Then once all reps are complete, you will switch hands with the dumbbell and crunch right to left. If standing you will simply hold a dumbbell in ONE hand and crunch from left to right.
One of the main functions of your abs is to also bend your spine to each side and we can train that function by performing standing or lying side crunches. The fifth and final exercise is the standing oblique crunch. You can also perform this movement while hanging from a bar and while this variation is much more difficult, I know if you all keep training HARD you’ll be able to do it in no time! Your upper body will be fixed to the ground while your legs will move from side-to-side just like a windshield wiper. But this time you’re going to do the opposite. Now if you remember from the second exercise, the woodchopper involved twisting your upper body while your hips stayed square.
But for those of you who want to make it even more intense, you can also overload on this exercise by holding a dumbbell in-between your feet or attaching some ankle weights! You can perform this movement with your knees bent or straight and you can do it hanging from a pull-up bar or by using a dip station. If the cable is too high it will throw off the entire movement.Īlso keep in mind that you can switch things up by lowering the cable for a low-to-high chop or you can raise the cable for a high-to-low chop.Įxercise #1 involved flexing your spine with your legs stiff, so now it’s time to raise your legs with your upper body remaining fixed in place and the best exercise to do that is the leg lift. But make sure the cable is at core height or slightly below. Next up is the woodchopper and this is a classic core exercise that requires torso rotation while your lower body remains fixed in place. This is because it helps you go through a much larger range of motion AND it is a lot easier to overload with because all you need to do is add more weight to the weight stack. This movement falls under the first category of torso flexion and there are a few alternatives you can try if you don’t have access to a cable machine, like a weighted crunch or a weighted sit-up, but the ab pulldown in particular is the BEST in its league. So let’s go over the exercises for the workouts starting with AB Pulldowns! But you don’t have to perform these 5 exercises all in ONE workout, which is why I will be providing you with TWO. To PROPERLY train your abs for growth you need to break up their basic functions into 5 categories and then perform one exercise for each function.
WOODCHOPPER ABS EXERCISE SERIES
But the reason this video title is ONLY TWO “WORKOUTS” and not ONLY TWO “Exercises” like the other videos in this series is because only two exercises isn’t going to be enough. However, we haven’t had a chance to cover ABS yet and after today you’ll no longer feel like you’re wasting your time training them in the gym. So if you’ve missed any of the previous videos and want to try those workouts, click the link HERE to view the entire playlist. Welcome BACK to the ONLY TWO series! Now if this is your first time seeing this series, we’ve basically covered every muscle group in the body showcasing the ONLY TWO exercises you need to build muscle for each muscle group.
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