A high percentage of failure rates for keeping true to New Year resolutions, in my opinion, is due to boredom at the gym, or with whatever exercise you choose. Unless you are mixing it up or part of the small percentage of human beings who love working out, you will get bored. Common knowledge of AB work is limited to crunches for many men. Here is a run down of some advanced AB workouts and exercises to add to your workouts to keep things fresh.
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#1 Medicine Ball Walk Outs
Put a medicine ball at your feet. Push your hips back without rounding your lower back. Place your hands on the med ball and slowly start walking your hands on top of the med ball driving it away from you. Walk your hands as far as you can without letting your hips sink, and then walk your hands backwards as you roll the ball back towards your feet.
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#2 Treadmill Pike Ups
Turn off the treadmill and set your body in pushup position. Drive your hips upwards by pulling your feet toward your hands against the tension of the treadmill belt. Try to keep your torso and legs straight and only hinge upward at your hips. Then, return to the starting position by pushing your feet away from your hands.
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#3 L-Sit Pull-Ups
Grab a pullup bar with a double overhand grip. Without allowing your torso to move, hinge at your hips and lift your legs together until they are at 90 degrees. Then, perform conventional pullups while keeping your legs locked in this position.
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#4 Back Extension Alternating Rows
Setup yourself face down in a back extension machine and make sure you feel tension in your upper back, hips, glutes and hamstrings. Grab a pair of light dumbbells and extend your back until your entire body forms a straight line. Then, perform a typical rowing movement–alternating arms–without allowing your torso to dip downward or your torso to twist.
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#5 Back Extension Rows
Setup yourself face down in a back extension machine and make sure you feel tension in your upper back, hips, glutes and hamstrings. Grab a pair of light dumbbells and extend your back until your entire body forms a straight line. Then, perform a typical rowing movement with both dumbbells without allowing your torso to dip downward
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#6 Goblet Squats (dumbbells or kettlebells)
Hold a dumbbell vertically with both hands and keep it close to your chest. Squeeze your abs and then push your hips back, bend your knees, and lower your body as far as you can. Pause, then stand back up.
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#7 One Arm Military Press
Stand holding a dumbbell in one hand with your feet about shoulder-width apart and your knees slightly bent. Press the dumbbell overhead until your arm is nearly straight, and then lower back down. Perform all reps and then switch arms.
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#8 One Arm Dumbbell Bench
Grab a dumbbell and lie on your back on a bench. Hold the dumbbell at the side of your chest and then press it up. Pause, then lower the weight back to the start. Do all reps and then repeat on your other arm.
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#9 Ab Roller
Kneel on the floor and grab an ab wheel with both hands (or you can place your hands on Valslides or towels). Slowly push the wheel forward and extend your body as far as you can without allowing your hips to drop. Then, use your abs to pull your body back to the start.
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#10 TRX Fallouts
Grab the TRX handles and face away from the anchor point. Squeeze your abs and hold the handles at your waist with your arms straight. Lean forward and raise your arms until they are in line with your torso. Keep tight while you pull your arms back to the start.
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