The abdominal muscles are strengthened through dynamic and stabilization exercises. One of the ways in which your abs work is to hold your spine straight and balance your torso. Another way the abs work is to flex and/or rotate your spine. A crunch is an example of a dynamic exercise that flexes your spine.
Stability Ball Pelvic Tilt Crunch
The stability ball pelvic tilt crunch exercise targets your abs as well as your hips, chest and glutes. A stability ball creates an unstable surface for you to lie on while doing a pelvic tilt exercise, so your abs get strengthened just by balancing on the ball. You can perform a small crunch to work your abs as well. To perform the stability ball pelvic tilt crunch, sit on a stability ball while holding a medicine ball to your chest. Walk your feet forward and relax your back, hips and neck onto the ball. Your neck will be on the center of the ball with your knees bent to 90 degrees and your feet flat on the floor for the starting position. Then, lift your hips up and raise your head toward the ceiling. Also, extend your arms straight above your chest. Return to the starting position.
Prone Oblique Roll
The prone oblique roll involves rotating and flexing your spine while balancing on a stability ball to work your abs in multiple ways. The oblique muscles on the sides of your stomach are engaged by rotating your pelvis and lower back. The starting position for the exercise is lying face down with your shins on the ball and your hands on the floor. Your arms and back are straight when you begin so that your shoulder, hips and feet are all the same distance from the floor. Your hands line up with your shoulders. From there, bend your knees and roll the ball toward your left shoulder. Your hips and legs twist to the left but your shoulders do not move. Straighten your legs again. Then, roll the ball toward your right shoulder. Keep your abs squeezed tight so your lower back does not arch during the prone oblique roll.
Standing Ab, Biceps and Butt Blaster
The standing ab, biceps and butt blaster works your lower abs and burns calories. You should squeeze your stomach and hold it tight during the exercise. The biceps muscles are worked doing biceps curls while also lifting one knee. Your abs must stay tight so you don't fall over with all this movement of your arms and leg. To do the exercise, stand up straight and hold a dumbbell or water bottle in each hand with your arms straight and your palms facing forward. Your arms are next to your thighs. Then, bend both elbows upward and lift your right knee toward your stomach. Straighten your arms and lower your leg. Do an equal number of reps lifting your left knee.
Member Comments