The first abdominal exercise everyone learns is the basic ab crunch. Of course it works just fine, but it doesn’t work every part of your abs and it can get boring. Basic crunches are a great start but if you are looking for a different ab workout that will give you great results try some of these different exercises.
- Plank. This is one of my favorites because you can do so many varieties of a basic plank. To do a plank, lie flat on the floor and press up onto your forearms and toes with toes curled under. Pull your navel towards your spine and just hold it there keeping your body in a straight line from your head to your toes. Work up to a minute. This will work your upper and lower abs, low back and middle back.
- Plank with twist. This is one of the variations of the plank. Start in the same plank position then place your hands on the floor like you’re going to do a push up (if it’s too hard just stay on your forearms). Bring your left knee towards your right elbow and then return to starting. Repeat with the right knee. Work up to 10 on each side. This will work the sides of your abs as well as your lower and middle back.
- Front kick with ball. Grab a stability ball (yoga ball) and hold it over your head. Put your right foot behind you with your toe resting on the floor. Most of your weight will be on your front (left) foot. Inhale. On the exhale lift your right leg straight out and lower the ball to meet your foot. Pull your navel to your spine. Return to start and repeat. Work up to 25 on each side. This exercise works the center of your abs and your shoulders.
- Reverse Curl. Lie on the floor with arms extended overhead. You can hold on to the legs of a chair or have someone stand behind you and grab their ankles. Pull your knees up over your hips and keep your feet in line with your knees. Inhale. On the exhale, slowly pull your knees toward your shoulders while pulling your navel to your spine. Slowly lower back to start. Don’t lower completely to the floor each time. Just let your knees stop at a 90 degree angle with your hips. Work up to 20-25. This works your lower abs.
- Mountain climber. Place your hands on a bench, aerobic step or floor depending on your fitness level. Place your feet out behind you. Bring one foot in and tap the floor under your shoulder. Quickly switch sides. Work up to a continuous minute of switching sides. Keep your abs tight and don’t forget to breath. This will work your whole core.
Well, those are my favorite ab exercises that don’t involve crunches. They will help you tone and strengthen your whole core. Don’t forget about the basic crunch altogether, but mix in some of these other ab moves and you will start seeing some different results.
- Jennifer
Labels: Abs, Exercise, Fitness, Jennifer
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So many ways to do abs!!! Planks in all forms are great! I did a post a couple days on a couple other ones if you want to check it out. I have done all of these but the front kick. I know about it.. just have not done it! :-)