4 Hardest Ab Workouts
Many love getting ripped, but few can put themselves through the mental and physical effort to get there. Whether you want that gorgeous six-pack on your torso or are simply opting for a more toned tummy, ab workouts are the way to go.
Working out for getting that dream body of yours might seem fun if you see someone else do it, but it's actually difficult to even grasp the basics, let alone mastering the techniques.
However, gym freaks know it isn't impossible to achieve these goals. Maintaining progress depends upon your steadiness, consistency, and training, as well as the workout you choose to get to your goals. Though all ab exercises are moderately difficult, there are some exceptions that are pretty challenging. As the New York-based Dogpound Gym trainer Christian Castano puts it, getting abs isn't something you can rush through.
Here are the top 4 ab workouts, which seem cool but are hellish on your body.
1. Dragon Flag
The dragon flag, just like many other ab workouts, is more about angling techniques than it is about your weight.
Equipment: If you're going to a gym, they most probably have a bench for you to practice on. However, if you're doing workouts outside the gym, you need to look for a bench that is wide enough for you to fit your body on it and has a firm foam lining to keep you from getting hurt.
How to perform:
- To perform the dragon flag, place your head face-up on the bench. With your hands, grab either side of the bench so they are placed next to your head, while your upper arms are by your ears and cheeks.
- Use your core to roll yourself up at an angle perpendicular to the ground, but avoid directing any force on your hands.
- Steadily start lowering your lower body until it hovers just above the bench.
- Repeat as you like.
2. Human Flag
Think the dragon flag is intimidating? You're in for a surprise with the second one on our list. Behold the human flag! Just like you see a flag grasping a pole by its edges on a windy day, imagine a human version of a flag. It sounds weird, is rare to see, and incredibly tricky to perform.
Equipment: All you need is a pole. However, it must be mounted firmly in the ground so as to avoid any wavering when you lend all your weight on it. Moreover, it should be just the right diameter to fit your palms for a strong grip.
How to perform: The human flag requires stable upper body support and coordination, full-body muscle control, and a high strength-to-mass ratio. Once you find a pole that you feel is sturdy enough for this experiment, here's what to do.
- Use your non-dominant hand to grasp the bottom of the pole in an underhand manner. Use the dominant hand to grip the upper part of the pole. Fix your bottom elbow in its place.
- While squeezing your top arm, press hard with the bottom one, lift your legs up while bending your knees, and coil your core.
- Once you're in the air, extend each leg at a time until your body is parallel to the ground below you.
- Try to maintain the posture for ten seconds!
3. Single-Side Bird Dog
Have you ever tried working out with both your limbs on one side? It may sound like your childhood somersault, but it's just as nerve-wracking as an ab workout can be. In fact, most people who try a single-side bird dog fail to keep a healthy balance or get noticeable results during their first couple of attempts.
This is because the core stabilisers in your body have to work extra hard to keep you from overexertion in this position. But what fun is fitness if it doesn't get a bit risky? Here's how you do the single-side bird dog!
Equipment: None needed.
How to perform:
- Place your body face down against a levelled ground.
- Lift your right leg and right arm off the floor.
- Touch your elbow with your knee, then extend them both in full length. Bring them in contact again to complete one rep.
- Repeat on the other side and do as many sets as you can manage.
4. Toes to Bar
Looking for another impossibly possible ab workout to try out? We can think of only one suggestion: the toe to bar workout.
But before adding this to your list for body goals, a fair warning to all our gym enthusiasts; attempting the toes to bar exercise may put your otherwise enviable skills to shame! Craig Ballantyne, the author of Turbulence Training, says, “Most guys won’t be able to do one rep.”
Equipment: You’ll need a pull-up bar for this one, as well as the assistance of a professional if you’re new to the party.
How to perform:
- Hold a pull-up bar using an overhand grip and move your head away from your upper arms.
- Create tension throughout your upper body and pull down the bar as with as much strength as you can.
- Letting your abs control the midsection of your body, bring your legs upwards while keeping them as straight as possible. Try connecting your toes with your hands.
- Hold the position for as long as you can, then slowly bring down your legs.
- Pause for a few seconds before you go for the second rep.
Abs may be the hottest feature on your body, but what’s even more attractive is how you enhance their look. These four ab workouts are formulated by professionals to summarise what it means to have a fit body: resilience, strength, and willingness to move ahead!