Get Male Ripped Abs Like Iron
Looking for a new way to get ripped male abs? Bored by your usual workout?
It’s a well-known fact that even the best athletes hit a plateau once their exercise regime has become…well, routine. Once you’ve been performing the same exercises regularly for about eight weeks your muscles become familiar with their movements. Exercises for male abs, for example, become less effective because your abdominal muscles no longer respond to them in the same way.
Maybe it is time to take a look beyond the traditional exercises and equipment for male abs. If yoga and pilates—both proven to develop core strength and stability as well as lean, smooth abs—aren’t for you, why not try working out with kettlebells? You’ll be surprised at how quickly you can build stamina and develop the rounded, well-developed male abs you’ve been working towards.
First used in Eurasia during the 18th century, kettlebells have been a secret training tool in the arsenal of Russian strongmen as well as the USSR’s Cold War-era Olympic athletes for centuries. Adopted in recent years by the US military, among others, kettlebells are a powerful way to burn fat and build strength—both of which are essential if you want to get great male abs.
Resembling a bowling ball with a handle, kettlebells are a type of free weight made of heavy cast iron. They can weigh anywhere from nine pounds to a whopping 110 pounds! Depending on their fitness level, experts usually advise men to start with kettlebells that weigh between 20 and 35 pounds. As they progress, they can increase the weight according to their best judgment.
What makes kettlebell routines such an effective workout for male abs? Instead of isolating single muscles—as you would do in weightlifting—kettlebell exercises help you engage several different muscle groups at the same time through a series of classic movements known as the swing, clean and press.
The swing, for example, is a full-body workout in itself. It requires you to contract your abdominals and use the power and force in your core to propel the kettlebell from point A to point B. In doing this you work all three abdominal muscle groups: the transversus abdominus, rectus abdominus and the internal and external obliques. At the same time, you exercise the hamstrings and glutes and get a dynamic cardio workout.
Swing:
1. Assume the squat position, with your knees and ankles in alignment. Make sure your head is up and your back is straight.
2. With your arms outstretched, hold the kettlebell between your legs.
3. Keep your weight on your heels until you reach the top of the movement.
4. Keeping your arms straight and loose, raise the kettlebell to shoulder height and rise to a standing position. The power should come from your legs, not your arms. Your shoulders should remain down.
5. Return to the starting position.
6. In the beginning, attempt three to five sets of 15 swings.
7. A few considerations: contract your abs; squeeze your glutes during the thrust.
It takes dedication to learn how to perform the foundation movements properly, with balance and precision. It is highly recommended that you learn the movements from a certified coach or video in order to get the most out of the exercises and reduce the risk of injury on the road to ripped male abs.
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