We usually use fitness exercises such as abdominal crunches to train our abdominal muscles, but it takes a long time for such exercises to be effective. Many people want to build abdominal muscles quickly. At this time, they can use high-intensity abdominal muscle training methods. So what do you think are the methods of high-intensity abdominal muscle training? Let’s go take a look below!
Weight-bearing bent knee leg raise + rope crunch
We will do 4 groups, each group is 12- 15 times. When doing weighted knee raises, I not only lift the legs, but also the hips together, because this way you can stimulate the abdominal muscles to a greater extent. Kneeling cable crunches are probably my favorite ab workout because not only do you add weight through the cables, but they also stretch your abs as you go up.
Rope knee bends and leg raises + decline weighted sit-ups
Do a total of 4 groups, each group about 12 times. On the decline weighted sit-ups we're going to do drop sets. Note: Do the weight-bearing exercise to failure, then lower the barbell and then do it to failure. Cable bent knee leg raises are a good exercise to load the abdominal muscles because you can adjust the load at any time. The requirement is that you must reach failure after 12 reps. When doing incline weighted sit-ups, you have to choose a weight that you can hold for 12 times, drop the barbell after 12 times, and then complete as many as possible until failure.
Standing dumbbell twists + side planks
Do one set of standing dumbbell twists for 30 times, that is, 15 times on each side. Then immediately perform a side plank for 30 seconds on one side. Note: There are 3 groups in total. The focus of weighted rotation is not the quantity but the quality of the movements, especially when completing the movements without shaking from side to side. You must first fully control your core, slowly and rhythmically turn your body left and right, always keeping your core muscles tight and your legs still. The only thing you're moving is your upper body.
The only requirement for side planks is to keep the body as stable as possible. It is best to completely focus on the core during these 30 seconds. Also make sure your hips don't drop. If you can't hold on for 30 seconds, you may take a few breaks in between.