How to train your abdominals without performing abdominal-specific exercises?
- Stand holding the middle of a barbell (or two dumbbells in each hand) in front of your body. Perform a standard deadlift while holding the weight level. Bend forward at the hips, keep knees straight (but avoid locking-out your knees), keep back flat, draw-in abdominals toward your spine, and avoid elevating your shoulders. As you slowly raise up, put weight in your heels and squeeze your gluteal muscles.
2. Rainbow Squat
- Hold the sides of a dumbbell, medicine ball, or horn of an upside-down kettlebell with both hands. Start with the weight overhead. As you squat down move the weight to the right, lowering it as far as is comfortable just outside your right leg. Stand back up and return the weight overhead and repeat to the left side.
3. Single Arm Dumbbell Row from Lunge Stance
- Stand holding one dumbbell with the opposite foot forward and lean over the front foot so that very little weight is on the back foot. Keep your torso in the same alignment as if you are doing the dumbbell row on a bench and draw-in your abdominals toward your spine. Keeping your body up with your own muscles will make your abdominals and gluteal muscles of the front leg work very hard.
4. Single Arm Dumbbell Press on Stability Ball
- Lay down supine (chest facing up) on a stability ball with your neck and shoulders supported on the ball, knees bent at 90 degree angle and aligned above ankles, and feet flat on the floor. Hold a dumbbell in one hand and perform a single arm dumbbell chest press moving the arm in the same technique with a two-arm press. Keep hips lifted, and maintain squeeze in your abdominal and gluteal muscles.
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