Team Powertec athlete Rob Riches demonstrates the best ab exercises using the Powertec Workbench Multisystem.
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’m Rob Riches part of Team Powertec and on today’s show I’ll be using the Powertec Lever System, to show you four key exercises, to develop lower, upper, and side obliques.
First exercise is a Decline Leg Lift to work the lower abs. One of the hardest things about training abs is to really get the lower portion to match the upper. A lot of time when we do crunches, we’re engaging these upper 2 or even 4 parts of the the 6-pack if you like but rarely do we activate and engage the lower portion. What most people don’t realize is it’s the same set of muscles – this rectus abdominis, down the middle of our core. So, what we need to do is to focus on the hips coming forwards, basically, the same as that upper crunch but reversing it. So with this, I’m using the Incline Bench, holding on to the lever arm and performing some Incline Leg Lifts really engage the lower abs.
Now, it’s not one of the easier exercises that you can perform but with a little bit of practice you can really start to develop the lower part of the abdominal. Just be sure you engage that breathing, really squeezing the abs, and you’re lifting the hips up to the end of the motion. Basically, the hips and the buttocks come off the bench as you contract the lower abs. Keep things moving, now let’s go onto the upper abs with this ab crunch.
With this ab crunch, I’ll be adding some resistance on with some plates behind me, to really overload the abs and keep this range of motion quite limited but again shoulders coming forward and bringing the breathing in as part of the movement.
The key to effectively training abs is to coincide your breathing with each movement on that rep. As you saw, I’m really breathing out all the air from my lungs which will contract the abs. By keeping my feet under this leg pad here, and putting that weight forward with my abs and not with my arms. As most of the time, we’re racking back and forth using the momentum to get the movement done rather than actively engaging that muscle. So this one is a great exercise for the upper portion of the abs.
Now, let’s move on and start working on our side obliques and the intercostals – those finger-like muscles that sit just under the chest. This is actually one of my favorite exercises to really bring in those striations down the side that really frame the abs. This is a High Cable Side Crunch and what I’ve done is double up the chain and put a handle attachment unto the end of it to allow my arm bent at a right angle and then all I’m doing is laterally flexing, engaging those side abs and putting slightly back with my elbow like this.
What else in there was a little bit of touch training using my hand here, my free hand on the abs to really feel which is the best movement that I can feel those abs moving the most. This can be performed with both the upper and lower abdominals just using your hand to really feel where those best movement is, the positioning of the legs or the shoulders where you feel the abs engaged the most. So with the obliques, 15- 20 repetitions as with decline and upper abs so you get maximum benefits from using the weight and the incline and decline movement.
Let’s do one more and for this, I’m going to use this leg lock and take is over to this end, performing some good old classic abdominal crunches but with a difference. Switch the bench up, drop this stand, and then bring the lower bench up like this.
Another great exercise to finish off our ab circuit here is to do some Decline Ab Crunches and towards the end throwing some Rotational Crunches to really engage both the upper, lower, and the side obliques. High repetitions, keep it quick and fast, so minimal rest between circuits and that’s how you train abs.
Join me next time and I’ll be using more of the Powertec workstations to show you to switch up your style and your workouts and improve your body. ‘Til then, take care.