Abdominal Exercises

by tinareale on November 22, 2011

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

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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

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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

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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.

V-Crunch

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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

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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

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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.

Spiderman Planks

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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!

Boat Pose

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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

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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

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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!

{ 2 comments }

1 Kelly@Nutritional-Spotlight November 28, 2011 at 11:20 am

You make it look easy! These are some great ab workouts, I know from experience that the medicine ball oblique twists and workouts with the stability ball definitely show you results quickly. Using a medicine ball in any way during a workout will help you hit a lot of different muscle groups, and strengthen your core as a whole. Holding yourself up seems like the simplest thing to do, but using your own body weight sure can be a challenge, but a fun one! The spiderman planks look interesting and new, I’ll have to see if I can stand doing a few reps of those!

P.S. If these are the Ab workouts you used after having Breadon, they deifinitely seem to work! Your tummy looks tight and lean, hope I can get there someday!

2 Claire @ Live and Love to Eat November 28, 2011 at 3:58 pm

Always looking for new ways to change up my ab routine – the decline bench is one that you can definitely feel right away!

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