2 Advanced Whole Body Abdominal Exercises
When you become an advanced body weight trainee, it’s pointless to pump away at endless crunches. Your abs are clearly too strong for crunches. Leave them in the dust and try out these two new abdominal exercises:
Gorilla Chins – You will be bringing your legs towards your head while performing a chinup. This exercise requires good coordination and a tremendous amount of abdominal strength.
1 – Start out grabbing the pullup bar with your palms facing towards you. Bend your feet behind you and start off with a dead hang position. Begin to execute a chinup.
2 – Half-way through the chin up, start to bring your knees towards your head. Finish the movement so that you are performing a full pullup with your knees close to your head/chest. Return to starting position.
Spiderman Pushups – This is a push up variation that puts extra tension on your abdominals.
1 – Assume a push up position. Perform a pushup while simultaneously bringing your right knee towards your right elbow.
2 – You will have to twist slight to the right to execute the movement properly. Return to starting position and repeat on the other side.
Image by Bicycling.com
Here are two workouts where you can effectively use these exercises:
Workout A:
For time:
- Bodyweight Squats, 10 reps
- Uneven Pushups, 4 reps
- Gorilla Chins, 4 reps
- Bodyweight Squats, 20 reps
- Uneven Pushups, 8 reps
- Gorilla Chins, 8 reps
- Bodyweight Squats, 30 reps
- Uneven Pushups, 12 reps
- Gorilla Chins, 12 reps
Move through the workout as fast as possible. Time the workout and try to perform it faster the next time you attempt the workout.
Workout B:
5 rounds of:
- Spiderman Pushups, 10 reps
- Pullups, 5 reps
Move through the workout as fast as possible. Time the workout and try to perform it faster the next time you attempt the workout.
For more intense bodyweight exercises, check out Bodyweight Exercise Revolution:
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Bodyweight Exercise Revolution is based off the Circular Strength Training system. In other words, hit your body from as many angles as possible. This is beyond basic pushups, pullups, and bodyweight squats.
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Recommended Bodyweight Workouts:
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June 7th, 2009 at 10:02 pm
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June 19th, 2009 at 12:12 pm
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August 3rd, 2009 at 9:16 pm
Gorilla Chins, Here is my thumbs up!
Although pulling up your knees so long as to touch your head is impossible, I know you are stressing on the point to show the intensity with which it should be performed.
August 3rd, 2009 at 10:15 pm
The idea is to bring your knees up as high as possible. At some point you will have to lean your head slightly back.
August 24th, 2009 at 10:17 am
Those gorilla chins are awesome. This is core strength training at its finest.
September 12th, 2009 at 6:12 am
Hi,
Just found your blog on Technorati & Digg upcomming news feeds and read a few of your other posts.
ISeems good contents,Keep up the good work. Look forward to reading more from you in the future.
Thanks,
Michael