Beginner: V-Sit Pull-Back
What you’ll need: A mat
Tip: Keep your neck relaxed while you crunch. Need help? Simply place your tongue on the roof of your mouth!
Targets: Abs and obliques
- Sit with knees bent, legs together, arms at shoulder level in front of you.
- Engage abs and lean back slightly.
- Rotate torso to right and pull elbow back to tap mat.
- Return to start. Switch sides; repeat.
- Do 20 reps total, alternating sides.
Beginner: Plank-Up
Targets: Abs, back, hips, and glutes
- Get into plank position (abs engaged, back straight, forearms on floor, legs extended).
- Lift hips toward ceiling, keeping back and legs straight, abs engaged; hold for 2 counts.
- Lower to plank.
- Do 10 reps.
Beginner: Wipe-Away
Targets: Abs, obliques, and hips
- Lie faceup with arms out to sides at shoulder level, legs together, abs engaged.
- Lift legs straight over hips.
- Keeping upper body on mat, slowly lower legs 45 degrees to right.
- Lift legs back over hips.
- Repeat to left. Do 10 reps total, alternating sides.
Intermediate: Kneeling Heel Twist
Targets: Abs and obliques
- Kneel on mat with hips above knees, abs engaged.
- Place hands behind head, elbows out.
- Keeping hips centered, rotate torso to right and reach right hand toward right ankle.
- Return to start; repeat to left side.
- Do 12 reps total, alternating sides.
Intermediate: Plank Swipe
Targets: Abs, obliques, back, hips, and glutes
- Get into plank position and stack left foot on top of right heel.
- Keeping back and legs straight and abs engaged, lift left foot slightly, then kick left leg out to side.
- Return to stacked position. Do 6 reps.
- Switch legs; repeat.
Intermediate: Air Circle
Targets: Abs, obliques, and hips
- Lie faceup with legs together, arms extended straight up, abs engaged.
- Keeping upper body on mat, lift legs straight over hips.
- Draw a big circle on ceiling with legs.
- Change directions; repeat.
- Do 12 reps total, alternating directions.
Advanced: Scissors Pull-Back
Targets: Abs, obliques, and legs
- Start in V-sit, feet lifted, shins parallel to floor.
- Extend left leg as you rotate to right; tap elbow to mat.
- Return to start. Switch sides; repeat.
- Do 16 reps total, alternating sides.
Advanced: Plank Walk-Up
Targets: Arms, abs, back, and glutes
- Get into plank position.
- Keeping back straight, abs engaged, and legs together, “walk” hands into full push-up position (hands directly under shoulders, elbows slightly bent).
- Gently walk hands back down to plank.
- Do 5 reps without lowering to floor.
Advanced: Side Scissors Crunch
Targets: Abs, hips, and legs
- Lie faceup with legs together, arms overhead.
- Engage abs and lift legs straight over hips.
- Crunch up as you lower legs out to sides and reach hands through legs.
- Lower upper body and bring legs back together.
- Do 15 reps.
Via Fitness Magazine
Pingback: Get Flat Fab Abs « Blogs Updates