Upper Body Ab Exercises

By Craig Ballantyne
[Fitness]

Superset #2:  Dumbbell Exercises

As previously noted, each superset pairing should be done in five minute intervals.  Once finished with the first superset, move onto the next upper body combination of one-arm standing dumbbell shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the dumbbell at shoulder height with your palm facing outward.  Next, brace your abs and place your opposite hand on your side to ensure your obliques are working while pressing up with the dumbbell.  Do eight repetitions for one side and then switch to the other side.

Immediately after completing your repetitions for the shoulder press, move to dumbbell rows.  This time you will choose a weight you can normally lift 10 times, but now try to get 12 repetitions.  However, be sure to use good form.

By keeping your body and back in a straight position, you will end up working your abdominals very hard, especially as you get closer to your limit and your obliques work against rotation.  If you find that you need to take a 5 to 10 second rest after ten repetitions in order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and forth between these two exercises.

Superset #3:  Arm Exercises

To finish off the 15-minute workout, you'll do two arm exercises that simultaneously work your abdominals.  The first exercise is the lying dumbbell tricep extension.  Now, in order to get a good ab workout from this exercise, when you're in the bottom position, drop a little more and stretch your abs.  Then, bring the dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really work your abdominals to give you that six pack abs look, much like the stability ball rollout when you stretch out at the end of that exercise.

The final exercise is the one-armed standing dumbbell curl.  For this exercise you want to begin in a braced position.  Since you will be using a heavy weight, your abs will have to work very hard throughout this exercise.  To get in proper position, if your right arm is working, then your left leg will be in front and vice versa.  You can do this exercise for six to eight repetitions per side.

15 Minutes And Done

That's the 15-minute upper body workout that will work your abs just as hard if not harder than any ab crunches workout you could possibly do.  So skip the boring exercises and get more results in less time with this workout.


Sources:
www.youtube.com/watch?v=jhEQ6WeLjsI
www.TTFatLoss.com
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