Exercises for Your Abs
These exercises for your abs incorporate dynamic moves that involve multiple muscles and help work the abs in a more functional way. By involving more muscles,
you'll burn more calories during your workout, which is a plus if you're trying
to reduce body fat and trim your middle. The following exercises offer a
variety of moves, from beginning to advanced, using a variety of tools to build
- Beginners, perform 1 set of 10-12 reps of each exercise. If these
moves are difficult, start with this Beginner
- Int/Adv, perform 1-3 sets of 10-16 reps
- Get familiar with the ball and the exercises and progress slowly
Lie with the ball resting under the mid/lower back and place hands
behind the head or across the chest. Contract your abs to lift
your the torso off the ball, pulling the bottom of your ribcage down
toward your hips. As you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light
weight extended behind you (not shown). Contract the abs to lift and
bring the weight over the head, crunching up and twisting to the right,
contracting the right side of waist. Repeat for all reps and then switch
Begin by placing elbows on the floor and resting body on the knees. Pull the
abs tight to hold your body in a straight line from head to knees without
sagging in the middle, eyes looking naturally forward. Hold this position for
as long as you can, relax and repeat 3 or more times.
Start in plank position on the ball, with the ball under the
shins/ankles. Roll the ball towards you with your feet, tightening
the abs into a crunch.
Attach one end of a resistance band to something sturdy and wrap the
band around your hand a few times for the right tension. Grasp the
band in both hands and begin in a lunge position, reaching down with the
arms Keeping the arms straight the entire time, rotate and lift
the body towards the other side while sweeping the arms on a diagonal.
Return to start and repeat before moving onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs
tight, slowly lift your hips off the floor (squeezing the buttocks) until
body is in a straight line. Hold for a few seconds and lower
Sit on the ball with strong abs and straight spine, hands behind the
head. Contract your abs and lift the right foot, tapping it on a
medicine ball in front of you. Lower and repeat with the other
foot, alternating sides. Use your abs to keep your balance.
How to Work Your Abs
- You can effectively work
your abs with 3 non-consecutive workouts a week
- Do 1-3 sets of 12-16 reps
of each exercise. If that's too easy, make sure you're doing each
exercise correctly and using perfect form. You can add a dumbbell or plate
to crunches to add difficulty.
Should I get One of Those 'As Seen On TV' Ab
Use your own judgment here. Some of those little gadgets can
probably help you with your form (like the ab roller), but some of them are
flakier than grandma's biscuits. You can get a great ab
workout with no equipment.
Best Ab Exercises
on the Ball
Flatten Your Abs
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