Kung Fu Kendra / Fitness
Abs for
Men
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We All Want Strong, Ripped Abs
"You already have a six pack — you just can't see it yet."
Some men need to work their body to the extreme before they show abs, while other men seem to get theirs ripped without a single sit up. Regardless of the way your body behaves on the fitness spectrum, consistent training and using the Complete Abs Workout Program will help you reach your goals and get those shredded abs.
Strong abdominal muscles improve posture, confidence, and prevent pain. The following exercises are Kung Fu based ab drills I teach to help build lifelong core strength.
Exercise Breakdown
- Sit on your hands and prop up on your elbows.
- Hold legs straight out.
- Pump legs in and out.
- Sit on your hands and prop up on your elbows.
- Hold legs straight out.
- Lift legs up and down.
- Sit on your hands and prop up on your elbows.
- Hold legs straight out.
- Rotate legs in circles, both directions.
- Sit on your hands and prop up on your elbows.
- Hold legs straight in the air.
- Cross legs over each other.
- Sit on your hands and prop up on your elbows.
- Hold one leg in and one leg out.
- Alternate legs kicking out.
- Place feet straight up.
- Alternate touching your toes.
- Keep shoulders off the ground.
- Place feet straight up.
- Touch your toes while crunching.
- Keep shoulders off the ground.
- Place feet as close to the glutes as possible.
- Place hands between your legs.
- Reach and crunch.
Performance
Abs and Sports
Whether you're practicing martial arts, playing tennis, baseball, football or racing a car — having good core strength helps you transfer more power to your limbs. This helps you throw the ball farther, punch harder, drive further, skate faster and run longer.
In order to produce this force, you need a strong spine and core that is neutral and stabilized. Exercises that cause you to stabilize teach your body how to react in sports performance or life situations where you need it — running, jumping, and any other situation that requires a quick reaction. Dynamic crunches or sit-ups (done without equipment) can aid in performance results: having strong upper, mid and lower level abs plays a huge part in how you will perform athletically.
Daily Life
Abs for Posture
A strong core can improve your posture. The way you stand and sit will impact how you feel on a daily basis. Ideal posture places the least amount of compression on the back as possible, resulting in minimum wear and tear on the spine. Bad posture occurs when your pelvis tilts forward, causing an exaggerated spinal curve.
Strengthening the core will correct bad posture by distributing weight evenly throughout the body. Doing core exercises that build the abdominal wall, open up the hip flexors, and strengthen the lower back puts a person in better posture so they feel better and life is just easier for them.
"Maintaining neutral hips — pull the belly button up towards the ribs to achieve tall posture."
A strong core helps prevent lower-back pain, greatly improves mobility and strength in the hip joints, thigh muscles and glutes. Core strength improves people's awareness of performing every day movements such as lifting a simple box, bending over gardening, or just sitting at a desk — maintaining a straight spine becomes a subconscious reflex over time. A strong core will also improve your posture which will make you taller and feel more confident.
The Anatomy of Your Abs
If you want to get strong ripped abs, it's important to have a foundation of knowledge as to which part of your abs you're working.
To specifically target your upper abs, focus on exercises that involve pulling your chest towards your pelvis. They'll hit your whole core, but they'll develop upper abs too.
Part of the rectus abdominis — your 'six-pack' muscles — the middle abs are crucial for flexing your spine and bringing your pelvis and ribcage closer. Get these right and you'll be building a stronger core from the get-go.
Your lower abs are vital for maintaining strength across your whole core. For people losing weight, their lower abs are often the last to emerge.