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Dynamic Abs

These dynamic and challenging ab exercises are great for working all the muscles of the core, including the rectus abdominis, transverse abdominis, obliques and lower back.  If you're tired of crunches, these exercises will really challenge your core.  Take care, as many of these exercises are advanced.  Avoid any exercises that cause pain or discomfort.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
An exercise ball, a medicine ball and a resistance band.

How To
  • Warm up with 5-10 minutes of cardio or do this workout after your strength or cardio routine
  • Perform the exercises as shown for a total of 1-3 sets
  • Avoid any exercises that cause pain or discomfort
Wood-chops
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Anchor a resistance band near the floor and stand with left side facing it. Hold handles with both hands and begin in a lunge position facing the anchor point, arms straight.  Turn, pivoting on the feet and sweep the arms diagonally up to the other side.  Return to start and repeat for 12-16 reps before switching sides.

Ball Tucks and Pikes


Lie facedown with ball under shins/ankles, body supported on hands (like a pushup). Beginners, bend the knees and roll the ball in towards the chest--try to keep your back straight and contract the abs. Roll out and repeat. Advanced, keep the legs straight, contract the abs and pull the ball in in a pike position until toes are on the ball.  Repeat for 12-16 reps.

Oblique Arm Sweep
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Sit with legs bent, back straight, arms extended straight out in front of you. Lean back to a point where you feel your abs contract, but avoid arching or straining the back.  Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side for 12-16 reps.
Knee Drops
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Lie in the floor with knees pulled in over the chest. Place a ball between knees and stretch arms our to the sides like an airplane, palms facing up. Contract the abs and twist the hips to the right, bringing knees towards the floor (keep your shoulders flat on the floor). Don't touch the floor, but use the abs to bring knees back to start and go to the other side.
Side-Plank Hip Lift
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Lie in a side plank, balanced on your forearm, feet and hips stacked on top of one another or staggered (easier), other hand behind head. Holding the torso steady, slowly lower the hips just a few inches towards the floor. Lift back to start and repeat for 10-12 reps before switching sides. Avoid this exercise if you feel any pain in the back or shoulders.
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