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Advanced Ab Exercises

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Updated April 18, 2014

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Plank With a Leg Lift
Advanced Ab Exercises
The traditional plank exercise is an excellent stabilization exercise that involves almost every muscle in the body with a focus on the abs and back. This version involves propping the feet on a ball and lifting the legs, one at a time, to add intensity to the exercise. To modify, place the ball under the shins or upper thighs.
  1. Place the ball under the shins or toes (harder) and the hands about shoulder-width apart on the floor.
  2. Contract the abs to hold the body in a straight line from head to toe.
  3. Keeping the abs contracted, lift the right leg off the ball a few inches, hold for a few seconds and lower. Repeat on the left leg, alternating feet for 8-16 reps on each side.
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