Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
StrongFirst Rules: Ab Training Mistakes
StrongFirst Rules: Ab Training Mistakes
The Chairman Pavel Tsatsouline shared the five most important things you should know for ab training.
Do Powerlifters Need Direct Abdominal Work?
Do Powerlifters Need Direct Abdominal Work?
Some say torso stabilization comes from bracing during heavy compound movements. Others disagree.
Standing Abs with Straps
Standing Abs with Straps
EliteFTS Team Member and Iron Sport Gym Owner, Steve Pulcinella demonstrates the Standing Ab Exercises
Seven Rules of Highly Effective Core Training
Seven Rules of Highly Effective Core Training
Doing a crunch or a sit up is NOT one of them.
Core Curriculum
Core Curriculum
Strength and conditioning professionals, including seasoned veterans with many years in the trenches, might find themselves hard pressed to provide rationale for core exercises that they’re programming for their athletes.
Long Spud Strap Ab Pulldown
This exercise, like most sporting activities, is done standing which all of the “sport specific” guys will love.
Abdominal Fall Out with Blast Straps
Abdominal Fall Out with Blast Straps
Begin this exercise in the same position as the suspended push-up.
Power to the Plank
Power to the Plank
After hundreds of hours working toward a better stomach, I’ve either prescribed or witnessed every crunch, leg lift, and torso twist variation known to man.
Stability Ball Knee In's
Stability Ball Knee In’s
Plate Knee Tucks
Plate Knee Tucks
This is another great exercise to do with limited equipment or with beginner athletes.
Plank With March
Plank With March
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line
Plank With Band
Plank With Band
The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.
Plank with Alternating Arm
Plank with Alternating Arm
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line.
Plank Hold
Plank Hold
The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.
Partner Leg Lifts
Partner Leg Lifts
This is an old favorite from high school.
L-Sit Ring Pull Ups
L-Sit Ring Pull Ups
Short on time or simply want a more challenging pull movement.
Hanging Leg Raise
Hanging Leg Raise
This exercise is designed to strengthen your abdominals.
Leverage Double Rotations
Leverage Double Rotations
The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.
Crunches
Crunches
I’m not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD’s, your grandmother) that will tell you how to do this exercise.
Abdominal Wheel
Abdominal Wheel
This isn’t an exercise for everyone as it requires great core strength.
Russian Twist with Sledge
Russian Twist with Sledge
Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.
Rainbows
Rainbows
Don’t let the name fool you. This is a very difficult ab exercise.
DB Torso Rotations on a Swiss Ball
DB Torso Rotations on a Swiss Ball
Hips up and posterior chain engaged throughout the movement.
Braced Squats - Version 2
Braced Squats - Version 2
Maintain upright, neutral torso posture throughout the execution of squat.
Side Plank with Kettlebell
Side Plank with Kettlebell
Perform a side plank and hold a kettlebell in your top hand, with your arm extended straight.
Squatting Med Ball Throw
Squatting Med Ball Throw
This is one variation of throwing a medicine ball.
Spread Eagle Sit Ups with Med Ball
Spread Eagle Sit Ups with Med Ball
This one is as old school as you can get.
Windshield Wipers
Windshield Wipers
Torso Strength and Stability Supplemental Means
Keg Zercher Squat
Keg Zercher Squat
Another great strongman exercise using the keg!
Keg Loading (rotational)
Keg Loading (rotational)
Stand next to a higher object (table, barrel, tires, etc).
Short Spud Strap Ab Pulldowns
Short Spud Strap Ab Pulldowns
I tried really hard to like ab pulldowns.
Reverse Cable Side Bends
This movement is performed on your standard lat machine with the use of a single D-handle.
Cable Zercher Squat
Cable Zercher Squat
The Zercher squat has been one of the biggest secrets of powerlifters over the years.
Bent Over Cable Press
I will admit it. This is one movement I discovered just screwing around in the gym.
Blast Strap Side Bends
Blast Strap Side Bends
These are pretty tough.
Zercher Squat with Fat Bar
Zercher Squat with Fat Bar
This is an awesome lift for the lower AND upper body.
Uneven BB Side Bends
This is a variation of the traditional side bend that can really be difficult.
Suitcase Deadlift
Suitcase Deadlift
Place the bar on the floor or on the safety pins of a power rack.
Barbell Rotational Abs- Elbows In
I love this exercise. It’s a great rotational ab exercise that powerlifters and athletes alike should use.
Barbell Abs- Arms Straight
Hold the collar of the barbell with both hands, interlocking your fingers for a good grip.
Leverage Abs - Lying
Lie down on the ground and have someone hand you the bar.
Side Bends w/ Band
Side Bends w/ Band
Hook a band underneath the power rack.
Leg Raises with Mini Band (med ball)
Leg Raises with Mini Band (med ball)
Loop a mini band to a power rack or other stable piece of equipment.
Band Trunk Flexion
Band Trunk Flexion
Band Trunk Flexion
Band Snap Downs
Band Snap Downs
Great for developing power in the upper body and hips.
Abdominal Fall Outs
Abdominal Fall Outs
Begin this exercise in the same position as the suspended push-up.
GHR Ab Crunch
GHR Ab Crunch
This is a great ab exercise. It works really well on a glute ham raise because of the curved pad, but if you can find another piece of equipment to do it on, by all means, get creative!
1100 Pound Abs
1100 Pound Abs
The other day in the gym, the topic of ab training for strength came up. I figured there was nobody better to ask than 1100 pound squatter Matt Wenning.

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