May 13, 2013   27 notes

Top Ab Exercises

1. The Side Crunch
Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
Keeping your weight balanced, slowly extend your left leg and point your toes.
Place your left hand behind your head, pointing your elbow toward the ceiling.
Slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
Look out over your hand while bringing the left side of your rib cage toward your hip.
Lower to your starting position and repeat 6-8 times. Do 2 sets per a side.

2. The Hundred
Sit tall on the mat with your knees bent by your chest and your hands at your sides.
Lie down with your knees bent and your palms facing down.
Exhale and raise your head and shoulders off the mat.
Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
Do 100 pumps, or 10 full breaths.
Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.

3. Opposite Arm and Leg Raise
Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
Raise your left arm to shoulder height and your left leg to hip height.
Hold for 2 counts, reaching forward with your fingers and back with your heels.
Repeat this exercise on the opposite side.
Do 15 to 20 reps, alternating sides.
For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

4. The Prone Plank
Get into a full pushup position with your palms on the floor beneath your shoulders.
Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
As you build strength, hold this position longer, up to one minute.
Go deeper: Try the one-arm stable switching plank.

5. Squat Thrust with Twist
Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height.
Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left.
Now come up and repeat the exercise to the right.
Keep your weight in your heels and don’t allow your knees to jut forward away from your toes.
Keep your knees facing forward as your chest and shoulders move side to side.
For the best results, bend your knees as close to 90 degrees as possible.

6. The Climb Up
Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, left foot on the floor.
Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2.
Now lower yourself back to the starting position, walking your hands back down the scarf.
Do two sets of 8 to 10 reps on each sides Be sure to keep your head neutral — don’t tuck your chin or tilt back.

7. Ballet Twist
Sit on the floor and extend your legs, pressing them firmly together.
Lean back 45 degrees from the hips.
Keep your abs engaged as you bring both your arms overhead like a ballerina.
Slowly twist your torso to the right, placing your right arm on the mat. Keep your left arm reaching overhead for a slow count of 3.
Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor.
Contract your abs to support your spine as you return to center, bringing both arms overhead.
Continue alternating sides. Do 2 sets of 6 to 8 reps on each side.

8. The Single-Leg Stretch
Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee.
Lift your right leg about 45 degrees off the floor.
Switch legs, extending your left leg while hugging your right leg to your chest.
Switch hand positions each time your switch legs, placing your right hand on your right ankle and your left hand on your right knee.
Do between 5 and 10 reps for each side.

9. The Cobra
Lie facedown on the floor with your palms near your chest.
Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together.
Hold for 2 counts and then lower back down. Repeat 8 to 10 times.
For a more difficult exercise, try lifting your thighs and hips off the floor.

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