Most people think that abdominal exercise routines means crunches, situps, leg lifts, etc… Today, instead of the typical ab workouts, I’d like to give you some better options for metabolism-boosting high intensity workouts that not only work your entire body but also work your belly.
I will show you one of my favorite belly workouts which does not include any direct abdominal practices at all. It’s in a tri-set format (like a super-set but alternating between 3 exercises).
Here is how to do:
1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor
It is highly recommended to do the workouts with the following rep scheme, three to four sets of eight reps for each exercise, or more sets for less reps, such as five sets of five reps of each exercise. Mountain climbers can be done for a time interval (such as thirty seconds) instead of “reps”.
Detail about Renegade dumbbell rows. You can do it by starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Believe me… You will feel it in the abdominals!
How to do Front squats. This can be done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This may take a little practice at first, so you’ll want to look for a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abdominals due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg practice, you will feel this one in the belly big time!
Mountain climbers on Floor Guide. It is done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands eight to ten inches forward and backward besides the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.
When each exercise has been done, take a rest for about thirty seconds before beginning the next exercise. Rest about one to two minutes after completing each “tri-set” before repeating.
This will give you one of the best belly workouts you’ve ever had without even doing any direct ab exercises. You will see what I mean after you do it!