Exercises come in two forms--dynamic and isometric. According to the University of Iowa, dynamic exercise activities keep joints and muscles moving. Isometric, or static, exercise does not move a joint through a range of motion. Wrapping your arms around a stability ball and squeezing is an example of an isometric exercise. When working the abs dynamically, utilize various pieces of fitness equipment.
Overhead Throws
Overhead throws work your abs with the aid of a medicine ball. You will need a solid wall or training partner. Standing with your feet together, hold the ball over your head with your elbows bent. Take a step forward with your right foot and throw the ball forcefully ahead. Focus on using your abs to generate the force. Catch the ball back from your partner or on the rebound from the wall, reposition your feet and throw again, leading with your other foot.
Slams
Medicine ball slams are similar to overhead throws, except you do not need a partner. Stand with your feet shoulder-width apart and hold the ball straight overhead with your arms extended. After rising on your tip toes, forcefully bend forward and throw the ball straight into the ground in a chopping motion. Quickly pick up the ball from the bounce and repeat. To increase the challenge, perform these with one hand wrapped around the ball and slam it with one arm.
Cable Rotations
Cable rotations work your abs through a dynamic range of motion with the help of a cable machine. After fixing a single handle to a chest-high setting on the machine, stand perpendicular to the weight stack with your right shoulder facing it. Grasp the handle with your hands overlapping, keep your back straight and rotate your torso to your left in a steady motion. The cable should be lightly touching your right shoulder at this point. Slowly twist your torso to your right and repeat. After doing a set of reps, switch sides.
Down Dog Knee to Elbows
Downward-facing dog is a yoga pose where you place your hands shoulder-width apart on the floor, feet together and then push your hips in the air to form an inverted angle. To do a dynamic ab exercise, lift your right foot off the floor, move your knee to your left elbow, then extend your leg straight in the air behind you. Repeat for a set of reps and switch sides.
Prone Oblique Roll
A prone oblique roll works the obliques found on the sides of the stomach, as well as the shoulders and glutes. This exercise requires a stability ball. After placing your lower shins on the ball and hands shoulder-width apart on the floor, lift your hips to straighten your back. Steadily roll the ball toward your head as you move your knees toward your right shoulder. Hold briefly, extend the ball back out and repeat to your other side.
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