My 4 Favourite Gym Ab Exercises

What does "ab" mean these days.  Well to me the abs are a group of muscles that are used to create stability, strength, power and posture in the body. This includes the proper sequencing and firing of several muscles within the abdominal cavity and surrounding area: Rectus Abdominus, External Oblique, Internal Oblique, Transverse Abdominus, Pelvic Floor Muscle, Diaphragm, Multifidi and Latissimus Dorsi. 

There are countless ways to train these muscles, from isolated movements to compound/dynamic movements.  Until you understand and are able to properly recruit the muscles independently, it is best to stick to isolated movements. See a health care professional (CHEK Practitioner, physiotherapist, personal training, strength trainer etc...) if you are unsure, it will be worth the small investment. 

I prefer compound movements because you get way more work done in a shorter period of time and they have more carry over to sport and daily activities. 

The List below are my 4 favourite:

1. Landmine Oblique Power Rotations
2. Reverse Cable Woodchop w. Lateral Weight Shift
3. Forward Ball Roll
4. Kneeling Straight Arm Lat Pull Down

If you want a great work out for the abdominal wall try 3-4 sets, 8-12 reps with 60sec rest of the above exercises. Can do in a circuit if you are feeling up for it. Be sure to do the exercises in the order above as they are in order of nervous system requirements.

Give them a try and see how you feel. 

Landmine Oblique Power Rotations

Reverse Cable Woodchop w. Lateral Weight Shift

Forward Ball Roll

Kneeling Straight Arm Lat Pull Down