Are you familiar withab straps? Strength and CrossFit enthusiasts swear by this accessory to build those abs and get that coveted 6-pack.
ab straps are one of the most effective ways to build your core. The exercises are difficult, but bring results. In addition, it is an accessory that is simple to use, inexpensive and easy to carry anywhere. The hanging straps are proving to be a perfect solution for many athletes looking to tone their core and abs.
So why train with ab straps ? What are the best exercises and the benefits they bring? How to choose your straps, for an effective training? Everything you need to know about this weight training accessory can be found in this article!
Why train with abdominal straps?
hanging abs exercises complement your strength training routine, improving both your cardio and your strength. Your abdomen may then become flat and muscular.
However, training with a classic barbell prevents you from benefiting from these difficult exercises: sweaty palms slip, your fingers lack strength, etc.
So it can hinder the growth potentialof your abs. Luckily, the ab straps take care of that! They allow progress, while avoiding the disadvantages mentioned above. These straps hook onto a pull-up bar. Then you slide your upper arms through, so as to support your suspended body weight. A companion article: Abs Wheel: How to Get Toned Abs?
Without having to worry about your palms slipping off the bar, you can finally train your abs to their maximum potential with some seriously challenging exercises.
The best exercises for abdominal straps
Hanging leg raises
Hanging Leg Raise challenges your rectus abdominis, which sits in front of your abs. They also train, to a lesser extent, the oblique abs.
Aim for 10-12 reps for this move, working up to three sets over time. How do you do this move with ab straps? Use a platform or step to help place your arms inside the straps. Let your legs hang straight down to the floor.
Keep your upper body contracted, in sheathing, so that your shoulders do not come up. Contract your abdominal muscles as you bend your knees and pull them towards your chest. Pause for one to two counts. Release your legs and return to the starting position to perform one repetition. You can make this move more difficult by keeping your legs straight and together as you raise them.
Suspended trunk rotations
Again, you are suspended with your ab straps, with your upper body tight and straight. It is advisable to master the hanging leg raise exercise before attempting this one, which is a more difficult rotational movement.
Aim for 4 or 5 reps in each direction. To do this, insert your arms into the straps and let your legs hang down to the floor. Keep your legs straight and together.At the same time, we recommend: How many abs per day in bodybuilding to get results quickly?
By pivoting with your trunk, you raise your legs together in different directions: to the right, to the ceiling, to the left and to the floor. To work the abdominals in depth, this movement must be deliberate and controlled. Do not use your momentum. Do all 4 reps in one direction, then repeat on the other side.
Hanging knee raises
Hanging leg raises also activate the obliques, but this variation of knee raises deeply targets those lateral muscles surrounding your waist. For this move, aim for 8-10 reps total and up to three sets.
So start by inserting your arms into theab strapsand letting your legs hang down to the floor. Then bend your knees towards your right shoulder, pause for a beat or two, then release your legs again.
In a reverse motion, bend your knees toward your left shoulder, pause, then release. Continue alternating for all desired repetitions. Right, then left, equals one repeat.
The Benefits of Ab Strap Workouts
No pressure on your back
One of the biggest benefits of ab straps is that they leave your spine undisturbed. Since you are hooked and suspended, there is no pressure on your back.
On the contrary, your spine feels good in the suspended position, because it can stay straight. The classic abdominal exercises can be quite painful for people with back pain, because the latter bends. We invite you to also read: How to build effective lower back muscles?
Here, your bodyweightandgravitygive extra resistanceduring training, for effective and non-invasive exercises.
Effective abs isolation
ab straps are ideal for training abs and obliques in a very isolated way. Admittedly, this can be complicated for beginners at first.
If you are not used to working this way, one or two repetitions will already be difficult to perform. You can then do a few crunches, leg lifts on the ground, to strengthen your abdominals first.
Once you're ready tolevel up, the straps will be there! They are particularly effective for strengthening the lower abs.
Easy to transport and economical
The ab straps are small, easy to store and fit all types of luggage. As long as you find a stable and secure place to hang them, you can train anywhere.
If your luggage is big enough, you can also carry an hanging bar as an extra. And if you are wondering: why take abdominal straps in addition to a bar, since the bar can be enough to perform the exercises? Another easy-to-carry accessory: What are the benefits of jumping rope and how do you benefit from them?
Simply put, most athletes don't have the strength to maintain their bodies with the strength of their hands and arms.The support of the straps makes it easier to keep the body in the right position
Exercise in record time
abdominal exercises with straps do not require a lot of time. Training just 3 to 5 minutes a day with the suspension straps already gives excellent results.
Even with short workouts, it strengthens your abdominal muscles, shapes the midsection and builds muscle mass.
training with straps is not only good for gaining power, it is also very good for basal metabolism, bones, better digestion and a better control of your weight.
How to choose your abs straps?
Criteria
When buying abdominal straps, here are the criteria you should consider to find the model that suits you:
- The weight supported : your straps must be able to support your weight. If you have several models to choose from, choose the one that is capable of supporting the heaviest weight.
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The length of the straps: not everyone has the same morphology. It is therefore advisable to choose adjustable straps in length.
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safety: since you are totally suspended, the safety carabiners attaching the straps to the suspension bar must be of high quality. Your exercises can then take place in complete safety.
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The comfort: your hands will bear a lot of pressure, so it is preferable that the material of manufacture of the straps is comfortable, non-irritating and of quality.
Best value for money
On the current market, one model meets all the criteria mentioned above: the 130kg™ abdominal straps from Fitness Super-Humain™. These abdominal straps support up to 130 kg and allow you to work the abdominal belt in depth.
For the comfort of your hands and elbows, the straps are wide and padded. Easy to install at home or in the weight room, they can be adjusted to 4 different lengths to adapt to all body types, with a maximum of 53 cm.
The straps are also equipped with strong and resistant safety carabiners, made of hardened steel. So you can train safely!
In summary: abdominal straps
Abs Straps are therefore the most effective way to strengthen your abdomen, and get that famous 6-pack. They replace the classic barbell training, which has some disadvantages.
Among the best exercises to do with ab straps, we find leg raises, trunk rotations and knee raises. They isolate your abs as a whole. And all this without any pressure on your back, and in record time.
Easy to carry, you can train anywhere with this weight training accessory! Regarding the model, we recommend the Abdominal straps 130kg™ by Fitness Super-Humain™, which are solid, comfortable, safe and adjustable.
Don't wait any longer: you can finally progress with the ab straps!
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