Look what we have here! Another post cataloging some of my favorite exercises for different body parts. In this post, I will focus on that area we all want to work efficiently. The abs! The traditional plank will always reign supreme as my top tummy tigthener and core stengthener, but you will regularly find me completing the following ten moves for my abdominals as well. Enjoy!
Stability Ball Roll-Outs
Kneel with a stability ball in front of you. Place your hands on the ball. Slowly roll your hands, then arms along the ball while keeping your back straight. Flow through the motion until you are extended like in the second photo above. Using control, return to start.
Stability Ball Roll-Ins
Place your feet/shins on a stability ball with your upper body in a straight arm plank position. Using your abs, pull your knees into your chest while your legs roll along the ball. Slowly return to start.
Medicine Ball Oblique Twists
Sit with your knees bent and lean back slightly while holding a medicine ball. Draw your belly button in and twist from side to side tapping your elbow down to the floor. Go from side to side, while keeping the movement controlled.
Begin with your body in a “V” – legs out straight, arms extended overhead, and belly pulled in. Slowly bring everything in to the middle while rising up into a seated position. Return to start and repeat for reps.
Standard Bicycle Crunch
I don’t know why, but I love these and they never fail to get me. Twist your upper body so your elbow/shoulder are reaching toward the opposite knee. Using control, switch sides.
Oblique V Crunch
Similar to the V-Crunch above, but done with a focus on the oblique by completing the motion while sitting on the side, meaty portion of the derriere. Side note: I think that is the first time I have ever typed derriere on my blog. It was fun.
These HURT! Start in a straight arm plank and hold for 10-15 seconds. Then complete 10-15 reps on one side by bringing your knee up towards your chest. Hold the standard plank another 10-15 seconds and finish with 10-15 reps on the opposite side. OUCH!
Hang out in this position as long as you can stand it. If you last longer than 45 seconds, you beat me! Be sure to keep your abs tight and your lower back supported. And I just noticed – check out the seriousness on my face. Ha!
Bosu Cross Punch
I stole this idea from the Physique 57 workout DVD I received awhile ago. The unsteady surface, extended leg, and the crossing motion work it all, folks! It’s a good burn.
Decline Bench Crunch
Yet another that I love for some odd reason. I just feel it so much more than a standard crunch. I love using the decline bench for hip lifts too. Such a challenge!
More Fitness Posts of Interest:
As always, focus on training for strength, health, and function over appearance. A defined stomach is nice, but the core strength is what we really need. And don’t forget that I’m not a certified trainer, so please use any of the above information at your own discretion.
What is your favorite way to train your core? Any abs moves you hate?