Best Ab Workout -6 pack abs workout - Darragh Hayes Personal Trainer Dublin

The first exercise here is easy bar rollouts. The word easy certainly doesn't make them easy ;-) they ARE tough!! Grab a mat or a towel to cushion your knees whilst doing them otherwise you will have sore knees! :-)

Ok the exercise :-) Get down onto your knees, lean forward and grip the outer dip of the easy bar. Roll the bar forward keeping your hips up in order to protect your back, if you sink your back whilst rolling forward you will feel like you are hurting your lower back so DONT! :-) when at the furthest point forward pull the bar back in towards you using your ABS as the lever, don't bring the bar all of the way in as this will take the intensity off of the abs! Leave a slight angle in your body making sure to concentrate on crunching the abs. As you can see in this video I went from a kneeling position into almost a vertical standing position when rolling the bar back in, this is for an advanced trainer so just keep your knees on the ground if you're not too sure ;-)

Sets - x4
Reps - x10

The second exercise is Real Rows, a great core exercise as it needs balance using all of the core muscles. For beginners just use bodyweight. For advanced use a set of dumbells, I was using 15kgs each side in the video but if you're trying more than you're capable of you WON'T get the full benefit from the exercise!! Get into a press up position with a dumbell in each hand keeping your bum down and your hips paralell whilst doing the exercise. Pull the dumbell up directly towards the chest keeping your elbow close to your body while doing this. Repeat this on the other side :-)

Sets - x4
Reps - 10x10

The third exercise is the plank, we all love this one :-) make sure to keep your elbows slightly forward and pull them back towards you putting all of the intensity on the abs, this is a killer at the end!!! :-)

Sets - 4
1 minute on

Personal Trainer Dublin

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• 6pack
• Abs
• Circuit
• Training
• Personal
• Fat
• Burning
• Ripped
• Darragh
• Hayes

[DarraghHayesABS]

yep all great AB exercises! 

[DarraghHayesABS]

Glad you like it man! ;-) keep your ass up and it will take the strain from your back! ;-)

[ElephantRage]

@Golden191987 core stregth: they work the transversus abdominis which is the biggest and deepest muscle of the abdomen and the one that really gives the flat stomach look

[Golden191987]

so these work out your abs?

[13videoboy12]

nice thanks alot man!

[MrVeder]

man that first one your doin is killin me can only get a handful starts to be a killer on the back too guess i need to perfect it love the renegade row !!