Quick Ab Workout for Complete Development by Ryan Terry
Ryan Terry here. IFBB pro and USN athlete. Today I'm going to show you a quick ab workout which I like to do. It targets every part of the core.
Hanging Leg Raise. The reason I like to do this first is that it takes all of the strength out of the core. Hanging leg raises will also hit your V-taper and your obliques, keeping everything tight.
I normally go for three sets to failure. If you find it too easy you can add weights to your ankles to make the resistance a lot harder.
Weighted Cable Crunch. For this exercise, I like to use a rope on the cable. We're putting the abs under load now, challenging them with resistance. Four sets of around 10 to 12 reps.
I still have a lot of energy left at this point, and I want to put it into a move that allows me to lift some heavy weight. Each set I increase the weight. Nice and basic, nice and simple, putting the abs under load.
Cable Wood Chop. Here, we are aiming to isolate the obliques. Perform three sets of about 15 reps. Remember to target both sides. Perform one set for your left obliques, then another for your right. Repeat for a total of three sets per side.
The reason we go for higher reps is that this is a small muscle group. If I go to heavy I'm going to bring in different muscle groups. I don't want to do that. I want to isolate the obliques.
Plank. This is your last and final exercise. We will focus on the transverse abdominis. In layman's terms, we are working on the real core now. Perform four sets of one minute each.
That's it guys. Four exercises I like to perform for abs. As you can see, I've isolated each part of the midsection.
Planks keep your midsection tight.
I hope you enjoy this workout. Give it a try and let me know what you think in the comments section below.
|Ryan Terry, IFBB Pro|
|Hanging Leg Raise||3||Failure|
|Weighted Cable Crunch||4||10-12|
|Cable Wood Chop||3||15|