3 Fundamental Abdominal exercises for athletic purpose.
Three Exercises for a Strong Abdominal:
Athletes require a strong abdominal region to protect their backs, and to prevent strength imbalances, a chain is as strong as its weakest link, if you only have a strong upper body without a strong abdominal region you will not be operating at your full potential.
Here are 3 fundamental exercises that should be an essential part of your training:
1. Hanging Leg Raise
Hang on to a pull up bar and raise your legs straight to parallel without using momentum. This is not a hip flexor exercise. The hanging leg raise is a complete ab workout by itself. If you struggle to lift your legs up, do knee raises instead to develop your strength. Eventually the aim is to be able to do hanging leg raise with your shin touching the bar.
Suggested training: Do sets of 1-5 reps, focus on controlling the movement with better form instead of swinging for reps.
2. Suitcase Deadlift
A suitcase deadlift is a deadlift done with the weight purely held on one side, this can be done with a dumbbell or for a more challenging variation that also uses your grip/forearm, do the barbell version. The obliques are a largely neglected training area which affects the total stabilization of your body. Do not make the mistake of neglecting this area as it can lead to future back injuries.
Suggested training: Do sets of 8-10 reps, once you can perform sets of 10 with ease you should be increasing the training weight.
3. Resistance Band/Cable Kneeling Crunch
These really hit your abs hard if you do them without momentum, do these slowly and controlled. The benefit of using a cable machine for these are you can decide what weight is optimal for you, do not pick a weight that requires you to forcefully pull yourself forward, you want to contract properly when you do this exercise
Suggested training: Do sets of 15-20, do not increase the weight until you can do a set of 20 reps strict.
As you can see, different angles and rep ranges are used here, it’s always important to work the abs in multi directions and variations to maintain continuous improvement.