Ab exercises are performed with the intent to tighten up and strengthen the midsection. Of all the ab exercises to choose from, sit-ups and crunches from a face-up position on the floor are two of the most popular. If you are looking for a variation on the conventional style of ab training, you can do a number of exercises with your body in other positions.
Plank Pose
Plank poses are yoga exercises that work your abs without any range of motion. To do these, place your hands on the floor directly under your shoulders and place your toes on the floor hip-width apart. After pushing yourself up by fully extending your arms, lift your hips up by engaging your abs. As soon as your back is straight, hold the position for 30 to 45 seconds without moving.
Hanging Leg Raise
Hanging leg raises are performed with a pull-up bar. To do them, grab the bar with a shoulder-width, overhand grip and let your legs hang straight down. While keep your upper body straight, lift your legs up in the air until they parallel the floor. After holding for a second, slowly lower your legs back down and repeat.
Pendulums
Pendulums are exercises that target your obliques. They are also known as windshield wipers. To do them, lie flat on your back with your arms out to your sides so your upper body forms a T-shape. After raising your legs up to a point where they are just slightly less than perpendicular to your upper body, lower them down to your right side. Slowly lift them up and then down to your left side. Continue to move them back and forth in a slow and controlled motion. When you are lowering your legs, stop them as soon as your back starts to lift off the ground.
Side Bends
Side bends are done with a dumbbell and they also work your obliques. To do these, stand with your feet shoulder-width apart and hold a dumbbell in your right hand. After placing your left hand on your hip or the side of your head, bend laterally to your right as you lower the dumbbell toward the floor. Once you have gone as far as possible, bend back up to a straight position and repeat. After doing a set of reps to your right, switch sides.
Soccer Throws
Soccer throws are performed with a medicine ball; you need an assistant to execute them. To do the exercise, stand about 8 feet away from your assistant while holding the ball above and slightly behind your head. After taking a step forward with your right foot, forcefully throw the ball in a downward motion. Once your assistant throws the ball back, step forward with your left foot and throw it again. Continue throwing the ball, alternating the leading foot.
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