioning, and mobility. When you use a barbell over an ab wheel, there’s more comfort as the width of your grip can be altered.
FRONT LEVER
Planks too easy? Try them suspended upside down. Grab a pull-up bar with an overhand, shoulder-width grip. From the hanging position, use your shoulders, back and core to pull your body — totally straight — from the perpendicular position up to a position parallel to the floor. If you can reach the position, hold it for as long as you can. To work your way up to this position, start with your knees tucked in: You’re hanging from the bar, arms straight, but with your body tucked in a ball and your back parallel to the floor. By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also can build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts!
KNEELING AB WHEEL
Sit on your knees, or stand up on your feet for increased resistance. Roll out as far as you can, and maintain a straight back throughout the movement. Reverse the movement with control, and return to the starting position. The main benefit of ab rolling is that it targets your rectus abdominis muscle or the “six-pack muscle”. This muscle is responsible for flexing your torso, pulling your ribcage towards your spine. The rectus abdominis is the most visible and well-known muscle of your abs, so when you train it with an ab wheel or a similar piece of ab exercise equipment (like an ab rollout machine) it will give you that six-pack look. There are other muscles involved in doing a workout with an ab wheel beside the rectus abdominis. Of course, the main mover is your rectus abdominis, but you also include the muscles of your upper back and shoulders in the exercise activity. That’s why ab rollouts are often compared to pull-ups they both target your abs, your lats, and even the front part of your shoulders if done correctly.
SIDE PLANK HIP LIFTS
Begin the exercise in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position. Repeat and switch sides. When doing the side plank hip lifts, maintain your body in a straight line, from your ankles all the way to your shoulders, with the elbow underneath your shoulder and your feet stacked. Breathe slowly and keep your core engaged and your abs tight. The side plank with hip lifts activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrinks the waistline. he side plank hip lifts is a modified version of the regular side plank. Begin doing regular side planks and, once you’re ready to progress, you can do an easier version of the side plank hip lifts, by keeping your legs bent, knees on the mat, and feet stacked.
