- CrossFit star Kari Pearce said that intense, non-traditional exercises help build abs better than crunches.
- His favorite underrated staple moves include weighted hanging leg raises and hollow holds.
- Pearce also loves high-intensity burpees to burn calories and body fat, the key to visible abs.
If you’re looking for strong, defined core muscles, abs just aren’t going to cut it, according to Kari Pearceformer elite gymnast and six-time CrossFit Games athlete.
“I definitely think crunches are an overrated exercise because people aren’t learning how to properly engage their core,” he told Insider.
Pearce is an expert in core strength and stability, capable of Repeat hundreds of weighted pull-ups and excel at skill and strength exercises like handstand push-ups..
Now retired from competitive CrossFit, her PowerAbs and other training programs help athletes of all sports and experience levels work toward the coveted six-pack aesthetic.
She said high-intensity exercises like hanging leg raises, hollow grips and burpees are key to building muscle and burning fat to sculpt ripped abs.
You can see results with short, fun workouts, Pearce said.
Ab training shouldn’t be painful or boring if you do it right. If your lower back hurts, you’re likely not exercising your core properly, which is ineffective and can lead to injury, according to Pearce.
You also don’t need to go overboard with training, as consistently training 10 minutes a day is enough to notice a difference, he said.
“If you’re having fun, you’re more likely to do it. You don’t have to work out for hours,” Pearce said. “If you hit it and hit it hard, you’ll get great results.”
Weighted hanging leg raises are a challenging move to make your abs show
For athletes looking for a challenge, Pearce said one of his all-time favorite ab exercises is hanging leg raises, with added weight.
Begin by placing a medicine ball or dumbbell between your feet. hold on to a fort
pull up bar
at a standstill, keeping the weight pressed between the feet or lower legs. Slowly, with control, raise your legs parallel to the floor, so your body forms an L, and slowly lower.
To modify, you can try a weighted hanging knee curl, bringing your knees to your chest instead of extending your legs straight.
If the exercise is too challenging, lower the weight as even your body weight will provide enough resistance to feel the burn; other physique athletes, like bodybuilder Dr. Sunny Andrews, swear by weightless exercises. Hanging Leg Raises for Ripped Abs.
Burpees work your entire body, including your abs, and help burn calories for more muscle definition.
Pearce also likes to incorporate everyone’s favorite love-hate exercise, the burpees.
“Burpees are one of the best moves for working your abs and making them pop,” he said.
burpee variations not only do they work core muscles like your abs and glutes, but they’re high-intensity and engage multiple muscle groups to maximize calorie burn, which Pearce says is key if you want visible abs.
“One of the biggest misconceptions is thinking that abdominal exercise is only going to melt stomach fat. We can build the muscles underneath and make them stronger, but they won’t be noticeable without losing body fat,” she said.
Hollow body holds are the underrated foundation of strong abs.
One of the most effective underrated core exercises is also one of the simplest, Pearce said.
The hollow body hold involves lying on the floor and pressing your lower back into the floor to raise your legs and shoulders with your arms extended above your head, which is deceptively challenging.
A perfect hollow hold allows you to maintain tension and stability in a variety of other exercises to work your core more effectively.
“They are very hard, but they are the basis for V-ups, tuck-ups and bikessaid Pearce.
Beginners can start with variations like the dead insect and other scale exercises to increase strength.
