Traditional ab moves don’t always cover all the angles. These 8 from expert contributor Tim McComsey should do the trick.
1. Decline Smith Machine Sit-up
Set up a decline bench at 45 degrees under a Smith press machine. The bar should be within reach when sitting on the bench. Grab the bar in an overhand grip position with arms straight up to the ceiling. Perform a situp while keeping the arms straight throughout the move. Exhale as you sit up and push the bar toward the ceiling
Rep goal: 12
2. Hanging Lateral Crunch
Hang from a bar with an overhand or neutral grip. Swing your legs up over the bar so they are vertical and your feet are toward the ceiling. Contract your abs to hold the position, and let your legs fall to the right until they are perpendicular to the ground. Exhale to bring your legs back up to the 12 o’clock starting position. Then do the same thing to the opposite side.
Rep goal: 12 per side
3. Hanging Windshield Wipers
Hang from a bar with an overhand grip with your feet above the ground. From a dead-hang, flex your lats as you hold your body in a straight line toward the ground. Squeeze your belly button toward your spine and take your feet directly to one side as far as you can, slowly, while squeezing the oblique muscles. Return to the start position slowly and repeat on the other side.
Rep goal: 10 per side
4. Ballistic Cable Twist
Set a U-handle on a dual cable column at shoulder-height. Position feet shoulder-width apart with your body positioned 45-degrees from the column. Alternate the arm in a slight upper-cut punch, keeping the elbows tight to the body.
Rep goal: 12 per side
5. Alternating Pull-Ins with a Mini Band
Wrap a mini band around both toes. Get into a pushup position and draw your navel in toward the spine. Bring one knee up toward the chest—with a flat back—and return back to the ground. Alternate both feet.
Rep goal: 15 per leg
6. Single-arm Cable Row with Abdominal Twist
Attach a single bar handle to a cable seated row. Sit up with your back straight and feet on ground. Exhale and pull the handle right by your side as you twist the torso the same direction. Squeeze your lat and oblique muscles simultaneously. Inhale and slowly take the handle back toward the column while untwisting the torso to the start position.
Rep goal: 20 per side
7. Ab Wheel Roll-Out with Banded Resistance
Wrap a band around an AB wheel and attach the other end to a sturdy object or training partner. Kneel on the ground with both hands on the roller. Contract the abs and roll forward until the back is no longer flat. Exhale and bring the roller back to the start position.
Rep goal: 12
8. Cable Column Plank Reach
Set up single-handle attachments on a dual cable column. Position yourself into a pushup position, facing the column approximately 3 feet away. With hands around the attachment, contract the stomach and perform a plank. Take your right hand up toward the cable column, in line with your body. Hold for 1 second and lower your hand to the start position.
Rep goal: 10 per side
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