The Best Ab Exercises for Athletes
Build better abs with a combination of exercises
Athletes need a strong core foundation for powerful movements and specific ab exercises are only a small piece of the program. In fact, the best ab exercises for athletes target the entire core, of which the abdominal muscles are a small proportion. The ‘core’ refers to the musculature that runs from the head to the pelvis and wraps from the front to the back of the body. Another simple way to understand what is included in the core is that it consists of every muscle that makes up the torso. And even more simplified: the core is all the muscles except those of the extremities.
The purpose of a strong and stable core is to provide a solid base from which to initiate powerful movements. In fact, all physical movements begin from the core. An athlete can’t run fast, throw a ball or swing a club if the arms and legs don’t have a solid base of support to initiate the movement. So the core is the essential ingredient for all other major athletic movement.
Tips for Building an Effective Ab and Core Workout
Perform several (3-5) ab exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.
Here are some of the most effective exercises for strengthening and firming the abdominal muscles as well as building core stability.If you are looking for a great ab workout, combine the following exercises to create a balanced core workout routine.
The Best Ab Exercises for Athletes
- Dragon Flag Advanced Core Exercise. Credited to martial arts master, Bruce Lee. the Dragon Flag, is arguably one of the more advanced bodyweight exercises you can do.
- Bicycle Crunch Exercise. This ab exercise generally ranks at the top of the list of best ab exercises if done properly.
- Captain’s Chair Exercise. Another great core exercise, but you’ll need equipment (or creativity) for this one. Most gyms have a hanging leg machine.
- Ab Crunch on an Exercise Ball. You probably have an exercise ball at home or in the garage that is gathering dust. This basic exercise can help put it to good use.
- Single Leg Bridge Exercise. The best unknown core exercise.
- Vertical Leg Crunch. This can be a challenge for the lower back if done improperly. Make sure you do it right by having a trainer check your form.
- Long Arm Crunch. Another version of a favorite exercise that almost anyone can start doing.
- Reverse Crunch. Kick up the feet with the torso holding steady.
- Plank (Hover) Exercise . A basic core exercise originally seen in yoga classes.
- Traditional (Basic) Abdominal Crunch
- Crossover Crunch. Good for the obliques!
- Seated Oblique Twists with Medicine Ball. Tough, but effective.
- Oblique Crunch. You know this one.
- Plank on a Balance Ball. Take the basic plank to a new level.
- Alternating Supermans. Don’t forget to work the posterior chain.
- V-Sit Exercise. Double ouch!
- Oblique Twist with Medicine Ball
You can also follow this: Quick Core Workout
By combining some of the best core exercises performed one after another, you will get an effective core workout that is also great as a part of your warm ups and cool downs.
Keep in mind that ab exercise alone isn’t enough for an athlete. Combining these core exercises with sport-specific training will help you develop the endurance, skill and coordination to excel at your sport while reducing fatigue and injury.
Finally, it’s important to remember that building and keeping great abs and a strong core takes more than these exercises alone. It also takes proper nutrition and a well-rounded fitness routine that combines strength, balance, endurance and power exercises. The best workouts are those that provide a well-rounded training routine, a high-quality diet, and plenty of rest and recovery.