Dynamic Core Strength and Six Pack Abs
Athletes and visitors to Kbands Training.com often have questions about building strength in the core and using suspension training to develop sick pack definition in the abs. Specifically, users often ask for suspension workouts that can target the obliques, or the muscles that run along the sides between the ribs and the ab area.
In response to these questions, the Kbands trainers use the video below to demonstrate a suspension training ab workout superset that targets all areas of the core, from the obliques, to the six pack, to the lower back and hip flexors. This short but intense suspension training workout is deceptively simple. Using just two easy moves and alternating rest breaks with reps that continue to the point of failure, body weight workouts like this one can generated a targeted burn in key muscle groups. When completed to failure and executed three or four times per week, suspension workouts like this can build strength, definition, and fast results.
This suspension training ab workout won’t require much in terms of equipment, since it relies on the simple interaction between gravity and body mechanics. But users will still need a KB Duo suspension training system and a sturdy overhead bar that can be used to attach the straps. In the video, the squat rack serves this purpose, but a pull-up bar, doorframe, or tree branch can work just as well. Once the straps are in place, they can be adjusted so the loops hang down just a few inches above the floor. At this point, everything is in place and the suspension training ab workout can begin.
Suspension Training Ab Workout: Swinging Tuck
The first move in this set of suspension workouts is called a swinging tuck, and this move can be easier with the help of a partner, since the feet will need to be tucked into the loops of the KB Duo. The user will begin the move lying on the floor face down with his weight centered on his elbows. Once his feet are securely tucked into the loops of the suspension training system, he can lift his body off the floor so his weight is distributed between his elbows and the straps.
At this point, the users back should be straight and parallel to the floor, the legs should be straight, and the feet should be together. The user will then start swinging his body from side to side, keeping his elbows planted but moving his body from left to right. Once the body has developed a degree of controlled momentum, the user can start bending at the knees and tucking at the hips at the furthest point of each swing. At the far left, the body will tuck. When the body swings back to the center, it straightens out. At the far right, it tucks again.
This exercise is very simple, but it requires some coordination and control. A few practice swings may be necessary before new users develop a sense of balance and a feel for the move. Once the swinging tuck is underway, users will be able to feel the tension building in the upper abs and obliques. If the ab muscles are burning, the move is being executed correctly. Users should be careful not to let the hips drop during the set, since this can transfer the tension to the lower back.
This move should be completed for 3 to 5 sets of about 30 seconds each. But if users haven’t reached failure by that point, the number of reps can be increased.
Suspension Training Ab Workout: Pike
The second move in this suspension training superset is called a pike, and after a rest period of at least 30 seconds, users can replace the feet in the loops and launch into this move designed to target the lower abs, hips, and core.
As with the previous move, the body should be face down and parallel with the floor and the weight should be centered between the elbows and the loops of the suspension training system. Keeping the knees straight, the user will bend at the waist and bring the body into an A shape, placing tension on the abs.
Users should focus on the abs during each rep of this move, not the back. The goal will be height in the hips (bring the hips toward the ceiling) and tension in the ab area, but the back should stay relaxed and straight. If the back becomes hyperextended or strained, users should pause and correct their technique before moving forward.
As with the swinging tucks, this move should be completed to failure for about 3 to 5 sets. Failure will be the most important indicator of success with both of these moves, and users should remember that working to failure will be the best way to build real strength, create definition and gain significant results.
Suspension Training Ab Workout: Final Notes
As with all superset workouts, these moves can be intense, and the number of reps and sets necessary for results will vary for advanced users and beginners. The user’s body weight will also play role in the number of reps require to reach the point of failure. Users with smaller body size and a higher strength to body weight ratio may need to complete a higher number of sets and reps to generate strong tension in the abs. Regardless of size, weight or experience, users should combine each set with rest periods of about 30 seconds each and should pay close attention to form and correct technique.
For purchasing information and additional demonstrations that can help users get the most out of the KB Duo suspension training system and Kbands resistance training gear, visit the products tab towards the top of the website. In the meantime, users can feel free to contact the Kbands trainers directly with any questions they may have about fitness, sports performance, or personal workout goals. Kbands training equipment can be adapted to fit every athletic goal and every body type. Simply visit the site, leave a comment, or send a message to learn more.