Team Powertec athlete Rob Riches shows us a sporty ab workout using the Powertec Functional Trainer.
About Rob Riches
Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).
Hi guys, I am Rob Riches, part of Team Powertec and on today’s show, I’ll be showing 3 key exercises to work and define your abdominals. I’ll be using 2 Powertec workstations, starting off with the basic trainer and later on moving on to the functional trainer and the first exercise a Hanging Knee Raises to really target the lower abdominals. Except on this one, I’ll be using a lightweight medicine ball to add a little bit of resistance into the movement and to really get those lower hard to reach muscles engaged.
The next exercise, High Cable Crunches, is a great way to be able to add resistance through the cables onto the upper region of the abdominals as supposed to simply holding a weighted plate or a dumbbell when laying flat doing those old star crunches. So here’s how you do it, on a mat about 2 feet away from the base of the cable machine, we going to keep our abs bent at a right angle and keep the upper arms fixed in line with our ears and simply crunch the abs closing that gap between the shoulders and hips.
Now, just make sure that this one you coincide your breathing with each rep, so fully breathe out, as you close down it really crunch those abs forcing that contraction even deeper inside the muscles and breathe in thru the nose as you open up the rib cage again and straightening up the upper torso.
Moving on to the third and final exercise for the abs and this one is a new exercise I recently start doing to really work the lower this section here and hit those internal and external obliques.
So let’s get started, I’m going to lower the cable pulley down on the 4th hole from the top and attach the long bar to one side only. Now, this one’s basically a one-sided kayak row, so imagine you are in kayak and you are doing that rowing action, really feel the oblique’s work there, as well as the top of the shoulders and parts of the chest. So, it’s an up swimming motion, downwards like so.
Now, of course I rotate from doing my left but on the right side and get same motion going as well as playing around with the different heights slightly high, mid and even that lower section to really hit my lower oblique’s on that one. Just make sure that you keep the feet planted and hips set so the upper torso is moving around.
That’s all the time that we have for today training abs. Join me next time on more tips, tricks and techniques, utilizing all of the Powertec work station and for more videos on work out tips you can always go to powertecfitness.com.
I’m Rob Riches, and I’ll see you here real soon. Show the Strength.