High Intensity Exercises for the Abdominals

High Intensity Exercises for the Abdominals

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Crunches, leg lifts, side bends and situps fit well into an abdominal workout, but they’re all basic workouts. If you grow burnt out with the basics, turn up the intensity and attempt more difficult exercises. Intense exercises won’t just remain your interest, however they’ll also quickly raise your heart rate and give you a reliable calorie expense. Get clearance from your healthcare carrier prior to starting a brand-new exercise routine.

Dragon Flag

The Dragon Flag is an intense stomach exercise popularized by Bruce Lee and Sylvester Stallone. You require a strong bench to perform this workout. Lie face-up with your hands covered tightly under the edge behind your head and your legs extended out directly. Keeping your shoulders and head pressed down on the bench, lift your body in the air up until your toes point toward the ceiling. Hold for a full second, slowly lower your body and repeat. The secret is to not let your body touch the bench during the reducing part. Remaining your body at a slight angle will intensify the tightening on your abs.


The pike is a difficult workout that involves balance and a stability ball. Begin in a face-down position with your hands shoulder-width apart on the floor and lower shins together on top of the ball. Your arms need to be fully extended at this point and you should’ve a straight line from your shoulders to your heels. Keeping your back, arms and legs directly, roll the ball toward your face and raise your hips in the air as you turn up onto your toes. When your body types an inverted angle, hold for a second. Gradually roll the ball back to the starting position and repeat. For a much more extreme variation, carry out these with one leg on the ball.

Floor Wiper

The Floor Wiper involves a weighted barbell and steady activity of the legs. Before you start, add one weight plate to each side of bench, then lie face-up on the floor. Have a spotter hand you the bar and hold it straight above your chest with your arms fully extended. Keeping your upper body pressed versus the floor, raise your legs and move them toward the right side of the barbell. Gradually lower your legs till they’re right above the floor, then move them toward the left side of the bar. Lower them pull back and remain to alternate back and forth.

Ab Wheel Rollout

An abdominal wheel has a handle that runs with the center of a wheel and it’s utilized to do workouts from a kneeling and standing position. A rollout is done from a kneeling position. Place your hands on the manages of the wheel, lift your butt off your heels and form a straight line from your knees to shoulders. Gradually roll the wheel forward as you extend your arms and lower your torso. Once your arms and upper body are close to parallel with the floor, roll back up in a steady motion and repeat. To increase the challenge, do this exercise from a standing position and keep your legs straight as you lower yourself down.