According to many experienced athletes, five of the best ab exercises that you can do to work out the cubes, as an alternative to our favorite and effective crunches.

Twisting by itself is an excellent exercise with a reinforced concrete guarantee for the result. But, there is always a but. In the process of training, we already load the press, when working on the back and legs. Because of this, twisting is no longer as effective. Yes, and doing twisting in a larger amplitude, more intense is not an option. As soon as we take additional weight, the lower back immediately makes itself felt, which has already seen a lot.

Our alternative is to complicate exercise biomechanics. Due to the complication, the press finally begins the work we need, so the cubes are just around the corner. You will appreciate the simplicity and safety of these exercises.

The first exercise – “CLOCK”

Difficulty level 5 out of 5.
The purpose of this exercise is to work the lower abs and obliques.

To perform this exercise, we need a pull-up bar. With wide grips, we take the crossbar and hang on it freely. We take a powerful breath, while straining the press while raising the legs up until the feet touch the crossbar. From the position of touching the legs of the crossbar, slowly lower the legs not exactly down, but to the left. Then we raise our legs again, up until the feet touch the crossbar, and lower our legs, this time, down to the left.

After performing three leg raises to the crossbar using the “clock” technique, lower the legs to the floor. This condition is not necessary, it all depends on your physical form, if the form allows, you can immediately return to the crossbar to repeat the exercise.

Due to the fact that during the exercise, not only the press is involved, but also the biceps of the thighs, it is worth doing exercises to stretch the biceps of the thighs twice a week.

Given the fact that the exercise is difficult, after two weeks of training you will feel, and most importantly, see the result.

The second exercise – “CANDLE”

Difficulty level 5 out of 5.
The purpose of this exercise is to work the rectus abdominis from top to bottom.

To perform this exercise, we need a gymnastic bench. Lie down on the gymnastic bench with your hands around the edges. Raise your legs. On inspiration, with a movement on force, without jerking, we raise our legs up, tear off the pelvis, lower back from the bench. Emphasis on the bench on the shoulder blades, neck and the back of the head remains motionless on the bench.

Due to the fact that the exercise is difficult to perform, we start with one repetition. As the muscles develop, increase the number of repetitions to 5-7. And if you want to completely trash, then instead of a horizontal gymnastic bench, go to an inclined one. It may be extremely difficult on an incline bench, but it is incredibly effective.

The third exercise – “DOUBLE Twists”

Difficulty level 3 out of 5.
The purpose of this exercise is also to work the rectus abdominis from top to bottom.

This exercise came to bodybuilding from martial arts. To perform the exercise, we do not need any equipment at all. So, we lie down on the floor, slightly raising the back of the head. We put our hands behind our heads, straighten our legs forward and raise them 8-10 centimeters above the floor. On inspiration, at the same time, addition at the waist should occur by pulling the knees to the chest and raising the shoulder blades up. We return to the starting position on the exhale, while lowering the shoulder blades and legs.

The trick of this exercise is that the press is in a state of tension all the time, since the back of the head and legs do not fall to the floor. In addition, the range of movements of body parts in relation to each other adds to the total effect on the output. Just no indulgences to your loved one, do not put your legs or the back of your head on the floor in the process, otherwise there will be no result. The number of repetitions of the exercise “double crunches” should be equal to the number of repetitions that you usually do when doing regular crunches in sets.

The fourth exercise – “Kick”

Difficulty level 4 out of 5.
The purpose of this exercise is to work the lower abs and obliques.

This exercise also came to us from martial arts and has taken root well in bodybuilding. To perform the exercise, we will use a boxing bag. We take a boxing stance, slightly bend our legs at the knees.

If we are going to kick with the right foot, then we transfer the weight of the body to the left foot, putting the right foot a little to the side and back. We hit the bag with the right foot, namely with the rise of the foot, at waist level. Follow the technique of the exercise, hit it with the rise of the foot, and not with the toe. In order for the blow to be strong and the movement to be fast, we make a turn on the supporting left leg, at the same time there is a rotation in the body in the direction of the blow.

On contact feet with a bag, push the body forward and feel the tension in the oblique muscles of the press. Return to original position. The next blow must be higher than the previous one.

Fifth exercise – “LIFTS OF THE PELVIS ON THE BALL”
Difficulty level 4 out of 5.
The purpose of this exercise is to work the rectus abdominis from top to bottom.

For this exercise, we need a gymnastic ball. With elbows and forearms, we focus on the ball, taking a horizontal position of the body. Feet rests with socks on the floor, heels need to be torn off the floor. From this position, we fold at the waist, slowly rolling the ball towards us while simultaneously lifting the pelvis up. Without time to rest, we return to the starting position.

Such an exercise for the press is not at all as easy as it might seem at first glance. So who wants a press like a washboard, go for the ball, 20-25 reps.